Eating too much sugar can be harmful to your health, but the good news is that making small changes can help you cut down on added sugars while still enjoying your favorite foods. Here’s what you need to know about added sugars and how to reduce them for a healthier lifestyle.
What Are Added Sugars?
Added sugars are the sugars and syrups that are added to foods and drinks during preparation or processing. These include sugars in:
- Soda, sweetened coffee or tea, and energy drinks
- Cookies, cakes, donuts, and candy
- Flavored yogurt, granola bars, and sugary cereals
It’s important to remember that sugars naturally found in fruits, 100% fruit juice, plain milk, and plain yogurt aren’t considered added sugars. However, it’s better to eat whole fruits instead of drinking juice, and if you do have juice, choose 100% fruit juice and keep your servings small.
How Much Sugar Is Too Much?
According to the Dietary Guidelines for Americans, you should aim to get less than 10% of your daily calories from added sugars. For someone on a 2,000-calorie diet, this means less than 50 grams of added sugars per day.
For children under the age of 2, it’s important to avoid any added sugars at all. They need nutrient-rich foods to meet their calorie needs, and sugary foods make that difficult.
How to Cut Down on Added Sugars
Cutting down on added sugars doesn’t have to be difficult. Here are some simple swaps and tips to reduce sugar intake:
- Drink water or unsweetened beverages instead of soda or sweetened tea.
- Choose plain oatmeal or yogurt with fruit instead of sugary cereals or flavored yogurt.
- Replace candy with fruit for a naturally sweet snack.
- Check the nutrition label. Foods with 5% Daily Value (DV) of added sugars or less are low in sugar, while foods with 20% DV or more are high in sugar.
How Fast Do Added Sugars Add Up?
Sugary drinks are a major source of added sugars, and they add up quickly! Here’s a look at how much sugar is in a 12-ounce serving of some common beverages:
- Sweetened tea: 29 grams of sugar (58% of the recommended daily value)
- Regular soda: 37 grams of sugar (74% DV)
- Fruit drinks (like fruit punch): 59 grams of sugar (118% DV)
What About Low-Calorie Sweeteners?
Low- and no-calorie sweeteners, like those found in diet sodas, can help you cut back on added sugars. However, they may not be a good long-term solution for managing your weight. If you have questions about weight management, it’s best to talk to your doctor or a dietitian.
Remember
Cutting down on added sugars can have a big impact on your health, and the key is to start small. Make simple swaps, like choosing water over soda, and check labels to see how much sugar is in the foods you eat.
At Anagail Care Services, we’re committed to helping you live a healthier life. Remember, Healthcare Excellence, Diverse Services is our promise to you!