Omar Bennett
Sugar is added to a wide range of food and drink products, including biscuits, chocolate, flavoured yoghurts, breakfast cereals, and fizzy drinks. While sugar found naturally in milk, fruit, and vegetables is considered healthy, free sugars – those added to food and drinks, as well as those found in honey, syrups, and unsweetened fruit and vegetable juices – should be limited to no more than 5% of our daily energy intake. For women, this equates to no more than 6 teaspoons (25 grams or 100 calories) of added sugar per day, while men should consume no more than 9 teaspoons (36 grams or 150 calories). A single can of soda can contain up to 37 grams of sugar, which is almost double the recommended amount for women and more than the recommended amount for men. This is equivalent to around 7 teaspoons of sugar, or 9 sugar cubes, which is a lot of sugar in one drink.
| Characteristics | Values |
|---|---|
| Recommended sugar intake for men per day | 9 teaspoons (36 grams or 150 calories) |
| Recommended sugar intake for women per day | 6 teaspoons (25 grams or 100 calories) |
| Sugar in a can of soda | 37 grams or 7-9 teaspoons or 9.5 sugar cubes |
| Sugar in a 12-ounce can of soda | 42 grams or 10 teaspoons |
| Sugar in a tablespoon of ketchup | 1 teaspoon |
| Sugar in a 16-20 ounce serving of smoothie | 50 grams or 13 teaspoons |
| Sugar in a small 34-gram serving of breakfast cereal | 12 grams or 3 teaspoons |
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What You'll Learn
Recommended daily sugar intake
Sugar is added to many foods and drinks, even "healthy" ones. Adults and young adults in the US consume about 17 teaspoons of added sugar every day, which is more than two to three times the recommended daily allowance for men and women. This adds up to around 60 pounds of added sugar consumed annually.
The recommended daily sugar intake varies according to factors such as age, gender, and calorie intake. According to the Dietary Guidelines for Americans 2020-2025, individuals over the age of two should limit their added sugar intake to less than 10% of their total calories. For a 2,000-calorie diet, this equates to 200 calories or 50 grams of sugar daily (approximately 12 teaspoons).
The American Heart Association (AHA) suggests stricter limits, recommending that most women consume no more than 6 teaspoons (25 grams or 100 calories) of added sugar per day, while most men should limit their intake to no more than 9 teaspoons (36 grams or 150 calories). These guidelines are based on the average daily calorie intake for women (2,000 calories) and men (2,500 calories).
For toddlers and infants under two years old, it is advised to avoid giving them solids or beverages with any added sugars. Additionally, the AHA recommends that children aged 2-18 limit their added sugar intake to less than 6 teaspoons (24 grams) per day, with sugary beverages restricted to no more than 8 ounces per week.
It is important to note that sugars occur naturally in foods such as fruit, vegetables, and milk, and these foods do not need to be restricted. However, it is recommended to cut down on foods and drinks containing free sugars, such as sugary fizzy drinks, sweets, cakes, and biscuits. Reading nutrition labels and ingredients lists can help individuals make informed choices and reduce their added sugar intake.
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How to identify added sugar
Sugar can be classified into two types: naturally occurring sugars and added sugars. While the former is found in fruits and vegetables, the latter is added to foods during preparation or processing. It is recommended to limit added sugar consumption as it offers zero nutritional benefit and can lead to weight gain and chronic diseases.
To identify added sugars in a drink, start by reading the Nutrition Facts panel on the packaging. Look for "Added Sugars" under "Total Sugars". Note that there are four calories in one gram of sugar, so you can calculate the number of calories from sugar accordingly. If there is no Nutrition Facts panel, refer to the list of ingredients. Added sugars can go by various names, including those ending in "ose" (like maltose or sucrose), high-fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, or fruit juice concentrates.
Some common beverages that often contain high levels of added sugar include soda, fruit juices, bottled iced teas, energy drinks, and sports drinks. For example, a 12-ounce can of regular soda typically contains 10 teaspoons of sugar (160 calories) with no nutritional value. Similarly, a 12-ounce Coke contains 39 grams of sugar, which is more than 80% of the recommended daily intake for a healthy diet.
It's important to be aware that added sugars can be hidden in less obvious sources as well. For instance, granola and granola bars, flavoured yogurt, ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings, and relish can all contain significant amounts of added sugars. Even seemingly healthy options like dried and canned fruits may have higher sugar content due to added sweeteners. Therefore, it's crucial to carefully read labels and pay attention to serving sizes to make informed choices about your sugar intake.
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Sugar absorption rates
The absorption rate of sugar depends on various factors, including the type of sugar, the presence of other nutrients, and individual metabolism. Here is an overview of sugar absorption rates and factors influencing them:
Sugar Absorption Process
Sugars, including glucose, fructose, and galactose, are absorbed in the small intestine. The process occurs in two steps: first across the brush border membrane and then across the basolateral membrane. This absorption is facilitated by transporters such as SGLT1, GLUT5, and GLUT2. The absorbed sugars are then transported via the portal vein to the liver, where they are metabolised or distributed throughout the body.
Factors Influencing Absorption Rates
The rate at which sugar is absorbed can vary. For example, glucose and fructose are generally absorbed relatively quickly. However, the presence of other nutrients, such as protein and fat, can slow down the absorption of sugars. Additionally, the form in which sugar is consumed affects absorption rates. For instance, natural sugar in an apple is absorbed more slowly due to the fibre content, while added sugar in a soda is absorbed much more quickly, resulting in a rapid spike in blood sugar levels.
