Where is Added Sugar Found?

Introduction

It is not surprising that sugar is creeping, sometimes crashing, into modern-day diets. Identifying added sugar can also be difficult due to the presence of over 260 different types. Moreover, there are also around 20 varieties of low-calorie sweeteners.

Unexpected Foods with Added Sugar

It is more commonly known that soft drinks and certain breakfast cereals contain high amounts of added sugar. It can be somewhat surprising that there are often high amounts found in fruit juices, granola bars, and yogurts. However, it is also found in more unexpected foods like condiments, sauces, salad dressings, baked goods, and even processed meats.

Fruit Juice Boxes and Recommended Sugar Consumption

Recommended sugar intake is quite low for babies, toddlers, and adolescents. But some food and drinks contain added amounts that is far higher than recommendations. For example, a glass of fruit juice or a juice box can contain as much as 15 to 40 grams . This equates to 4 to 10 teaspoons. Compare this against the American Heart Association (AHA) recommendation. The AHA says children ages 2 to 18 should consume no more than 25 grams or 6 teaspoons per day.

Health Problems

Excess added sugar consumption can lead to inflammation and weight gain through many mechanisms. These include increased insulin resistance, promotion of fat storage, imbalanced hormones, inflammatory response, increased fat deposition, and altered gut microbiota. Reducing added sugar intake, focusing on whole foods, and maintaining a balanced diet can help mitigate these effects. Moreover, these actions will also support overall health and weight management.

Whole, Raw Fruit is the Safest Form

The safest and most nutritious way to consume sugar is in the form of raw fruit. It takes more time for food to break down in this form, thereby avoiding spikes in blood sugar.

Conclusion

One way to learn how many added sugar is in food is to read nutrition labels carefully. So, if you want to learn how nutrients affect your weight, then we recommend keeping a food journal, such as that available in The Difference App. You can download the app for your Apple or Google device. Remember that what you can measure, you can manage!

For a broader discussion of weight management, please browse the rest of our blog and read such articles as What Does Weight Management Mean?

Source:
Sugar Proof, The Hidden Dangers of Sugar That Are Putting Your Child’s Health at Risk and What You Can Do, written by Drs. Michael Goran and Emily Ventura.