The Hidden Costs of Sugar in the American Diet

Sugar plays a central role in the American diet. Whether we know it or not, it’s in most food on grocery store shelves. Yes, the occasional ice cream cone or Snickers bar is expected, allowed, and absolutely delicious. But what most don’t consider, or expect, is that sugar is in almost every other processed food in our pantries. Bread, applesauce, peanut butter, granola bars—anything with a long shelf life and doesn’t occur in nature, even if promoted as a healthy option, is likely loaded with added sugar. 

Amazing news, right? What are we supposed to eat if sugar is everywhere, and yeah, sometimes, we crave it? The good news is that our body does need sugar, but not all sugars are created equal. Understanding the distinctions between natural, complex carbohydrates and added sugars is paramount for managing our health effectively. Let's delve into the intricate world of sugar consumption and its implications for our well-being.

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The Dangers of Excessive Sugar Consumption

The American Heart Association (AHA) suggests adults limit added sugars to no more than 6% of total daily calories. That’s 6-9 teaspoons, or about 30 grams of sugar, for a 2,000-calorie diet. For children, the recommendations are lower. According to the American Academy of Pediatrics, infants below 2 years old should not consume any added sugars, while children above the age of 2 years old through teenagers should consume no more than 6 teaspoons (25 grams) per day. 

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In reality, American adults consume an average of 77 grams, or almost 20 teaspoons, of sugar per day. This overconsumption of sugars has metabolic effects, including their role in insulin resistance, lipid metabolism, and liver fat accumulation. These lead to noncommunicable diseases (NCDs) or chronic and largely preventable conditions, such as diabetes, heart disease, kidney disease, and cancer. These diseases account for around 74% of deaths globally and place an enormous financial burden on healthcare services and households. 

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The sugars that cause these diseases, called added or free sugars, are not coming from natural sources, says Dr. Qi Sun, from Harvard's T.H. Chan School of Public Health. “Foods with natural sugar—fruits and vegetables—also contain soluble fiber, which means your body digests the accompanying sugars more slowly,” says Dr. Sun. In comparison, added sugar lacks fiber, so it's absorbed much faster. "This can cause blood sugar levels to spike, leading to an insulin surge, which can increase hunger," says Dr. Sun. While our bodies largely process all sugars through similar mechanics, it’s the rate at which we’re both 

consuming and digesting added sugars that cause health problems. 

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If all of this sounds… bad, stick with me: There are ways to avoid these complications and make good choices while still giving into your sweet tooth now and again. It starts with food labels. 

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Deciphering Nutrition Labels to Empower Better Food Choices

Nutrition labels aren’t fun reads, we know. But they hold the keys to understanding what makes up the food you eat—and how to make smart choices. Going off of how much sugar we should be consuming, experts say to note two bits of information on food labels: total sugars and added sugars. 

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Total includes both added and natural sugars in the product. Then, the added sugar number will either be the same or lower than the total sugar. If it equals the total sugar, that means that all sugar in that product is added sugar. We want to avoid these products. On the other hand, a product might contain 10 grams of total sugar, but only 1 gram is added sugar. That would be a healthier choice. Be mindful of ingredient lists as well, not all sugar is labeled “sugar” (why would it be that easy?!) Products may list ingredients like “crystalline fructose,” “dextrose,” “maltose,” or “sucrose,” indicating the presence of added sugars. 

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Next, consider servings. “For labels, note the number of grams of sugar per serving and the total number of servings," Sun says. “The label might say 5 grams of sugar per serving, but you might eat three or four servings, so you end up consuming a lot more added sugar.” A good rule is to choose products that have less than 10 grams per serving and to monitor how many servings you eat.

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But, if you’re able: buy foods without labels. There’s a reason you don’t see a breakdown of ingredients on every apple or pepper.  By focusing on whole foods rich in fiber, protein, and healthy fats, individuals can mitigate cravings for high-sugar options and maintain stable blood sugar levels. 

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Conclusion

Strategies for reducing sugar intake are vital for promoting overall well-being. If you’re going to go for processed food, experts say beverages, desserts, sweet snacks, sandwiches, breakfast cereals, and sweetened yogurt are typical high-sugar culprits. Choosing lower-sugar alternatives, prioritizing products without added sugars, and sweetening foods with minimal sweeteners are effective approaches to removing some added sugar from your diet. 

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The truth about sugar isn’t so sweet. However, all hope is not lost. By deciphering nutrition labels and monitoring sugar intake, individuals can make informed choices to safeguard their health. Opting for whole foods rich in fiber, protein, and healthy fats offers a sustainable approach to managing sugar cravings and maintaining stable blood sugar levels. Together, armed with knowledge and empowered by choice, we can navigate the sweet landscape of our diets toward a healthier future.

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Sources

Harvard Health Publishing

Health.com

Nutrients

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