The American Heart Association says Americans are eating an average of 22 teaspoons of sugar on a daily basis, mostly in the form of candy and fizzy drinks. The statistics are unavailable for us up here north of the border, but it’s probably safe to say that the figure isn’t much different.
According to the World Health Organization, added sugar should be limited to 12 teaspoons, or 48 grams, per day for people on an average diet of 2000 calories. However, this figure differs from the recommendation of the American Heart Association, suggesting 6 teaspoons, or 24 grams, is better for women and 9 teaspoons, or 36 grams, for men.
Added sugars is defined as any sweetener that has been added to a food/drink by the manufacturer, consumer or chef. It can be in the form of honey, molasses, or maple syrup, or refined or processed and sourced from such things as cane, beets, and corn. These refined sugars are more commonly known as table sugar, corn sugar, corn syrup, fructose, dextrose, molasses and evaporated cane juice.
The category does not include naturally occurring forms of sugars, such as the lactose in milk or the fructose in fruit and vegetables.
Taking The First Step
If you haven’t considered limiting your sugar intake, then it’s probably a good time to start – especially if you’re on a diet, are concerned about developing heart disease, or have a family history of health problems related to obesity or diabetes.
One of the easiest ways to reduce sugar intake is to simply read the ingredient and nutrition label on foods prior to consumption. The amount of sugars present in the product should be listed and if it’s first on the ingredient list, you know that there’s a lot. On the nutrition label, remember to not only check the sugar amount, but also see how much a serving size is to determine whether that’s how much you’ll actually eat. Unfortunately, most labels do not distinguish between added sugars and naturally occurring sugars.
If you’ve got a sweet tooth, another way to reduce sugar in your diet is to satisfy cravings with fruit, fresh and dried. Pineapples are extremely high in naturally occurring sugars, making them an ideal treat for those with a sweet tooth. Dried fruit, like raisins, dates, and figs, are also packed with natural sweetness. You can even try replacing sugar in baked goods with apple sauce, apple juice, or dried fruit.
And if all else fails and you still find yourself consuming too much, increase your daily physical activity. Burning those calories from sugar is vital to control its effects in the body.
Admittedly, reducing sugar intake can be difficult. While it will probably be difficult in the beginning, you’ll find that once your palate has adjusted to less sweet things, you’ll increase your sensitivity to sweetness (much like salt, another topic to discuss in the future!)
