Understanding Added Sugars: Why They Matter and How to Reduce Them

Added sugars are everywhere, from the obvious sweet treats like sodas, candies and desserts to less expected places like salad dressings, bread, and even yogurt. While natural sugars found in fruits and dairy products come with essential nutrients, added sugars are often empty calories that can contribute to various health issues when consumed in excess. Understanding how to limit added sugars in your diet is crucial for maintaining good health and preventing chronic diseases.

What Are Added Sugars?

Added sugars refer to any sugars or sweeteners that are added to foods or beverages during processing or preparation. These sugars can take many forms, including white sugar, brown sugar, high fructose corn syrup, honey, and maple syrup. They differ from naturally occurring sugars, which are found in whole foods like fruits, vegetables, and dairy products.

Why Should You Limit Added Sugars?

Consuming too much added sugar can lead to a range of health problems, including obesity, heart disease, type 2 diabetes, and tooth decay. The American Heart Association (AHA) recommends limiting added sugars to help reduce these risks. The recommended daily allowance (RDA) for added sugars is:

• Men: 9 teaspoons (36 grams) per day

• Women: 6 teaspoons (25 grams) per day

To put this into perspective, a single 12-ounce can of soda contains about 10 teaspoons of added sugar, exceeding the daily limit for both men and women.

How to Spot Added Sugars on Nutrition Labels

When trying to reduce added sugars in your diet, the first step is to become a label detective. The Nutrition Facts label on food products now includes a line specifically for "Added Sugars," making it easier to identify how much sugar has been added during processing. Look for this information under the "Total Carbohydrates" section. 

Tips for Limiting Added Sugars

Here are some practical tips to help you cut down on added sugars in your diet:

1. Read Labels

   • Always check the Nutrition Facts label for "Added Sugars." Aim to choose products with little to no added sugars. Be cautious of products labeled as "low-fat" or "diet," as they often contain added sugars to compensate for the reduced fat content.

2. Choose Whole Foods

   • Opt for whole, unprocessed foods whenever possible. Fruits, vegetables, whole grains, and lean proteins are naturally low in added sugars and provide essential nutrients your body needs.

3. Choose Unsweetened Beverages

   • Sugary drinks are a major source of added sugars in many people's diets. Instead of soda, juice, or energy drinks, choose water, unsweetened tea, or beverages like sparkling water. Some great options include La Croix, Olipop, or Poppi, which offer the fizz you crave without the added sugars.

4. Sweeten Naturally

   • When you need a touch of sweetness, use natural sources like fruits or spices. For example, add berries or a sprinkle of cinnamon to your oatmeal or yogurt instead of reaching for sugar or syrup.

The Hidden Sugars in Popular Beverages

To better understand how much sugar we consume from drinks, here’s a breakdown of the sugar content in some popular beverages:

• Soda (12 oz can): ~10 teaspoons of sugar (39 grams)

• Fruit Juice (8 oz): ~6 teaspoons of sugar (24 grams)

• Energy Drink (16 oz): ~14 teaspoons of sugar (56 grams)

• Sweetened Iced Tea (12 oz): ~8 teaspoons of sugar (32 grams)

These numbers show how easy it is to exceed the recommended daily limit for added sugars with just one beverage.

Simple Swaps to Reduce Added Sugars

Making small changes in your diet can have a big impact on your overall sugar intake. Here are some simple swaps to help you reduce added sugars:

1. Swap Soda for Sparkling Water

   • Instead of sugary soda, try sparkling water with a splash of lemon or lime. Brands like La Croix, Olipop, or Poppi offer flavored sparkling waters with no added sugars.

2. Swap Sweetened Yogurt for Unsweetened Yogurt with Fruit

   • Many flavored yogurts contain added sugars. Opt for plain, unsweetened yogurt and add your own fresh fruit for natural sweetness and added nutrients.

3. Swap Ice Cream for Fresh Fruit Sorbet

   • Craving something cold and sweet? Instead of ice cream, try a homemade fresh fruit sorbet. Simply blend frozen fruit like mango or berries with a splash of water for a refreshing treat.

4. Swap Sugary Breakfast Cereals for Oatmeal

   • Many breakfast cereals are loaded with added sugars. Choose plain oatmeal and sweeten it with fresh fruits, nuts, or a dash of cinnamon.

5. Swap Candy for Dark Chocolate

   • If you're craving something sweet, reach for a small piece of dark chocolate (70% cocoa or higher) instead of sugary candy. Dark chocolate is lower in sugar and contains antioxidants.

Conclusion

Limiting added sugars is one of the most impactful steps you can take toward improving your health. By being mindful of what you eat and drink, reading labels carefully, and making simple swaps, you can significantly reduce your added sugar intake. Start small, and over time, these changes will become part of your routine, helping you lead a healthier, more balanced life. Remember, it's not about completely eliminating sugar, but rather making informed choices that support your long-term health.