How Sugar Impacts Your Health and Tips for Reducing It

Added sugars provide calories but lack nutritional value and can have negative health effects when consumed in excess. Here’s how cutting back on foods and drinks high in added sugar can benefit your health.

Table of Contents

• Added vs. Natural Sugars
• Health Risks of Too Much Sugar
• How Much Sugar is Recommended?
• Identifying High Sugar Foods
• Tips to Reduce Added Sugars
• Alternatives to Sugary Foods
• Frequently Asked Questions

Added vs. Natural Sugars

Naturally occurring sugars in fruits, vegetables and dairy aren’t a major concern. Added sugars in processed foods and drinks lack nutrients and can lead to overconsumption of calories.

Health Risks of Too Much Sugar

A diet high in added sugar is linked to increased risk for:

• Obesity
• Heart disease
• Type 2 diabetes
• High blood pressure
• High triglycerides
• Fatty liver disease
• Tooth decay

How Much Sugar is Recommended?

The American Heart Association recommends:

• Women: No more than 25 grams or 100 calories per day from added sugars
• Men: No more than 38 grams or 150 calories per day from added sugars

Currently, the average American consumes around 17 teaspoons or 68 grams of added sugar daily.

Identifying High Sugar Foods

Always check the nutrition label and ingredients list when buying packaged foods and drinks. Watch out for:

1. Sugar-sweetened beverages - Sodas, fruit drinks, sports drinks, sweet teas, flavored coffees.
2. Sweets and desserts - Candy, ice cream, baked goods, cookies, cakes.
3. Breakfast cereals - Especially those marketed to kids.
4. Sauces and dressings - Barbecue sauce, ketchup, salad dressings.
5. Packaged snacks - Granola bars, cereal bars, fruit snacks, crackers.
6. Fruit yogurt - Often loaded with added sugars.

Tips to Reduce Added Sugars

To cut back, try these tips:

• Drink more water and less sugary drinks
• Limit fruit juice to a small glass per day
• Avoid soda and energy drinks
• Choose unsweetened yogurt
• Eat more whole fruits instead of sweet treats
• Sweeten foods yourself with small amounts of honey, maple syrup, etc.
• Gradually reduce sugar in recipes by 1⁄4 to 1⁄3

Alternatives to Sugary Foods

Satisfy your sweet tooth with these better options:

• Fresh fruit with yogurt
• Berries with whipped cream
• Plain oatmeal with sliced banana
• Frozen banana “ice cream”
• Dark chocolate with 70% cacao or more
• Chia seed pudding

Frequently Asked Questions

Is honey better than sugar?

Honey has a slightly lower glycemic index, but still counts as added sugar. Use sparingly.

Are artificial sweeteners bad for you?

Artificial sweeteners like aspartame and sucralose are generally safe alternatives to sugar in moderation.

What are symptoms of sugar overload?

Fatigue, mood swings, poor concentration, inflammation, weight gain, high blood pressure, high triglycerides.

Does cutting out sugar help you lose weight?

Eliminating added sugar can help reduce excess calories and lead to weight loss over time.

Is agave nectar better than sugar?

No, agave nectar is roughly 90% fructose, almost as high as high-fructose corn syrup.

Conclusion

Limiting foods high in added sugars can lower risk for obesity, diabetes, heart disease and fatty liver disease. Read labels, choose whole foods over processed, and satisfy sweet cravings with fresh fruit. With some simple substitutions, you can enjoy sweet flavors while protecting your health.