Added sugar is everywhere. It is in practically everything: our food, our drinks, and even our medications. We consume it all at once, in large quantities, without even realizing it. As a result, overconsumption of added sugar is one of the leading causes of the global obesity epidemic.
This post takes a closer look at added sugar. What is it? How does it affect our health? And most importantly, how can we go about reducing our sugar consumption?
What Is Added Sugar?
There are two kinds of sugar in our diet. Naturally occurring sugar is found in fruits, vegetables, and dairy products. Naturally occurring sugar is healthful, as it tends to contain fiber, vitamins, and minerals. The presence of fiber, in particular, helps to slow down the absorption of sugar into the bloodstream.
Added sugar, on the other hand, refers to sugars and syrups that are added to foods or beverages during processing or preparation. Added sugars are often used in processed foods to add flavor, texture, and color, as well as to preserve foods by inhibiting microbial growth. Added sugar provides no nutritional value beyond energy, i.e., they are empty calories.
The Hidden Danger of Added Sugar
The average American consumes about 27 teaspoons of added sugar per day. This adds up to 324 calories per day, far above the limits recommended by governmental and international organizations.
Internationally, the World Health Organization (WHO) recommends that adults consume no more than 50 grams of added sugar per day.
If the governmental bodies’ recommendations are a little hard to figure out, that is probably due to the sugar industry’s continual efforts to soften governmental dietary guidelines.
Let’s do some “sugar math”. If you are on a 2,000-calorie diet, it means that you should consume no more than 200 calories of added sugar a day. Given that there are 4 calories per gram of sugar (or any other carbohydrate), this translates to 50 grams of added sugar. As such, the CDC and the WHO are essentially making the same recommendations.
In practical terms, 50 grams of added sugar translates to about 12 teaspoons, as there are 4 grams of sugar in 1 teaspoon. That might sound like a lot if you scoop 12 teaspoons of sugar into your morning coffee. Unfortunately, the average person consumes far more than 12 teaspoons of sugar a day as added sugar is hidden in plain sight. Consider, for example, a 12-oz can of Coca-Cola alone contains 10 teaspoons (or 40 grams) of added sugar.
Furthermore, it is not only the usual suspects like soda, ice cream, or candy that are high in added sugar. Foods that we consume regularly, such as salad dressings or pasta sauces, can be surprisingly high in sugar. Even healthy-sounding foods can contain large amounts of added sugar. A sports drink like Gatorade can easily contain over 30 grams of added sugar.
The Health Effects of Added Sugar
Too much added sugar can have a number of negative health effects, including:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Stroke
- Tooth decay
- Inflammation
- Fatty liver disease
How Added Sugar Can Cause Weight Gain
Added sugar is high in calories but low in nutrients. When you consume sugar in excess of what you are able to expend as energy, your body stores the extra calories as fat. This can lead to weight gain and obesity.
Added sugar also leads to weight gain due to its impact on insulin levels. Insulin is a crucial hormone that regulates blood sugar levels in our body. It plays a significant role in fat storage and the breakdown of fats and proteins. When there is an excess of insulin in the body, either due to insulin resistance (a condition where cells do not respond properly to insulin’s signals) or poorly managed diabetes treatment, it can lead to weight gain. This happens because the excess insulin prompts our bodies to store more fat, leading to an increase in weight. It is important to manage insulin levels effectively to maintain a healthy weight and overall health.
Added sugar can lead to other changes in metabolism that can promote weight gain. Notably, added sugar can affect the hormones ghrelin and leptin, key players in our body’s hunger and satiety signals.
Leptin, often referred to as the “satiety hormone,” is produced by fat cells and sends signals to the brain to indicate that you’re full. However, consuming high amounts of added sugar can lead to elevated leptin levels, causing a condition known as leptin resistance. In this state, the brain does not respond effectively to leptin’s signals, leading to overeating and potential weight gain.
On the other hand, ghrelin, known as the “hunger hormone,” stimulates appetite and promotes fat storage. While the direct impact of added sugar on ghrelin levels is not as well-studied, it is known that high-sugar diets can disrupt the balance between ghrelin and leptin, contributing to overeating and obesity.
