Do you know how much sugar you’re actually consuming each time you have that frappe, bowl of ice cream, or even that “healthy” bowl of cereal?
Sure, you check the labels… the 12 oz can of lemonade says 40 grams of sugar. Okay, what does that even mean? Is that acceptable? How much is a gram of sugar anyway? How much is too much?
An important thing to know is that 4 grams of sugar is equal to about 1 teaspoon of sugar (or 1 sugar cube).
So, that can of lemonade with 40 grams of sugar, contains 10 teaspoons of sugar. That’s A LOT of sugar!
How much sugar is too much?
The American Heart Association has the following recommendations for daily sugar consumption:
Women should consume no more than 25 grams of sugar, or 6 teaspoons, PER DAY.
Men should consume no more than 36 grams of sugar, or 9 teaspoons, PER DAY.
Considering that a typical 12oz can of soda has 39 grams of sugar, it’s extremely easy to go over those recommendations.
According to the American Heart Association, the average American actually consumes 77 grams of sugar per day – that’s more then three times the recommended amount for women! For kids, it’s even worse…. the average American kid consumes a whopping 81 grams of sugar per day!!
How much are you consuming?
The main sources of added sugars in the American diet are soft drinks, fruit drinks, flavored yogurts, cereal, cookies, cake, candy, and most processed foods. It’s also hidden in things like ketchup, bbq sauce, pasta sauce, soups, bread, etc.
Here are some examples to help break it down:
A candy bar with 24g of sugar is equal to 6 teaspoons of sugar.
An energy drink with 27g of sugar is equal to 7 teaspoons of sugar.
One pint of ice cream with 84g of sugar is equal to 21 teaspoons of sugar.
A liter of soda with 124g of sugar is equal to 31 teaspoons of sugar.
2 pancakes with 1/4 cup syrup is equal to 9 teaspoons of sugar.
An 8oz glass of orange juice with 22g of sugar is equal to 5½ teaspoons of sugar.
A cookie with 18g of sugar is equal to 4½ teaspoons of sugar.
The effects of too much sugar on the body
Consuming too much sugar definitely takes a toll on the body, and can significantly contribute to disease. Aside from causing weight gain, high sugar consumption over time can contribute to high blood pressure, chronic inflammation, fatty liver disease, diabetes, and heart disease.
Diets high in sugar are also linked to acne, drained energy, higher risk of depression, increased risk of cancer, accelerated skin aging, accelerated cognitive decline, and of course, tooth decay.
Tips for lowering sugar consumption
Interested in lowering your sugar consumption? Here are a few tips that may help:
Cut back on the sugary drinks. Drink water, and if water isn’t your thing, try adding a squeeze of lemon, or infuse sparkling water with fruit slices.
Read the labels. Keep in mind that 4 grams of sugar is equivalent to a teaspoon of sugar, or a sugar cube.
Avoid or cut back on sugary sauces. Things like ketchup, bbq sauce, and even marinara often have lots of hidden sugar.
Avoid sugary breakfast foods. Cereal is delicious, but it’s one of the foods highest in added sugar! Choose low sugar breakfast options, like egg with toast, oatmeal/overnight oats, or a green smoothie. Check out a favorite superfood green smoothie.
Deconstruct your cravings. Before you go for that sugar-filled muffin, drink a glass of water and wait a few minutes. You may find that you were just thirsty, and the muffin can wait.
One thing that I don’t recommend when trying to lower sugar consumption is switching to artificial sweeteners. I am not a fan of those… at all. I definitely don’t recommend diet soda or diet drinks of any kind. Artificial sweeteners (like aspartame) are just that…. artificial. They are made up of chemicals.
Sources:
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
https://www.healthline.com/nutrition/too-much-sugar#section11