Jeni Tackett, Nutritionist Blogger
How sweet it is…or is it?
How much added sugar do you think we need in the diet? The answer is none. However, imagining a diet with zero added sugar is hard to do. That would mean no more birthday cake, ice cream, or candy. Food is more than just fuel, and if you make strict rules about added sugar than you may end up feeling deprived.
Americans definitely consume too much added sugar, and most of us could cut back on added sugar in the diet. How much added sugar do we consume and how much should we be consuming?
The average American consumes an average of 17 teaspoons of added sugar per day which is about 270 calories in the diet from additional sugar.
The recommendations from the Dietary Guidelines for Americans 2020-2025 is that Americans 2 years of age and older consume less than 10% of their total daily calories from added sugar. For example, if you consume 2000 calories per day then less than 200 of those calories should come from added sugar which is about 12 teaspoons. Children under the age of 2 should not consume any added sugar
The American Heart Association recommends a more strict added sugar allowance of no more than 100 calories per day (6 teaspoons) for adult women and no more than 150 calories per day (9 teaspoons) for adult men. For children ages 2-18, the AHA recommends less than 6 teaspoons of added sugar per day and sugary beverages to be limited to 8 ounces per week.
We have some work to do when it comes to added sugar. Ask yourself how you feel after you eat too much added sugar perhaps from a piece of cake, milkshake, soda pop, or candy bar. Overdoing sugar intake usually makes people feel regret. Reducing your portions of added sugar can help you get to the goal of less than 12 teaspoons of sugar per day. Having a fun sized candy bar, a scoop of ice cream instead of a shake, and a small piece of cake still allows you to enjoy the treat without overdoing added sugar for the day.
What does added sugar do to your body? Excess intake of added sugar can cause weight gain and lead to increased risk of type 2 diabetes and heart disease. Added sugars often make people feel sick, so listening to your body and eating more healthy foods can improve your quality of life.
Tips to reduce added sugar:
- Do not buy added sugar foods and beverages. Once you bring soda pop, candy, cookies, and ice cream into the home then you are tempting yourself and everyone in your home with added sugar. When given the choice of a piece of fruit or a sweet, it’s hard to resist the added sugar option.
- Do not demonize added sugar. While most of us need to cut back on added sugar, following a perfect diet can actually lead to more binge eating later. Allowing yourself a treat but being moderate in the portion allows you to enjoy it without overdoing added sugar intake.
- Do eat slowly. Savoring foods with added sugar and listening to the body can help you control portions. Ordering a scoop of ice cream instead of a milkshake and eating slowly can be very satisfying.
- Do fuel with healthy foods. Having sweet foods such as Greek yogurt and fruit can help to satisfy your desire for something sweet with foods that also offer nutritional benefits such as calcium, protein, or fiber. A couple cuties at the end of a meal can taste like dessert. A bowl of strawberries or a smoothie made with fruits will provide many nutrients and fiber to the diet along with sweetness.
Think about your current diet and your typical added sugar intake. Making some minor changes can help you reduce added sugar while still enjoying life.
