It’s official! Organizations and governments are declaring a maximum amount of daily sugar intake. While this is a step forward, there are still a few problems. One, They don’t all agree with each other. And two, I don’t necessarily agree with them either.
We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health. The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. This “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it.
So let’s talk about how much sugar is “too much.” The average American consumes almost 152 pounds of sugar in one year. This equal to 3 pounds or sugar consumed in a week. This is “too much” sugar.
Added sugar vs naturally occurring sugar. What do some of the officials say?
Before we talk about the “official” numbers, we need to know the difference between “added” sugar and “naturally occurring” sugar.
Fruit and other healthy whole foods contain sugar. They also contain water, fiber, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risk of many chronic diseases.
“Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked good, candies, soups, sauces, and other processed foods. You can find sugar on the ingredient list of many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc….
So, “Total Sugars” = “Naturally Occurring Sugars” + “Added Sugars.”
The “official” change is the new “Nutrition Facts tables. You may remember that in Canada and the USA, they declare the amount of sugar, but don’t give it a %DV (% daily value); this means, they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much Now, both countries are implementing a %DV for sugar.
In Canada, the %DV is based on 100g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation’s recommendation of no more the 90g of total sugars per day.
In 2008, the average daily total sugar intake in the USA was 76.7 grams per day; this is less than these two benchmarks. Yet, it doesn’t seem that people are getting healthier. I would argue that 100g per day total sugar is still too high
In the USA, the labels are changing too. They are not declaring “total” sugar but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50g of “added” sugars each day. Unfortunately, this is still more that the American Heart Association’s recommended maximum of 24g/day added sugar for women, and 36g/day added sugar for men.
What is a Better Daily Sugar Goal?
While these official numbers are a step in the right direction, they are not what I would personally recommend.
For one thing, I would ditch as much processed food as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Do your best to eliminate processed foods from your diet or at least don’t make them your go to foods for your 50g of “added” sugar per day. Get your sugar from whole, unprocessed fruits first.
Second, you do not need to max out your daily sugar intake. Try to reduce your sugar intake below these “official” amounts for an even better goal.
Tips to Reduce Your Sugar Intake
Here are some of recommendations to reduce your sugar intake.
- Reduce (or eliminate) sugar-sweetened beverages; this includes soda pop, sweetened coffee/tea, sports drinks, etc. Instead, have fruit-infused water. Or try drinking your coffee/tea “black” or with a pinch of cinnamon or vanilla instead.
- Reduce (or eliminate) your desserts and baked goods. Bake our own instead,, You can easily reduce the sugar in a recipe by half. Try my delicious (no added sugar) dessert recipe below.
- Instead of a granola bar ( or other sugary snack), try fruit, a handful of nuts, or veggies with hummus. These are easy grab-and-go snacks that you can prepare to-go ahead of time.
Let me know in the comments your favorite tips to reduce your sugar intake!