On average, Americans consume a large amount of added sugars! Sadly, this can lead to obesity and other health problems. Eating sugary foods adds extra calories and often replaces foods high in nutrients, such as fresh fruits, vegetables, and whole grains.
The benefits of decreasing your sugar intake
The American Heart Association recommends a decrease in added sugars to:
- Achieve and maintain a healthy weight.
- Decrease heart disease risk.
- Meet essential nutrient needs.
Why? Sugar is everywhere in our foods! With this in mind, there are a few things you need to know to find out exactly how much you are eating each day.
Beware of hidden sugar
First, natural sugars and added sugars are the two types of sugars found in foods.
- Natural sugars are those that are naturally occurring, such as sugar in fruits called fructose and sugar in milk products called lactose.
- Added sugars include syrups, sugars, and man-made ingredients added during food processing.
Fortunately, you can easily find added sugars in your foods by looking at food labels. The current food labels do not list added sugars separately. Fortunately, you can look at the ingredients list to see what has been added.
Common added sugars you may recognize on food labels include:
- Corn syrup
- High fructose corn syrup
- Corn sweetener
- Brown sugar
- Fruit juice concentrates
- Malt syrup
Also look for ingredients ending in “ose” such as: