Trying to cut back on sugar in your diet?
Start with this question.
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Key Takeaways
Low-sugar!
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Made with natural sugars!
These are all claims you might see on food packages, bloggers recipes or social media.
With so many ways to say something hasor does not havesugar, it can all get confusing.
So, its tough to know what to do or how to make healthy food choices.
The reality is clearer than you think.
What Are Added Sugars?
Added sugar goes by dozens of names, including:
Sugar is added to food for three reasons.
What Are Natural Sugars?
A natural sugar is one thats naturally present in a food rather than being added in.
Natural sugars are found in fruits, vegetables and dairy.
Do Added Sugars and Natural Sugars Impact Your Health Differently?
Starchy carbs like peas and carrots are not bad for you just because they also have sugars.
These foods also bolster your bodys defenses against chronic disease.
(High blood pressure is a risk factor for heart disease.)
Produce also contains magnesium, fiber and polyphenols, which decrease plaque buildup in arteries.
And those are just some of their perks.
Your body processes these natural sugars similarly to how it processes all other sugars, says Chewning.
As a result, theyre not filling, and its very easy to overconsume them, she adds.
Strategies to Reduce Added Sugars
How much added sugar do you eat on the regular?
If youre like most Americans, its in the too much category.
Most adults consume 17 teaspoons of added sugars per day.
You dont need to cut out all foods containing added sugars, says Chewning.
Natural sugars are those found naturally in foods like fruits, vegetables and unsweetened dairy.
If youre consuming added sugars in excess, it can be healthy to reduce your intake.
A good goal is to get no more than 10% of your daily calories from added sugars.
For most people, that is about 50 grams or 12 teaspoons of added sugars.
That will allow you the flexibility to haveand fully enjoythe occasional sweet treat!
Centers for Disease Control and Prevention.Rethink Your Drink.
2021;143(17), 16421654.
Centers for Disease Control and Prevention.Be Smart About Sugar.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
U.S. Food & Drug Administration.Added Sugars on the Nutrition Facts Label.
