Sneaky Sources of Sugar

How much is too much? 

According to the Dietary Guidelines for Americans, people over two years old should keep sugars to less than 10% of their total daily calories . Children under two shouldn't have added sugar at all. 'Added sugars ' is the key phrase here. Naturally occurring sugars, like those in fruit, are not included in the 10%.

How much sugar is 10%?

If you eat 2,000 calories per day, that means you should have no more than 200 calories from sugar. That's about 12 teaspoons or 50 grams. Keep in mind that many people need to eat less than 2,000 calories per day to maintain a healthy weight. That means less sugar, too.

How too much sugar affects your body 

Most Americans consume too much added sugar. The empty calories your body doesn't use may show up on your waistline. Often, the health effects of added sugars go beyond obesity. Eating too much sugar has been linked to: 

• high triglycerides (having 'high fat' content in your blood linked to high cholesterol)
• high blood pressure
• liver disease and too much fat around your organs
• greater risk for heart disease and stroke
• type 2 diabetes
• inflammation 

Many people don't even know they're getting too much. That's because added sugars are sneaky.

Hiding in plain sight 

For many people, hidden simple sugars are the problem. Where does sugar hide?

• One 12-ounce can of soda has around 40 grams of sugar.
• A five-ounce serving of flavored yogurt has 15 grams of sugar.
• A medium vanilla latte has around 35 grams of sugar.
• A medium “sweet tea" can pack around 55 grams of sugar.

There are also other hidden sources of sugar in less obvious foods, like:

• pasta sauce
• gravy
• condiments
• “healthy" cereals 

To find out if a packaged food has added sugars, look at the Nutrition Facts panel or list of ingredients. You'll see “added sugars " under the line for “ total sugars." Ingredients are listed in the order of how much of an item is in the product. Ingredients that make up more of the food or drink will be listed first. Keep in mind:

• Sugar has many names. They commonly end in “ose," like maltose and sucrose and high fructose corn syrup. You may also see molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates. They all count as added sugars.
• Check the serving size and pay attention to how much you're eating or drinking. How much you're having may be more than the serving size on the label .

What about sugar substitutes? 

Indulging in something sweetened with a sugar substitute is a good way to enjoy a treat without all the calories, right? Think again.

Sugar substitutes are often made from high-intensity sweeteners that are many times sweeter than sugar. They're popular because they add only a few or no calories to foods. However, researchers found that they still contribute to obesity by spiking your blood sugar for longer periods of time, affecting your metabolism.

How you can avoid excess sugar 

Watching your sugar intake is important for everyone — especially for people with diabetes. Using a food diary is a great way to track your sugar intake, along with the calories and nutrients you consume.

Try these tips to curb your sweet tooth: 

• Skip the sweets. Your “sweet tooth" will diminish over time , so sugar no longer has power over you.
• Eat nature's sugar when you crave something sweet — fruit!
• Read food labels. Check the number of sugar grams. There are four calories in each sugar gram.
• Compare brands. Skip those that place honey, corn or maple syrup or words that end in “-ose" (fructose or sucrose) at the top of the ingredient list.
• Choose fresh produce from your grocery store. Natural produce is the best source of nutrients you need — including natural sugars.
• Cut the amount of sugar you add to your coffee, cereal or tea in half. When baking, slash sugar by one-third to one-half. You often won't notice the difference.
• Choose water over sodas and sports drinks. If that's a tough change, start by choosing reduced-sugar juices and zero-calorie drinks, including flavored water or unsweetened tea.
• Reach for the spice jar. Ginger, nutmeg and cinnamon — along with extracts like vanilla and almond — add flavor with fewer calories. 

Resources for TRS-Active Care and TRS-Care Standard