ORLANDO, Fla – Americans consume more than two to three times the recommended amount of sugar daily. That adds up to about 60 pounds of added sugar a year, which is the equivalent of six, 10-pound bowling balls!
The problem is sugar can be sneaky.
“Sugar can really be hidden in a lot of foods, especially foods that they reduce the fat in,” said Tara Collingwood, a registered dietitian nutritionist.
For instance, sugar is often hidden in salad dressings, barbecue sauce, ketchup, and marinara sauce.
Other foods like protein bars, shakes, yogurt, plant-based milks, energy drinks, granola, and nut butters can also contain surprisingly high amounts of sugar.
The key: Read the label and look specifically for “added sugars.”
“When you look at the added sugar on a label, for every four grams that are on there, that’s a teaspoon of sugar,” said Collingwood.
So, if a label has 16 grams of added sugar, that adds up to four teaspoons of sugar.
The American Heart Association recommends that women have no more than six teaspoons and men have no more than nine teaspoons of added sugar a day.
But don’t just focus on the nutrition facts. Also, check out the ingredient list on your food label.
“So, anything that ends with OSE, like glucose, maltose, galactose, sucrose, those are all examples of sugar. And then, of course, don’t forget honey, the maple syrup, those are all added sugars as well,” explained Collingwood.
Cutting out added sugars can help you lose weight, regulate blood sugar, improve your teeth and skin, and lower your risk for heart and liver disease.
In one study published in JAMA, researchers found that over 15 years, people who got more of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease.