Sugar: How Much Is Too Much?

(eDiets) - What’s the bottom line on sugar? Well, it’s certainly contributing to the expanding “bottoms” of Americans!

Americans eat on average more than 160 pounds of sugar a year. That’s too much! More than 61 percent of adult Americans and 14 percent of children are overweight. More than 37 percent of adults are obese, and the U.S. Surgeon General has declared obesity an epidemic, directly contributing to over 300,000 deaths annually.

When you consider the change in the American diet , it’s no wonder that obesity is such a huge problem. Cruise the aisles of the grocery store and find formerly wholesome and nutritious foods transformed into sugary snacks! Unsweetened and lightly sweetened breakfast cereals such as Shredded Wheat, Cheerios and bran flakes now resemble sugar-coated candy more than healthy breakfast choices. Some cereals now contain more than (the equivalent of) four to five added teaspoons of sugar per serving.

Although low-fat yogurt is a healthy food, and a great source of calcium and protein, it’s no nutritional bargain when it’s full of sugar-sweetened preserves. How do you feel about schools that sell soda in vending machines and as fountain drinks... when each 12-ounce can contain more than 150 calories or the equivalent of 9 to 11 teaspoons of sugar? Can’t find a soda at school? Skip on down to the closest convenience store outlet or fast food franchise for a super-sized sip... 36-ounce (or more) soft drinks for more than 400 calories!

I tell members at eDiets that there are no “good foods” or “bad foods,” and that all foods can fit into a diet. However, when your diet is top-heavy in sugary and fatty foods, beware! Your weight and health will suffer.

How Many Ways Can You Say "Sugar?”

How many ways can you say sugar? Countless! What about “sugar in the raw?” If it’s “natural,” is it better? Chemically, sugar is sugar, no matter what form it takes. Brown sugar, maple syrup, honey, molasses, corn syrup, high-fructose corn syrup, fruit juice concentrate, glucose, sucrose, fructose, levulose (another name for fructose), dextrose, maltose, lactose, dextrin, invert sugar, mammitol, sorbitol and xylitol are all different forms of sugar.

Sugar has about 20 calories per teaspoon, and adds texture and flavor to foods. Eliminate sugar from a recipe and you’ll change the product’s identifying characteristics. Sugar is not a “bad food,” and “going off” sugar doesn’t mean you’ll lose weight automatically. But, controlling the amount of sugar you eat means making healthy choices, and including sugar occasionally. After all, put sugar on a baby’s tongue and you’ll get a smile. Don’t fight it… just tame it!

Does Sugar-Free Mean Calorie-Free?

Sugarless products are not necessarily calorie-free, and may contain any of the other sweeteners named above. Similarly, a product labeled fat-free doesn’t mean that it’s calorie-free. On the contrary, there are often just as many calories in fat-free products as the original product. Manufacturers add extra sugar to the recipe to make up for texture lost from taking out the fat.

If you think that “sweetened with fruit juice,” means you’re getting a more nutritious product, think again. Fruit juice contains a similar amount of calories as soda; fructose (fruit sugar) is just sugar. Fruit juice does contain some vitamins and minerals, and therefore is a better nutritional value than soda, but drinking juice is a very quick way of getting excess calories. Instead, enjoy a piece of fruit. How many squeezed whole oranges make a 6-ounce glass of orange juice? Most wouldn’t eat the minimum three or four at once. Whole fruit contains fiber, which fills you up, not out.

Five Ways to Reduce the Amount of Sugar in Your Diet

1. Read the Nutrition Facts label. Four grams equals one teaspoon of sugar; let the amount of total sugar dictate your choice. If your favorite cereal has more than eight grams of added sugar per serving, it’s as if you’re sprinkling with more than two teaspoons! Take control, and control your added sugar.

2. Remember, fat-free or sugar-free products are not calorie-free. Read the label for the nutrition facts, calories per serving and grams of sugar per serving.

3. Knowledge is power! Know all the different names for sugar. If sugar (in any of its guises) is the first or second ingredient, choose another product. You don’t want a product that’s mostly sugar, unless you’re choosing candy! Even cookies can be healthier when you choose varieties that contain whole grain flour as the first ingredient. Try graham crackers or oatmeal cookies for a treat.

4. Avoid soda, bottled fruit drinks and sweetened teas. You’re essentially drinking sugar in water. Sparkling water with fresh lemon or lime is refreshing; herbal teas sweetened with a teaspoon of clover honey are delicious for a treat.

5. The Food & Drug Administration approves artificial sweeteners. Splenda, or sucralose, made from sugar, is used in cooking and baking, and is 600 times sweeter than sugar. Also approved and in use for years are aspartame and saccharine.

Sugar is not a “bad food," but you can choose to control the amount you eat! Buy unsweetened cereals, make your own iced tea and add as much sugar as you like. It's your choice! You’ll still wind up adding less than the manufactured product.

Did You Know?

There are many consequences to obesity. Everyone knows about the increased risk for heart disease, hypertension and type 2 diabetes. Some know that gall bladder disease is more common in obese and overweight people. However, do you know that sleep apnea and obesity are directly related? Research shows that being overweight contributes to this dangerous disorder, where the sufferer actually stops breathing in their sleep. Other common factors include smoking and alcohol... achieving a healthy weight can often help eliminate the problem.