Eating Too Much Sugar? It's Time to Tame Your Sweet Tooth
Learn what your daily sugar consumption should be, and get tips on cutting back.
Did you know that the average American consumes 22.2 teaspoons of sugar each day? That’s 335 calories with zero nutritional value!
So it’s no surprise that the American Heart Association (AHA) has issued new guidelines urging Americans to limit their intake of added sugars — sugars or syrups added to foods during processing or preparation, or at the table.
Women need less sugar than men
Women should limit their daily consumption of added sugars to about 6 teaspoons (100 calories) a day, and men to about 9 teaspoons (150 calories) a day, according to the AHA. Have just one 12-ounce soft drink (which has 8 teaspoons of sugar), and you’re over the limit if you’re female and nearly over it if you’re male.
Sugar disturbs our metabolism
Why has the AHA issued new guidelines? Because studies show that eating too much sugar has serious health consequences. Your risks for diabetes and heart disease increases with these abnormalities related to sugar consumption:
- obesity
- high blood pressure
- elevated blood triglycerides
- inflammation
What’s more, eating too many calories in the form of added sugar means you’ll consume fewer nutritious foods, which can shortchange your body of essential nutrients.
Good sugars occur naturally
The AHA is quick to point out that not all sugar is “bad.” Foods that contain sugar as well as dietary fiber, protein and other essential nutrients include:
- fresh and dried fruits
- vegetables
- low-fat dairy products
- whole grains
Soft drinks and sweetened beverages are primarily to blame for the bad rap sugar gets. But let’s not forget the sugar found in cereals, snacks, baked goods, ice cream, candy and chocolate — or the sugar we spoon into foods and beverages ourselves!
You can cut back on sugar and enjoy food
Follow these steps to reduce the sugar you and your family consume:
- Zero in on the sources. Look at the 2 teaspoons of sugar in your morning coffee, that sweetened cereal you like, your daily iced tea or soda at work and those cookies in your child’s lunch.
- Consider cutting back on each one. Opt for black coffee, less sugary cereals topped with fresh fruit, and unsweetened iced tea or water; pack seasonal fruit in your kid’s lunch.
- Be a sugar detective at the grocery store. Scan every food label for these “key words” for added sugars: brown rice syrup, brown sugar, cane sugar, crystallized/evaporated cane sugar, confectioner’s sugar, corn syrup, corn sweetener, dextrose, high fructose corn syrup (HFCS), honey, malt and molasses.
- Give yourself an occasional treat. Enjoy a cookie or two — preferably homemade — in moderation. Don’t let sweets take center stage in your diet. Your body will soon learn to crave less sugar — and your health and your waistline will benefit!
Melissa Ohlson, MS, RD, LD, is a registered dietitian in the Department of Preventive Cardiology and Rehabilitation.
Published December 2009
Sign up for Be Well eNews, our free eNewsletter. Stay connected.
Comments
Too much sugar
Submitted by Stephanie (not verified) on Tue, 11/01/2011 - 13:10.
Hello. I've recently started to keep track of my calorie, fat, carb, sugar, and protein consumption, but I'm finding it impossible to stay below 30 grams (6 tsp) of sugar a day. My question is, how do I tell the difference between 'good' and 'bad' sugar when I'm recording stuff like yogurt, granola bars with fruit in them, etc? The package gives the overall sugar content, but is there a way to tell how much of that I should apply to my 30 grams a day and what I can ignore because it's a 'good' source of sugar? Thanks for your help.
Interesting information re:
Submitted by Anonymous (not verified) on Mon, 10/04/2010 - 11:37.
Interesting information re: sugar substitutes,especially noted since that's the only option , except juice, for patients to drink at Cleveland Clinic facilities. When patients have an intolerance to juice , a GI disorder , or if a parent doesn't allow their child to have the sugar subs, the option for plain gingerale or Gatorade is not available to them.
Thank you for your comment.
Submitted by Clevelandclinic... on Tue, 10/12/2010 - 15:17.
Thank you for your comment. Cleveland Clinic stopped offering sugared beverages in our cafeterias, vending machines and patient menus in August. Visitors are permitted to bring their own sugared beverages or purchase them from vendors not covered by the policy on Cleveland Clinic's campus. We have a unique perspective on the chronic disease burden. As a healthcare provider, we not only treat disease but also play an important role in educating patients and employees about lifestyle choices. Research has demonstrated that consuming large amounts of simple sugars such as fructose — present in sodas, some juices and candy — can increase individuals’ risk for developing chronic diseases such as obesity, hypertension, and diabetes. — ClevelandClinicHealth.com editors
Agave as a substitute?
Submitted by Susan (not verified) on Mon, 12/14/2009 - 15:04.
Hi, do you have any direction for accessing recipes to use agave nectar as a substitute for sugar? I am not sure if it works in muffins, quick breads, etc due to the "solid vs liquid" ratio. Any help or ideas are welcome!
Susan
I have in fact used agave
Submitted by Clevelandclinic... on Tue, 12/15/2009 - 11:02.
I have in fact used agave myself in recipes — although it's usually been as a substitute for other liquid sweeteners, like in salad dressing, sauces and muffins calling for liquid sweeteners. I have seen information saying that, when replacing granulated sugar or brown sugar with agave, you should use 2/3 cup agave for every 1 cup of sugar required. Adjustments in other liquids in a recipe may be needed, around 1/4 cup less in some cases. — Melissa Ohlson, MS, RD, LD
After reading your article
Submitted by Niki Roberts (not verified) on Wed, 12/09/2009 - 14:12.
After reading your article regarding the danger of eating too much sugar, I noticed you did not mention anything about the new Agave Sweetner that is now available in stores. I have been using it with my coffee every morning. Is Agave Sweetner safe to consume?
Agave nectar is made the
Submitted by Clevelandclinic... on Wed, 12/09/2009 - 18:42.
Agave nectar is made from the agave cactus plant, the same plant from which tequila is made. It is safe to consume. Agave can be found next to honey in the baking aisle at most stores. Agave is touted as having less of a glycemic impact — in other words, it has a lower glycemic index. In theory, it should have less of a blood sugar raising effect than sugar or honey would in the body. Agave nectar is 60 calories per tbsp, and honey is exactly the same — with the same amount of carbs, too. The "selling point" is that it is sweeter than honey or sugar, so less is needed to sweeten foods.
Personally, I use agave in tea, marinades and dressings, and in recipes that call for honey. It works wonderfully! As with everything, though, it does contain calories and is still a sugar, so be cautious when consuming. It's not a miracle food by any means. — Melissa Ohlson, MS, RD, LD
qt alternate sidebar
Sign Up for BeWell eNews
Get free, timely health information from our trusted experts — including lifestyle, nutrition and fitness tips; medical mythbusters; 
and nutritious yet tasty recipes.
We welcome your comments. If you have a personal health question, please use our Ask a Health Question feature or consult your physician.