Have you ever heard someone say, “I’m not a big fan of dessert,” and wondered what’s wrong with them? Who doesn’t like a scoop of ice cream, a slice of pie, or a piece of cake? Most people do. The problem is many of us also like to overindulge.

In fact, too much added sugar is a contributing factor to more than two-thirds of Americans being overweight. To make matters worse, sugar is in a lot of places we don’t expect—such as ketchup, spaghetti sauce, barbecue sauce, oatmeal, snack foods, salad dressings, and canned soups.

Being able to identify sugary foods and opting for healthier alternatives will go a long way toward reducing your risk of developing serious chronic health conditions.

Added Sugar, Added Risks

According to the CDC, excessive consumption of added sugars can lead to serious, potentially life-threatening health problems including obesity, type 2 diabetes, coronary heart disease, and other metabolic conditions.

What’s more, high-sugar foods often have little nutritional value. In addition to more serious complications, consuming added sugar can lead to:

• Tooth decay
• Poor mental health
• Low energy
• Premature skin aging

To avoid the worst effects, men should avoid consuming more than 36 grams of added sugar a day or 150 calories. Women should limit their intake to 25 grams or 100 calories. Children should not consume more than 12 to 25 grams of added sugar a day.

For context:

• A single serving of “healthy” breakfast cereal for adults contains 13 grams of added sugar.
• A breakfast bar made with “real fruit” and “whole grains” contains 15 grams of added sugar.
• A small serving of low-fat yogurt contains 22 grams of added sugar.
• A 12-ounce can of regular, non-diet soda contains about 39 grams of added sugar.
• A single serving of store-bought, bottled apple juice contains 42 grams of added sugar.

Don't Be Fooled

The University of California San Francisco created SugarScience to share information about sugar and its potential harms. Here, you can find a list of 61 different names for sugar that the food industry uses to sweeten products. Some are obvious with names that include the words, “sugar,” “syrup,” “sweetener,” and “cane.” But some aren’t so obvious, such as:

• Agave nectar
• Barley malt
• Dextrin
• Dextrose
• Fructose
• Fruit juice
• Glucose solids
• High-fructose corn syrup (HFCS)
• Maltodextrin
• Mannose
• Muscovado
• Panocha
• Saccharose
• Sucrose
• Treacle

How to Cut Back

It may sound counterintuitive, but cutting back on added sugar is a lot easier than you think. Its presence in nearly everything makes it simple to eliminate a few items from your diet to help reduce your sugar intake.

Here are some tips:

• Off the table — Reduce the table sugar, syrup, and honey you add to tea, coffee, cereal, or pancakes.
• So long soda —Water is always the best choice when you’re feeling thirsty. Diet drinks can satisfy your sweet tooth but drink them in moderation.
• Fill up on fruit — Fruit has natural sugars and fiber. You can add berries, bananas, and dried fruit to sweeten your oatmeal, pancakes, or cereal. Frozen, dried, and canned fruits are good snacks. Just make sure canned fruits aren’t packed in heavy syrup.
• Bake better — Try reducing the amount of sugar called for in recipes. You won’t miss it. Extracts like almond, vanilla, orange, and lemon can be good substitutes.

The Benefits

Cutting back on added sugar has lifelong benefits, including:

• Reduced diabetes risk
• Reduced belly fat
• More consistent energy
• Reduced weight
• Healthier-looking skin
• A healthier heart

While sugar may be ever-present in our lives, even small changes will go a long way.

Your Health Partner

When it comes to growing healthy, AltaMed has your back. That includes essential checkups, screenings, vaccinations, dental services, and so much more. If you’ve made a goal to eat better, AltaMed dietician counselors can help you build a plan and stay on track. Get started online or by calling (888) 499-9303.