Sweet but sneaky: cutting back on added sugar for better health

It’s no secret that Americans love sugar, but what might surprise you is how much of it hides in everyday foods. From breakfast cereals to salad dressings, added sugars are everywhere and overconsumption is taking a toll on our health.

Why added sugar matters: Added sugars, those not naturally found in fruits, vegetables or dairy contribute to weight gain, increased risk of type 2 diabetes, heart disease and even liver disease. Most Americans exceed the recommended limits, often without realizing it. The American Heart Association (AHA) recommends no more than:

• 25 grams (six teaspoons) per day for women

• 36 grams (nine teaspoons) per day for men

However, the average adult in the U.S. consumes around 77 grams of added sugar per day, more than triple the recommended amount for women.

How to spot added sugar: Identifying added sugars on food labels has become easier thanks to updated Nutrition Facts panels, which now separate “Added Sugars” from total sugars. But sugar goes by many names. Watch for these common aliases on ingredient lists:

• Sucrose, glucose, fructose

• Corn syrup or high fructose corn syrup

• Honey, agave nectar, molasses

• Evaporated cane juice, fruit juice concentrates

Even “natural” sweeteners like honey or maple syrup count as added sugars and can impact your health when overused. Smart swaps to reduce added sugar: Reducing sugar doesn’t mean giving up flavor. Here are some simple swaps:

• Breakfast: Choose plain oatmeal over flavored packets. Sweeten with fruit and cinnamon instead of brown sugar.

• Drinks: Replace soda and sweetened teas with water, herbal tea, or sparkling water with a splash of citrus.

• Snacks: Choose whole fruits, unsweetened yogurt, or nuts instead of candy bars or granola bars with added sugar.

• Sauces: Look for pasta sauces, salad dressings and condiments labeled “no added sugar.”

Cooking at home more often allows you to control the amount of sugar that goes into your food and your body. Cutting back on added sugar doesn’t have to be overwhelming. Start by reading labels, choosing less processed foods and becoming more aware of sugar’s many disguises. Your heart, brain and waistline will thank you!

Looking for expert guidance and personalized support? As a registered dietitian, I’m here to help! My outpatient services include diet counseling to navigate disease and symptom management, support for weight loss, gut health intervention, education on nutrient needs and practical tips for healthy living. Most services are even covered by insurance. Call 435-644-4115 to schedule your visit today!