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Added sugar: Don't get sabotaged by sweeteners

Do you know how much sugar is in your diet? See why added sugar is a concern and how you can cut back.

By Mayo Clinic staff

If you're like many people, you may be eating and drinking more sugar than ever because it's added to so many foods and beverages. It's thought that added sugar may be one of the factors in the rise in obesity and other health problems.

Does that mean you can or should avoid all sugar? Not necessarily. Sugar occurs naturally in some healthy foods. But it's added to other foods and beverages. Desserts and sodas and energy and sports drinks are the top sources of added sugar in most American diets. Foods high in added sugar do little more than contribute extra calories to your diet — and often are low in nutritional value. They can set the stage for potential health problems.

Learn more about added sugar, including the types of added sugar, where it's most commonly found and how you can cut back on added sugar in your diet. When you know more about added sugar, you can be a savvy consumer — and maybe a healthier one, too.

Why added sugar is in so many foods

All sugar, whether natural or processed, is a type of simple carbohydrate that your body uses for energy. Sugar occurs naturally in some unprocessed foods that are staples of a healthy diet — fruits, vegetables, milk and some grains. Sugar in various forms that is added to foods and beverages is known as added sugar. Sugar is added to processed foods because it:

  • Boosts flavor
  • Gives baked goods texture and color
  • Helps preserve foods such as jams and jellies
  • Fuels fermentation, which enables bread to rise
  • Serves as a bulking agent in baked goods and ice cream
  • Balances the acidity of foods containing vinegar and tomatoes

Why added sugar can be a problem

Added sugar is often found in foods that also contain solid fats. Together solid fats and added sugars — called SoFAS — make up a whopping 35 percent of total calories in a typical American diet. When you get so many calories from foods containing SoFAS, it's a sign that you aren't eating healthy foods that contain dietary fiber and essential vitamins and minerals. Chances are that you're also getting too many calories, contributing to excess weight and obesity

And too much added sugar can lead to such health problems as:

  • Tooth decay. All forms of sugar promote tooth decay by allowing bacteria to grow. The more often and longer you snack on foods and beverages with either natural sugar or added sugar, the more likely you are to develop cavities, especially if you don't practice good oral hygiene.
  • Poor nutrition. If you fill up on foods laden with added sugar, you may skimp on nutritious foods, which means you could miss out on important nutrients, vitamins and minerals. Regular soda plays an especially big role. It's easy to fill up on sweetened soft drinks and skip low-fat milk and even water — giving you lots of extra sugar and calories and no nutritional value.
  • Weight gain. There's usually no single cause for being overweight or obese. But added sugar likely contributes to the problem. Sugar adds calories to food and beverages making them more calorie-dense. When you eat foods that are sugar sweetened, it is easier to consume more calories than if the foods are unsweetened.
  • Increased triglycerides. Eating an excessive amount of added sugar can increase triglyceride levels, which may increase your risk of heart disease.

Recommendations regarding added sugar

In the 2010 Dietary Guidelines for Americans, the U.S. Department of Agriculture (USDA) recommends cutting back on calories from SoFAS. For most people, that means no more than about 5 to 15 percent of total daily calories should come from SoFAS.

The American Heart Association has specific guidelines for added sugar — no more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. That's about 6 teaspoons of added sugar for women and 9 for men.

Most Americans get more than 22 teaspoons — or 355 calories — of added sugar a day, which far exceeds USDA guidelines and American Heart Association recommendations.

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References
  1. Whitney E, et al. Understanding Nutrition. 12th ed. Belmont Calif.: Thomson Higher Education; 2011.
  2. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2002.
  3. Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd ed. Hoboken, N.J.: John Wiley & Sons Inc; 2006.
  4. Johnson RK, et al. Dietary sugars intake and cardiovascular health: A scientific statement from the American Heart Association. Circulation. 2009;120:1011.
  5. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 21, 2011.
  6. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. March 25, 2011.
MY00845 April 5, 2011

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