Fructose Absorption
Fructose absorption can be influenced by the co-ingestion of glucose. While the exact mechanisms are still under research, it is known that consuming large amounts of fructose can lead to fructose malabsorption. Typically, only a small amount of fructose reaches the bloodstream, and most of it is metabolised by the liver.
Individual Variations
Individual metabolism and health status can also impact sugar absorption rates. For example, the rate at which glucose is released from the liver depends on metabolism, including the synthesis and breakdown of glycogen. Additionally, certain medical conditions or digestive issues can affect the body's ability to absorb sugars efficiently.
Hidden Sugars
It is important to be mindful of hidden sugars in processed foods and condiments. For example, ketchup, BBQ sauce, and breakfast cereals can contain significant amounts of added sugar. Reading nutrition labels and ingredient lists is crucial for identifying added sugars and making informed choices to control sugar intake.
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Sugar in 'healthy' foods
It is important to understand the two types of sugars in food: naturally occurring sugars and added sugars. Naturally occurring sugars are found in foods such as fruit (fructose) and milk (lactose). Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation, such as sugar in coffee or cereal. Other examples of added sugars include white sugar, brown sugar, honey, and other chemically manufactured sweeteners like high-fructose corn syrup.
Sugar in fruit is not considered a free sugar unless the fruit is juiced or pureed. Therefore, a food containing fruit or milk is a healthier choice than one containing lots of free sugars, even if the total sugar content is the same. For instance, a 12-ounce can of soda contains 10 teaspoons (42 grams) of added sugar, which is nearly double the recommended amount for women and more than the daily limit for men. On the other hand, an apple contains fibre, so the natural sugar is absorbed more slowly.
To identify if a food product contains high levels of added sugar, check the ingredients list. Sometimes, the packaging will only display a figure for "Carbohydrates" without specifying sugars. In this case, refer to the ingredients list to see if the food is high in added sugar. Additionally, watch out for manufacturers listing small amounts of different sugars, as this could indicate a high overall sugar content.
Many "healthy" foods can contain hidden added sugars. For example, cereals, granola, and premade soups often contain added sugar. When choosing a fruit juice, opt for one labelled as 100% fruit juice, as sugar-sweetened versions can contain a large amount of sugar and very little fibre. Similarly, ketchup and BBQ sauce are condiments that are often loaded with sugar, so it is important to be mindful of portion sizes when consuming these sauces.
To reduce sugar intake, the NHS recommends opting for lower-sugar alternatives, such as reduced-sugar jam or unsweetened wholegrain cereals. It is also suggested to choose tins of fruit in juice rather than syrup and add sweetness to unsweetened cereals with fruit. Preparing meals at home can also help control sugar intake, as you know exactly what is in your food. When buying prepackaged food, check the labels to identify any hidden added sugars.
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Sugar alternatives
A single 12-ounce can of soda contains 10 teaspoons (42 grams) of added sugar, which is nearly double the recommended amount for women and more than the recommended daily amount for men. The recommended daily allowance is 9 teaspoons (36 grams) of added sugar for men and 6 teaspoons (25 grams) for women.
Stevia
Stevia is a natural sweetener that is derived from the leaves of the South American shrub *Stevia rebaudiana*. It can be extracted from one of two compounds called glycosides: stevioside and rebaudioside A. These compounds are 450 times sweeter than sugar, contain zero calories, and may help prevent weight gain and reduce blood sugar levels. However, some studies suggest that it may harm your gut microbiome, so more research is needed.
Monk Fruit
Monk fruit is a sweetener that is much lower in calories than table sugar and does not significantly affect blood sugar levels.
Sugar Alcohols
Sugar alcohols such as erythritol, xylitol, and maltitol are popular sugar alternatives. They have substantially fewer calories than sugar and do not affect blood sugar levels, making them a smart alternative for diabetics. Sugar alcohols also do not damage teeth like regular sugar does because bacteria in the mouth do not ferment them. However, they may cause digestive upset when eaten in large amounts.
Dates
Dates are the dried fruits of the date palm tree. They are sweet and chewy, making them an excellent alternative to refined sugar. Dates are high in calories and natural sugars, but they do not significantly affect blood sugar levels like table sugar does. They are also a good source of nutrients such as fiber, potassium, magnesium, manganese, vitamin B6, and antioxidants. Dates can be used in recipes for energy bars, cakes, and cookies, or blended into homemade nut milks and smoothies. They can even be made into a thick paste that can be used as a 1:1 replacement for refined sugar.
Other Alternatives
Other alternatives to refined sugar include allulose, molasses, fruit purées, yacon syrup, honey, and maple syrup. While these sweeteners may offer limited health benefits compared to refined sugar, they should still be used sparingly.
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Frequently asked questions
A drink with a lot of sugar will have more than the recommended daily intake of sugar for men and women. This is more than 9 teaspoons (36 grams) for men and 6 teaspoons (25 grams) for women. A can of soda contains around 37 grams of sugar, which is almost a day's supply.
Check the nutrition label on the packaging. The ingredients are listed in order of quantity, so if sugar is high on the list, the drink likely has a lot of free sugars.
Free sugars are sugars that are added to food and drinks by manufacturers, chefs, or at home. They can also be found naturally in honey, syrups, and unsweetened fruit and vegetable juices.
Sugar dissolved in liquid gets absorbed by your body very quickly, causing a large insulin spike. This is worse than sugar in solid form, which takes longer to be absorbed and produces a smaller insulin spike.
Drinks with a lot of sugar include soda, fruit juice, and smoothies. Even "healthy" drinks like soup and cereal can contain a lot of added sugar.
