Added sugar recommendations:
The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and children and no more than 9 tsp (36 grams) of added sugar per day for men.
Too much added sugar can put you at risk for chronic health conditions such as:
- Obesity
- Diabetes
- Cardiovascular disease
- Liver disease
- High blood pressure
- Colon cancer
Too much added sugar may cause:
- Cavities/ tooth decay
- Inflammation
- Weight gain
- Skin aging and wrinkles
- Overeating
Benefits of reducing sugar intake include:
- Improving oral health
- Aids in weight management
- May help prevent chronic health conditions like diabetes, heart disease, etc
- Can improve both your mood and how you feel
Tips to lower your sugar intake:
- Choose fresh fruit which is naturally sweet for dessert rather than a sugary treat
- If you get a dessert, try splitting it with someone or choose a smaller portion. The serving size for items like cake and brownies is about the size of a dental floss container. The serving size of ice cream is about the size of a light bulb.
- Instead of sugary beverages, try water flavoring drops or water infused with fruit or herbs like lemons, strawberries, mint, etc. Check out these water-enhancing drops called “Stur”. They contain no artificial colors or flavorings, are sugar-free, and have zero calories. Stur Water Flavoring Drops Check out this blog post for more information on how to stay hydrated without the added sugar.
- Look for items labeled as “no added sugar”. Always check the nutrition facts label and ingredient list for added sugars, it can be hidden in many different food items. Also be aware that some items labeled as sugar-free may contain artificial sweeteners such as sucralose, aspartame, acesulfame potassium, and/or saccharin.
- Try making items at home with less added sugar rather than buying prepackaged foods.
Common sources of added sugar:
- Sugary drinks like soda, sweetened iced teas and flavored coffee
- Sweetened breakfast cereal and granola
- Syrups and jellies
- Sweet baked good
- Frozen treats
- Canned fruit
- Baked beans
- Sweetened yogurt
- Pasta/ spaghetti sauce
- BBQ sauce
- Ketchup
- Chocolate milk
- Protein bars or cereal bars
- Premade smoothies
Brittany K, Registered Dietitian Nutritionist
