A Guide to Understanding and Managing Your Sugar Intake
How much sugar is too much?
Understanding Sugar:
Sugars are carbohydrates that provide energy. They occur naturally in foods like fruits, vegetables, and dairy. However, "added sugars" are those introduced during food processing or preparation, including sweeteners like honey or maple syrup.
The numbers are in. These percentages show the beverage and food categories from which we consume added sugar:
Sugar-sweetened beverages – 24 %
- Soft drinks – 16%
- Fruit drinks – 5%
- Sport/energy drinks – 2%
- Other sources – 1 %
Desserts and sweet snacks – 19%
- Cookies and brownies – 6%
- Ice cream and frozen dairy desserts – 5%
- Cakes and pies – 4%
- Doughnuts, sweet rolls and pastries – 3%
- Other sources -1%
Other sources 19%
- Coffee/tea – 11%
- Candy – 9%
- Sandwiches – 7%
- Breakfast cereals and bars – 7%
- Higher fat milk and sweetened yogurt – 4%
Recommended Limits:
The Heart and Stroke Foundation of Canada suggests that added sugars should make up less than 10% of your daily calorie intake, aiming for below 5% if possible. For someone consuming 2,000 calories daily, that's about 48 grams (12 teaspoons) at the 10% level. To put it in perspective, a single can of pop contains roughly 85% of this daily limit.
Identifying Added Sugars:
When shopping, check the Nutrition Facts table on food labels. Manufacturers list added sugars under "Total Sugars," making it easier to monitor intake. Be aware of various names for added sugars, such as honey, maple syrup, and high fructose corn syrup.
Tips to Reduce Sugar Intake:
- Limit Sugary Drinks: Beverages like soft drinks and sweetened coffees are major sources of added sugars. Opt for water, herbal teas, or milk instead.
- Choose Whole Foods: Fruits, vegetables, and whole grains provide natural sugars along with essential nutrients and fiber.
- Read Labels: Look for products with little to no added sugars. Ingredients are listed by quantity, so if sugar is among the first few items, the product is likely high in added sugars.
- Cook at Home: Preparing meals allows you to control the ingredients and reduce added sugars.
By being mindful of your sugar intake and making informed choices, you can enjoy a balanced diet that supports your health.
source: www.https://www.healthline.com/nutrition
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