The guidelines appear in the Aug.24 issue of Circulation, the journal of the American Heart Association. They recommend that women consume no more than 25 grams, or 6 teaspoons of added sugar, which men consume no more than 37.5 grams, or 9 teaspoons.
This would be a quite a reduction for most Americans, since the average sugar consumption is 22.2 teaspoons of sugar per day. The recommendation is also significant because it is the first time the AHA has recommended a specific limit for added sugar in the diet.
What Foods Contain Added Sugar?
Sometimes it's obvious where added sugars are coming from: foods such as candy, baked goods and sweetened cereals. But the main source of added sugar in the diet for most Americans is sweetened beverages, particularly soda, but also sweetened coffee and juice. One can of soda contains 8 teaspoons of sugar, more than a woman should consume in an entire day.
And watch for added sugar in packaged products: foods such as soups and sauces may contain added sugar as well as salt, so you might not notice the sweetness in the taste. Anything in the ingredient list that ends with "ose" is a type of sugar, so read the label more closely to find out how much it contains per serving. Four grams of sugar is equal to approximately one teaspoon of sugar.
How is Sugar Harmful?
A high sugar intake had been linked to an increase risk for conditions such as high blood pressure, high triglycerides and inflammation, which can lead to heart disease and stroke. Also, obviously, consuming too much sugar increases your risk of obesity, since many sweetened products, such as soda, candy and baked goods, contain little to no nutrition.
How to Reduce Your Sugar Intake
If you want to reduce the amount of sugar you consume, the easiest way is to cut out sweetened beverages. Drinks such as soda and sweetened fruit drinks have such a high amount of sugar, that this one change could make the difference between a healthy sugar intake and one that is much too high. Slowly reducing the sugar you take in tea and coffee can also make a big difference.
The other change that would reduce your sugar intake significantly would be to reduce the amount of candy and sweetened baked goods you consume. This can be difficult if you're used to sweet snacks, but your palate will change and, if you can stick to it for a few weeks, you won't miss the sugar you used to eat.
To make this change easier try substituting more nutritious foods for the sweetened ones that you're used to. Snack on fruit, yogurt or sweet treats such as bran muffins and oatmeal cookies. Since these have other nutrients, you can satisfy your sweet tooth without sacrificing nutritional value.
By reducing the added sugar in your diet, you can increase the nutritional value of your overall diet as well as reduce your risk of getting certain health conditions, such as obesity and heart disease. Eating less sugar may take time to get used to, but your taste buds will adjust, and your body will thank you in the long run.
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