A diet chronically high in sugar can lead to obesity and diabetes. It can also result in a higher risk of heart attack and stroke due to sugar’s negative influence on blood pressure, inflammation, weight gain, diabetes and fatty liver disease.
SODA
1 can (12 fl. oz.) = 39g of sugar (9.75 tsp.)
Sugar is added to many popular foods and beverages to intensify naturally occurring sugar already in the food. Check out these natural and added sugar totals for common foods.
Performance Inspired
is at Hy-Vee
LOW-FAT YOGURT
1 serving (6 oz.) = 10g of sugar
(2.5 tsp.)
SPORTS DRINK
1 bottle (16 oz.) = 26g of sugar
(6.5 tsp.)
KETCHUP
1 tablespoon = 3.7g of sugar (0.925 tsp.)
FLAVORED CEREAL
1¾ cup = 13g of sugar (3.25 tsp.)
With sugar, a little goes a long way. But when you get too much of it, this treat becomes a threat.
The true impact
As the name suggests, these sugars occur naturally in foods. Examples include fructose in fruit, lactose in milk and sucrose in maple syrup. In the case of fruit, natural sugar is absorbed into the blood more slowly because the body has to break down the fiber first. That prevents a spike in blood sugar.
natural sugarS
Added sugarS
This category includes any sugar or calorie-carrying sweetener that is added to foods or beverages during processing (e.g., cereal or ketchup) or preparation (e.g., sugar added to coffee or honey added to tea). Added sugars may be manufactured, such as high fructose corn syrup. They can also come from natural sources such as cane sugar, sugar beets, honey and concentrated fruit or vegetable juices.
The effects
of sugar
Daily Recommended Intake of Added Sugars
Over the past 30 years, Americans have consumed greater amounts of added sugars in their diet, contributing to an epidemic of obesity.
These daily limits are recommended by the American Heart Association.
ChildreN
Ages 2+:
6 teaspoons/25 grams/100 calories or less.
WOMEN
6 teaspoons/ 25 grams/ 100 calories or less.
MEN
9 teaspoons/36 grams/ 150 calories or less.
TODDLERS
Under age 2:
should not consume any added sugars.
american adults consume an average of 77 grams of sugar per day, according to the american heart association. that adds up to 60 pounds annually.
Reading
Food Labels
CHOCOLATE BAR
1.55 oz. = 24g of sugar (6 tsp.)
added sugars
3
Be proactive about your health. Cut down On sugar by following the 3 Rs.
Hy-Vee
dietitian services
Our registered dietitians can help you get a hold on sugar. Free services include:
• Virtual store tours
• Dietitian discovery sessions
Access services through the virtual dietitian online platform. For details, click the button below.
Other services are available
for a fee, including:
• Healthy Habits menu program
• Personalized nutrition counseling packages
Read labels and avoid products with a lot of added sugars in the ingredient list. Remember that sugar can hide under dozens of names, including agave nectar, corn sweetener, fructose, dextrose, high-fructose corn syrup, honey, maltose and molasses.
Replace items with high added sugar content. Swap salsa for ketchup, oil and vinegar for salad dressing, water or low-fat milk for soda and fruit for cookies or cake. Enhance flavor with spices such as ginger, allspice, cinnamon or nutmeg instead of reaching for sugar.
Refine your eating habits. If you take two teaspoons of sugar in your coffee, make it one. Pour half the usual amount of sugary cereal into your bowl, then mix in a low-sugar oat or rice cereal. Bake cookies with a sugar substitute such as Stevia.
Sugar Substitutes
• Natural sweeteners like honey, molasses and maple syrup have slightly more nutrients than sugar, as well as purported health benefits, but they are still high in calories and should be used sparingly.
• Artificial sweeteners offer a flavor similar to sugar but with few or no calories. Regulated by the Food and Drug Administration, they are either synthetic or plant-based. Find these popular sweeteners at Hy-Vee: Lakanto Monkfruit, Pyure, Sola, Stevia, Swerve, Truvia and Wholesome Allulose.
Cutting down on sugar doesn’t mean cutting down on the sweet factor. Options:
When you’re looking to shelve the sugar, look to the shelves at Hy-Vee.
Calories
Total calories per serving. Note how many calories you are getting if you eat more than one serving.
Total Sugars
Includes sugars naturally present in foods and added sugars.
Added Sugars
Includes sugars added during processing, foods packaged as sweeteners and sugars from syrups, honeys and concentrated fruit or vegetable juices.
The Nutrition Facts label offers the details needed to make smart choices.
Where sugar hides
STEPS TO REDUCE
Read
Replace
Refine
In the short term, sugar can affect a child’s mood and cause hyperactivity.
1 MEDIUM BANANA
contains 14g
of natural sugar
sugar
sugar
Natural VS.
Added
hey, sugar!
K
I
D
S
&
SUGAR
The American Heart Association recently lowered its daily sugar allowance for children ages 2 to 18 for a simple reason:
CEREAL
contains
12g of added sugar
Experts suggest reserving sweets for special occasions and instead offering healthy choices at mealtime.
Include lots of fruits, vegetables, whole grains and dairy products, because the natural sugars they contain are necessary for a child’s growth.
Children are well acquainted with sugar... maybe too well acquainted.
eating lots of added sugar at a young age can lead to obesity, high blood pressure, type 2 diabetes and heart disease later in life.
Find a Dietitian
Shakedown
enjoy this sweet treat in moderation, and learn how hy-vee dietitians can help you put a lid on excess sugar.
Sugar
Sources
sitn.hms.harvard.edu
heart.org
1
2
3
1
2
3
Calories
Total Sugars
Added Sugars
1