RD, LDN, CBS
Certified in Maternal and Infant Nutrition from Cornell, Angela’s mission is to help people reach their wellness goals. She also helps run a program that teaches pregnant women about how a healthy lifestyle optimizes prenatal and postnatal care.
Added sugar is everywhere – from the more obvious like desserts and sodas to the sneakier such as pasta sauces, breads, and salad dressings – and the health consequences of consuming too much are concerning. The average American consumes 22 teaspoons of added sugar (or 350 calories) a day, which over a year can mean a 36 pound weight gain.
In order to get a grip on our sugar intake, it’s important to understand the difference between added sugars and naturally occurring sugars. Added sugars are those put in foods during food manufacturing and preparation, even in your own kitchen. Added sugars can be more highly processed (maltose, lactose, evaporated cane juice) or much less processed (100% raw honey or maple syrup), but regardless, they did not exist in the original whole food.
The sugars that are naturally present in a whole food are referred to as ‘naturally occurring’ sugars. These include fructose in fruit, lactose in milk, and glucose found in many carbohydrate foods such as potatoes and other starchy vegetables, fruit, grains, and beans. Wholesome foods with naturally occurring sugars are not only naturally sweet, they are also typically high in fiber and many other healthy nutrients, making their inherent sugars a small part of their nutrient profile.
On the other hand, many foods high in added sugar but low in nutrients are called “empty calories”. Eating these types of foods can cause our blood sugar to spike and leave us feeling hungry. Eating these foods too often may ramp up our overall preference for sweets. Additionally, taking in too many calories from added sugars can displace the nutritive calories that nurture our bodies with the vitamins, minerals, and phytonutrients we need.
The Food and Drug Administration (FDA) recently finalized a new label law which will mandate that the Nutrition Facts Label on packaged foods distinguish between naturally occurring and added sugar sources. Right now, only the total grams of sugar needs to be listed.
In the meantime, read ingredient lists with care and use your judgment. If you see many sources of added sugars, it might be a good idea to choose a different product.
Here are different sugar-related claims you may find on food labels:
The FDA decided to include added sugars on the Nutrition Facts label because research shows that having more than 10% of your calories come from added sugar may make it difficult to meet your nutrient needs within your calorie requirement. While you do not have to calculate the exact amount you are eating, if you try to choose foods without too much added sugar, and indulge in sweets as a minimal part of your diet, then you will likely be close to the goal! Other public health organizations recommend the following:
Don’t forget about healthy taste development!
Your food choices while pregnant and breastfeeding will impact your baby’s healthy eating habits and flavor preferences for years to come. Keep your sugar intake within (or below!) the recommended limits while pregnant and breastfeeding to help with this process. And when you start introducing solid foods to your baby, try to avoid processed foods or adding sugar to the food you make for your little one.
Feed your baby fresh whole foods and get him off to a healthy good start.
Save your added sugar intake for special indulgences
Save your sweets for special occasions and on those occasions, choose the sweets you really enjoy – you’ll value them all the more because of their rarity in your diet and you’ll crave them less for the same reason.
Check the labels of store-bought packaged foods and familiarize yourself with the many terms used for “sugar”
Always read food labels to keep an eye on the sugar content by serving size. Different brands of the same foods may have different sugar levels, so do a comparison to make the best decision for you.
Food labels list their ingredients in descending order, starting with the ingredient with the highest amount. This means you should minimize foods that list sugar (under any name!) near the top of the list of ingredients.
Limit processed foods and sugar-sweetened beverages in your family’s diet
Prepare and pack healthy, whole food snacks for yourself and your children. Try to minimize more highly processed foods and drinks like baked goods (cakes, cookies, pies), flavored dairy products (sweetened yogurts and milks), sweetened cereals, energy or sports drinks, soda and sweetened teas. Instead, pack nuts and/or seeds, nut or seed butters, fruits, veggies, unsweetened low-fat yogurts (add your own fruit!), hard boiled eggs, and 100% whole grain breads and crackers.
When you’re eating out or buying pre-packaged foods, choose items made with primarily whole foods. And note that simpler preparations and shorter ingredients lists tend to be better for your health.
Prepare more food at home
Focus on fresh whole foods like fruits, veggies, legumes, whole grains, meats, chicken, fish and unflavored low-fat dairy. Frozen fruits and veggies are a great choice, too, just make sure the only ingredient is the fruits or veggies themselves.
“The New and Improved Nutritional Facts Label” The United States Food and Drug Administration. Date accessed 19 July 2018.
“Cut Down on Added Sugars” 2015 Dietary guidelines for Americans 2015-2020. Date accessed 19 July 2018.
Nutrition
It’s no surprise that protein is an...
Understand the dangers of foodborne...
Learn the risks of drinking Kombucha...
When to increase your food intake...
Learn the recommended limits for...
Seafood contains necessary nutrients...
Cow’s milk and milk alternatives as...
With appropriate planning, a vegan diet...
Pregnancy and breastfeeding can be...
Which vegetables are considered dark...
Healthy eating improves your health...
The difference between whole grains...