Reading labels and ingredient lists can be confusing, especially determining things like added sugar versus naturally occurring sugar. Here is some information on sugars and helpful guidelines to consider.
Label Changes
The FDA proposed a new food label in 2014, which would include “added sugars.” This would allow consumers to distinguish between added sugars and naturally occurring sugars.
Biggest Offenders
"Sixteen percent of total daily calories consumed come from added sugar, like sugary beverages-soft drinks, sport drinks, candy, desserts and cereals," according to the FDA.
Pack it On
Did you know drinking just one can per day of a regular sugary beverage – without limiting calories anywhere else during the day, would cause someone to gain 10-15 pounds in a year?
Grams of Sugar
When reading food labels keep this in mind: 4 grams of sugar = 1 teaspoon. So if something has 12 grams of sugar that is 1 tablespoon of sugar.
Women vs Men
The average American consumes 22 teaspoons of sugar per day. That’s an additional 350 calories per day. According to the American Heart Association, women should aim for less than 24 grams of added sugar (6 teaspoons) per day or 100 additional calories per day. Men should aim for less than 36 grams of added sugar (9 teaspoons) or 150 additional calories per day.
Natural Sugar
Remember foods from the starch, vegetable, milk and fruit group have naturally occurring sugars. When reading ingredient lists, avoid foods that have sugar listed as the first or second ingredient.
Other Names for Sugar
Agave nectar, brown sugar, cane crystals, corn sweetener, corn syrup, crystalline fructose, fruit juice concentrate, high-fructose corn syrup, evaporated cane juice, glucose, honey, invert sugar, maltose, malt syrup, maple syrup, molasses, raw sugar, sucrose, and syrup.
Whole Foods
By choosing more “whole” foods and less processed foods you can decrease the amount of extra calories you consume from added sugars. Do you know how much added sugar you consumed today?
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