Less Sugar Intake

Limiting your intake of sugar will likely help control your total calorie intake, decrease the incidence of obesity and reduce risk of tooth decay. Sugars can be found in table sugar (sucrose) or in the form of complex sugars like fructose (sugar found in fruit and honey) and lactose (sugar found in milk).

Your body cannot tell the difference between simple or complex sugars or sugars that come from natural or refined sources—all are broken down into glucose during digestion to provide a quick source of energy. Foods high in sugar include white table sugar, brown sugar, honey, molasses, jellies, table syrups, soft drinks, fruit drinks, flavored beverages, candies, and dessert foods. Many of these foods are referred to as "empty calorie" foods as they offer calories but very few nutrients. People often consume excess sugary foods in place of more nutritious choices. Other foods like potatoes and orange juice also contain sugar but provide other valuable nutrients as well, so these types of foods would not be considered empty-calorie foods. Wouldn't you think an apple would be a better choice as a snack than a candy bar? Or how about a glass of orange juice over a soft drink?

There is no benefit to using honey over sugar. Your body cannot distinguish between table sugar and the complex sugars found in honey, fruit, or milk. It cannot tell whether sugar comes from a natural or refined source. All forms of sugar are broken down during digestion into glucose for energy.

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The USDA recommends limiting added sugars in the diet to 6 to 10 percent of total daily calories. (Each teaspoon of sugar equals about 16 calories.) If you eat 1,200 calories per day, that equals no more than 72 to 120 calories from sugar, or 41/2 to 71/2 teaspoons; if you eat 1,600 calories per day, that means no more than 96 to 160 calories from sugar, or 6 to 10 teaspoons per day; and if you eat 2,200 calories per day, that means no more than 132 to 220 calories from sugar, or 8 to 14 teaspoons.

Sugar is found in many obvious food choices, like candies, cookies, cakes, and pastries, but also it can be found in many not-so-obvious food choices, like milk, breads, and fruits. But keep in mind that the foods that contain sugar (those empty-calorie foods) and no other nutrition are the ones with which you need to be concerned.

Now, look at some of your favorite foods to see how many teaspoons of sugar they contain. To do so, look at the Nutrition Facts Label, find the grams of sugar, and divide this number by four. In the case of a 12ounce can of soft drink, we find it has 41 grams of sugar. Divided by four, that equals 10 teaspoons.

Don't be fooled by other names commonly used in place of sugar on product labels. These include products like the following.
  • Brown sugar
  • Glucose
  • Cane sugar
  • Granulated sugar
  • Confectioner's (powdered) sugar
  • Invert sugar
  • Corn syrup
  • Lactose
  • Corn sweeteners
  • Malt syrup
  • Dextrin
  • Maple sugar
  • Dextrose
  • Maltose
  • Fruit juice concentrate
  • Molasses
  • Fructose
  • Raw sugar
  • High-fructose corn syrup
  • Sucrose
  • Honey
  • Turbinado sugar

Sugar is an important component of anyone's diet, but it does need to be consumed in moderation. Here are several suggestions for how you can control your intake of overall sugar:

  • Limit beverages that add excess sugar to your diet.
  • Watch nutrition labels for hidden forms of sugar.
  • Limit "empty calorie" foods, like candies, cookies, pies, cakes, and pastries that contribute sugar and little else.
  • Learn to enjoy the taste of foods without added sugar, as in the case of cereal, tea, and coffee.

Soft drinks are the number one contributor of sugar in the American diet. A 12-ounce can of regular soft drink contributes 10 teaspoons of sugar alone.

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