By April D. Beresford, FNP-C, DipACLM
One question I often get is about added sugars. It’s fairly common knowledge that added sugars
are bad for health, but spotting them can be tricky. Food producers are getting skilled at hiding
these ingredients in nutrition panels. Look for key words that end in -ose (lactose, fructose,
sucralose, etc.) as well as juice, syrup and concentrate. Top sources of added sugars in the
US include:
- Sugar-sweetened beverages, including fruit juice
- Single-serving snacks
- Grain-based desserts like cakes/pastries, breakfast cereals, and snack bars
- Dairy desserts like ice cream
Adults, young adults, and children in the US consume an average of 17-20 teaspoons of sugar
per day, which is more than 3x the recommended upper limit. That’s more than 1/3 cup of
granulated sugar per person, per day! This habit is leading to increased numbers of persons
with preventable health problems, as refined sugar is toxic and inflammatory in our body. It’s a
surprising fact that in the US there is no dietary limit to added sugars in school snacks and
lunches for children K-12. Ask your children about their lunch options at school, and help them to make healthy choices.
Look for ways to satisfy that sweet craving with the natural sweetness of fresh, whole fruit, or dried
fruit like raisins .And be a detective when it comes to shopping: the added sugar is listed separately on
the nutrition label.