Daniel Kaca

That morning latte you like to drink contains 35 grams of sugar. The chocolate chip cookie you want to eat with your lunch contains 27g of sugar. And the Red Bull, which you drink every day to keep yourself awake, contains 27g of sugar. Our body doesn’t need added sugar to give us energy. The food pyramid explains that sugary drinks and sweets should be used in fewer proportions, if not at all. Added sugars are types of sugars and syrups put in foods during preparation or processing or at the table.

   According to the Harvard T.H. Chan School of Public Health, the average American consumes about 17 teaspoons of added sugar a day, or about 270 calories. 

“Excess sugar intake, especially through beverages, is linked to several leading chronic health conditions in the US, including type 2 diabetes, cardiovascular disease, tooth decay, and fatty liver disease,” Family Physician Dr.Beth A Peter said.

   According to the American Heart Association added sugars consumption should be limited to no more than 6% of your daily calories. For most American men that is 150 calories per day, or about 9 teaspoons of sugar. For most American women that is 100 calories per day, or about 6 teaspoons of sugar.

    But why are added sugars found in our food? 

   Peter said: “They are a cheap way to add flavor and trigger pleasure centers in the brain, which leads to the release of dopamine. This creates a crave/reward cycle for many humans. ”

   Noticing sugars on a food label

   The updated Nutrition Facts label now shows the total amount of sugars, and below that, the amount of added sugars. The percent Daily Value (DV) for added sugars is based on the recommended limit from the Dietary Guidelines for Americans of less than 50 grams a day (about 12 teaspoons) for an average 2,000-calorie diet. The DV can be an easy way to compare food products for added sugars: 

• 5% DV or less of added sugars per serving is considered low
• 20% DV or more of added sugars per serving is considered high.

   Sugary Drinks

   Peter said: “Beverages, in particular, do not trigger the usual “satiety” or “full” feelings in the stomach or brain the way that more solid food does, so large quantities of calories can be consumed without the natural “stop” signals. They tend to move through the GI system more quickly and are absorbed into the bloodstream faster than bulkier food. ” 

Sugary drinks are a popular way to provide extra calories and gain no nutritional benefits. Current Opinion in Clinical Nutrition and Metabolic Care released a study showing that Sugar-Sweetened Drinks are less filling than solid foods, and as a result cause people to be more hungry. Nature Reviews Endocrinology published an article on January 21st, 2022, talking about how they contribute to the development of type 2 diabetes, heart disease, and other chronic conditions.

   How do we limit the amount of added sugar consumed?

   “Frankly, this is really difficult in America! Drink more water, plain tea or coffee and unsweetened milk. Try to eat more whole foods like vegetables, fruits, grains and proteins that are still recognizable in their original form rather than processed with lots of added ingredients. Check labels. Consider working with your school cafeteria and legislators to label foods and beverages with more understandable nutrition information,”  Peter said.