Reducing added sugar intake helps maintain the balance of these hormones, supporting healthier eating habits and weight management.
The Link Between Added Sugar and Chronic Diseases
There is a strong link between added sugar intake and chronic diseases such as type 2 diabetes, heart disease, and stroke.
Type 2 diabetes is a condition in which your body does not produce enough insulin or does not use insulin effectively. Insulin is a hormone that helps your body use glucose for energy. When you eat too much added sugar, your body has to produce more insulin to keep your blood sugar levels under control. Over time, this can lead to insulin resistance, which is a major risk factor for type 2 diabetes.
Heart disease is a condition in which your heart is not able to pump blood effectively. Added sugar can increase your risk of heart disease by raising your blood pressure, cholesterol levels, and inflammation levels.
Stroke is a sudden interruption of blood flow to the brain. Added sugar can increase your risk of stroke by raising your blood pressure and cholesterol levels.
How to Reduce Added Sugar Intake
Reducing sugar consumption may seem daunting at first, but with a few practical tips, it can become a manageable and rewarding endeavor.
- Redesign your environment. Reducing access to added sugar can be a powerful strategy in your journey towards a healthier lifestyle. Start by purging your pantry and refrigerator of foods and drinks high in added sugars, such as sodas, candies, cookies, and processed foods. Replace these with healthier alternatives like fresh fruits, nuts, and whole foods.
- Learn to read nutrition labels. Reading a nutrition label for added sugar content allows you to monitor your sugar intake and ensure that it is within the recommended limits. The FDA advises that any food that contains more than 20% of the recommended daily value (DV) of added sugar should be considered a high source of added sugar. To illustrate, a person on a 2,000-calorie diet should consume no more than 50 grams of added sugar per day. As such, any food that contains more than 10 grams of added sugar would be considered a high source of added sugar. People seeking to control their caloric intake and lose weight should avoid high sources of added sugar.
- Learn to recognize added sugar. In addition to the nutrition label, learn to read the ingredient list. Common ingredient names for added sugar include high-fructose corn syrup, sucrose, glucose, fructose, maltose, dextrose, fruit juice concentrates, and raw sugar.
- Choose unsweetened beverages and snacks. Soft drinks, energy drinks, and even fruit juices can contain a surprising amount of sugar. By opting for water, herbal tea, or homemade fruit-infused water, you can significantly reduce your sugar intake. Similarly, opt for fresh fruits over sweetened snacks. Fruits not only satisfy your sweet tooth but also provide essential vitamins and fiber. I have found that consuming something sour (like lemon-infused water), bitter (like green tea), or minty (like gum or even brushing my teeth) can help counter a sugar craving.
- Prepare your own meals. Cooking at home allows you to control the amount of sugar in your meals. Processed foods often contain hidden sugars, so preparing your meals from scratch gives you more control over your diet. I was personally able to stop eating desserts after learning how to bake, as I was horrified by the amount of sugar and fat that went into them.
- Consider using natural sweeteners instead of refined sugar. Honey, for example, not only sweetens your food but also offers antioxidants and antibacterial properties. Stevia, another natural sweetener, is derived from the leaves of the Stevia rebaudiana plant and is much sweeter than sugar, meaning you need less of it to achieve the same level of sweetness. Other sugar substitutes include coconut sugar and monk fruit sweetener.
Key Takeaways
Reducing sugar consumption is a crucial step towards better health and well-being. The risks associated with high sugar intake, such as obesity, diabetes, and heart disease, are serious and can significantly impact your quality of life.
However, by understanding what sugar is, recognizing the hidden sugars in our daily diet, learning to read food labels, and implementing practical tips to reduce sugar intake, we can make significant strides in improving our health. Furthermore, exploring healthier alternatives to sugar can make this transition easier and more enjoyable.
Remember, every small change counts and contributes to a healthier lifestyle. It’s not about eliminating all added sugar but making smarter choices and being aware of our consumption. Take this step towards a healthier life!
Resources
Here are some additional resources that you can check out for more information about the impact of added sugar on health:
Intuitive Momentum 