Is Sugar Really a Problem?

Mmmmm, sugar. The one thing that can make everything else taste so good! Especially things that aren’t very palatable on their own, like coffee.  Just a spoonful of sugar can even help medicine go down …

So, why can something that tastes so good be a problem? Knowing the facts can help you make informed choices.   

The average U.S. adult citizen consumes 50 – 150 pounds of sugar per year.

Yes, you read that correctly.

The CDC says that adults 20 years and older consume 17 teaspoons of added sugar per day. To some, that may not seem like much, but when we do the math, that’s nearly 5 lbs. per month or 57 lbs. per year. 

If you’re more of a visual learner, locate the sugar section at your grocery store. Find the 5 lb. bags of sugar, then 12 bags together. That’s a lot of sugar!

In 2015, the World Health Organization (WHO) recommended that adults and children limit their daily intake of free sugars to less than 10% of their total energy intake, or 50 grams (12 teaspoons). WHO advised that those who keep free sugars to 5% (6 teaspoons) would experience additional health benefits. 

Excessive sugar consumption is linked to many health conditions.

The average U.S. adult citizen who reaches the higher end of the sugar consumption has an increased risk of experiencing these conditions:

• • Inflammation
  • Diabetes
  • Cancer
  • Cardiovascular diseases
  • Neurological diseases
  • Fatigue
  • Brain fog
  • Poor sleep
  • Acne and wrinkles
  • Hormone imbalances
  • Digestion symptoms
  • Weight gain 

We meet many clients who have goals to find relief from these conditions, so paying attention to sugar consumption can really help.  

How much sugar is added to everyday foods that are not desserts?

It’s common to think about sugar in desserts and adding sugar to your coffee, but sugar can also be added to other foods, especially beverages. According to Chronometer, a food tracking app, check out the average amount of sugar found in each item:

• • Two cups coffee with flavored creamer = 6 grams
  • A 5.3 oz vanilla low-fat yogurt with 2 TBSP Bear Naked fruit & nut granola = 27 grams
  • One Starbucks Grande latte with 2% cow’s milk = 18 grams
  • 16 oz of Kombucha = 16 grams
  • IPA Beer = 15 grams
    • Note: Beer contains carbohydrates, but as there is no fiber, the carbs act like sugar to your body — and this amount doesn’t include the alcohol content
  • 1 glass of wine = average 6 oz size = 1 gram
    

Added sugar can add up!

According to the Dietary Guidelines for Americans, 2020 -2025 published by the USDA, the leading sources of added sugars are sugar-sweetened beverages at 24%, followed by desserts and sweet snacks at 19% and coffee and tea at 11%. Candy, one of the most obvious sources of sugar, is in fourth place with 9%.

How does your body define sugar?

We get sugar from the carbohydrates we eat.  Different carbohydrates contain different types of sugar: lactose, maltose, fructose, glucose and sucrose.  Lactose is the sugar in milk and dairy products. Fructose is the sugar in fruit, honey and agave. 

Once digested and metabolized these all become glucose. Glucose is used as the energy currency in your body. Glucose goes into your cells and is turned into energy to power your heart, lungs, brain, movement, etc. 

Then don’t we need sugar for energy?

Yes and no. Your body requires glucose, not sugar, for energy, and glucose is found in all carbohydrate sources, including vegetables, fruit, grains and beans. Vegetables, fruit, grains and beans also contain fiber.  Fiber naturally slows down glucose absorption to provide us with a steady, sustained energy level. Sugar (and liquid sugar from sweetened beverages) gives the body a quick hit of high energy but may also cause an equally big energy drop for a rollercoaster effect. This severe up-and-down of glucose levels from sugar contributes to weight gain, elevated hemoglobin A1C, inflammation, hormone imbalances and insulin resistance.

For more about how glucose affects energy and weight loss, click here.

How can I figure out how much sugar I’m eating?

Know your carbohydrates.  Read the Nutrition Facts label on any packaged foods.  Each label is required to list the number of grams of sugar included in each serving which may not be the entire package. For example, a can of soda may be considered “2 servings,” so when the label says that there are 10 grams of sugar per serving and you drink the entire can, you have ingested 20 grams of sugar.

Check the ingredients section which lists the type(s) of sweetener(s) included: if it is sugar, an artificial sweetener, or a natural sweetener. Some packaged foods may include two or all three types.

Finally, consider what type of carbohydrate you are eating. A glass of milk or a latte may not taste terribly sweet, but both contain lactose which is a sugar. Watermelon is a delightful summer food, but fructose is also a sugar. These foods may sabotage your health goals if you’re trying to reduce your sugar consumption.

You can expand your sugar and sweetener awareness with a little knowledge and time spent reading labels. If your goals are to reduce sugar, these habits can make a big impact.

—————————————————————————–

Keep reading our next two blogs posts which explain types of sweeteners and our tips for moderating your sugar intake.  Spoiler alert: you CAN reduce your sugar cravings!

——————————————————————————-