Sugar is one of the most prominent ingredients in popular foods and beverages that we consume in our daily lives such as cakes, cookies, candies, sodas, and many others.

While sugar can be part of a healthy diet when consumed in moderation, many foods and drinks contain added sugars that are not only unnecessary but can also be harmful to our health when consumed in excess.

When we talk about added sugars, we are referring to the ones that are added to foods and drinks during production or processing, as opposed to the natural sugars found in fruits and milk.

Many added sugars are hidden in the ingredient list and might not be easy to spot. For this reason, it’s important to read the label and be aware of the different names and forms that added sugars can take.

The Dangers of Consuming Too Much Added Sugar

According to the American Heart Association, the average American consumes about 17 teaspoons of added sugar per day, which is much higher than the recommended amount of no more than 6 teaspoons for women and 9 teaspoons for men per day.

This excessive consumption of added sugars has been linked with various health issues such as obesity, type 2 diabetes, high blood pressure, tooth decay, and heart disease.

Consuming too much added sugar can lead to weight gain and obesity, which is a risk factor for many chronic diseases.

When we eat foods and drinks that contain added sugars, we tend to consume more calories without feeling full or satisfied, which can lead to overconsumption and weight gain over time.

Furthermore, a high intake of added sugars can lead to type 2 diabetes, a condition in which the body is not able to use insulin effectively to regulate blood sugar levels.

This can cause high blood sugar levels, which can damage the blood vessels and organs over time and lead to serious complications.

According to a study conducted by the National Health and Nutrition Examination Survey (NHANES), people who consume more than 25% of their daily calories from added sugars have a higher risk of developing type 2 diabetes than those who consume less than 10% of their daily calories from added sugars.

High blood pressure is another health issue that is associated with a high intake of added sugars.

When we consume too much sugar, it can raise our blood pressure levels and put a strain on our heart and blood vessels, which can increase the risk of heart disease and stroke.

Lastly, consuming too much sugar can also lead to tooth decay. When we consume sugary foods and drinks, the bacteria in our mouth feed on the sugar and produce acid that can erode the enamel on our teeth over time and cause cavities.

How to Spot Hidden Sugars in Foods and Beverages

As mentioned earlier, many added sugars are hidden in the ingredient list of foods and beverages and might not be easy to identify. For this reason, it’s important to know the different names and forms that added sugars can take.

Here are some of the most common names that added sugars can be listed under:.

High-fructose corn syrup
Corn syrup
Fructose
Glucose
Dextrose
Sucrose
Agave syrup
Honey
Molasses
Cane sugar
Beet sugar
Brown sugar
Confectioner’s sugar
Maple syrup
Coconut sugar

In addition to these names, added sugars can also come in various forms such as syrups, powders, and molasses. Some examples of foods and beverages that contain added sugars include:.

Sodas and energy drinks
Sweetened teas and coffees
Juices and fruit drinks
Candies and chocolates
Cakes, cookies, and pastries
Breakfast cereals and granola bars
Sauces and dressings

When you are reading the label of a food or beverage, make sure to check the amount of added sugars listed in the Nutrition Facts section.

Keep in mind that the percent daily value (% DV) listed is based on a recommended daily intake of no more than 10% of daily calories from added sugars. If the percent daily value is higher than this, it might be best to choose a different product or limit your intake of that food or beverage.

Healthy Alternatives to Sugary Foods and Beverages

Reducing your intake of added sugars can be challenging, especially if you are used to consuming sugary foods and drinks on a regular basis.

However, there are many healthier alternatives that you can try to satisfy your sweet tooth without the harmful effects of added sugars.

Some examples of healthy alternatives to sugary foods and beverages include:.

Fruits: fruits are naturally sweet and can be a great alternative to sugary snacks and desserts. Try adding some sliced fruit to your cereal or yogurt, or have a piece of fruit as a snack.
Water: instead of reaching for a sugary drink, try drinking water or infused water for a refreshing and hydrating alternative.
Tea: tea can provide a flavor boost without the added sugars. Try sweetening your tea with a small amount of honey or stevia instead.
Dark Chocolate: if you’re craving something sweet, try having a small piece of dark chocolate (at least 70% cacao) instead of a candy bar.
Healthy Snacks: there are many healthy snacks that can provide a satisfying crunch without the added sugars. Some examples include nuts, seeds, and veggies with hummus or guacamole.

By choosing these healthier alternatives, you can still enjoy the flavors and textures that you love while reducing your intake of added sugars and improving your overall health.

Conclusion

Added sugars can be found in many of the foods and drinks that we consume on a daily basis, and they can have harmful effects on our health when consumed in excess.

By being aware of the different names and forms that added sugars can take and checking the labels of the foods and beverages that you consume, you can make more informed choices and reduce your intake of added sugars. Furthermore, by incorporating healthier alternatives to sugary foods and drinks, you can satisfy your sweet tooth without sacrificing your health.