How Much Sugar is Hiding in Your Food?

Continued from our Retreat & Renew Daily Tip.

Read more on this from the HL&S featured daily tip: Sugar

How much is too much? Well, not much apparently, according to the American Heart Association’s recommendations. Excess sugar in the diet not only adds calories, but often displaces other more nutritious foods—like fruits and veggies—from making their frequent and worthwhile appearance on the plate. Research has shown that a high carbohydrate diet—this is one that is typically high in sugar, too—can also increase triglyceride levels, which is a significant risk factor for heart disease.

USDA data estimates that Americans on average consume 28 teaspoons of sugar each day. Your personal intake may be lower—but you may also be higher—so it’s time to check yourself and take a hard look at whether your sugar habits are worth addressing (most of ours are!) The AHA recommends women keep to no more than 6 teaspoons of added sugars daily (about 100 calories) and men to no more than 9 teaspoons (about 150 calories).

Added sugars are not mandated on the labels which makes it tricky to know what’s naturally occurring and what’s added, but here are a few tips on three of the most confusing (and potentially sugar-laden) items.

First, it’s important to know:

· 1 teaspoon of sugar = 4 grams = 16 calories
· 1 packet of sugar is 1 teaspoon

Baked goods:

· Sugar varies widely, but first look for whole grains and then see where (and how many) sugars or sweeteners are listed. Whole grains are naturally occurring carbs, while sugar too high up on the list (especially first) is a sign that the food is high in added sugars.

Low fat yogurt:

· Plain yogurt has about 15 grams naturally occurring sugar per cup.
· Greek yogurt has about 7-9 grams naturally occurring sugar per cup.
· Sugar-sweetened yogurt can be as high as 29-36 grams per cup. Of those, 14-21 grams or 3-1/2 to 5 teaspoons would be added sugar.

Beverages:

· Water: 0 grams sugar
· Sports beverages (e.g. Gatorade, Powerade): about 15 grams per cup (about 4 teaspoons)
· Diet soda: 0 grams sugar (contains artificial sweeteners)
· Regular soda:
o 12-ounce can: 9-12 teaspoons
o 20-ounce bottle: 12-15 teaspoons