As a nation we are on sugar overload and we need to get control. Over the past
35 years our intake of added sugar has jumped 20 percent to give us an estimated 400-plus calories a day from sugar. These empty extra calories are hardly ones that most people can afford.
In fact, the American Heart Association (AHA) has issued a new report that urges Americans to slash their intake of sugar not only because of its contribution to obesity, but also because new research suggests it may play a role in increasing your risk of cardiovascular disease and type 2 diabetes.
The new AHA recommendations call for no more than 100 calories a day of added sugar for women (6 ½ teaspoons or 26 grams) and 150 calories a day for men (9 ½ teaspoons or 38 grams). To put it in perspective, one cup of vanilla ice cream has roughly 160 calories and 6 teaspoons of sugar (24 grams); or one 16-ounce bottle of sweetened ice tea has 12 teaspoons of sugar (48 grams) and 170 calories.
The fact is, sugar is everywhere and has many hidden names (evaporated cane juice, dextrose, brown rice syrup), some of which we think are better for us than others (honey, raw sugar). But the truth is sugar is sugar and we get too much of it.
So take a look at the nutrition label on the foods you eat for the day and add up the sugars. Chances are you’ll be surprised to see the sugars in that “all-natural cereal” or “healthy” glass of chocolate soy milk. Just remember that milk and fruit sugars occur naturally.
--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing
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