December Healthy People Objectives external icon. To receive email updates about this topic, enter your email address. Email Address. What's this? Historically speaking, most food labels showed just the sugar content per serving, lumping all sources of sugar into one category, but the FDA recently changed their food-labeling guidelines to better highlight added sugars.
So with that being said Tomato sauces? Fruit juices? The birthday cake you fantasize about all year long, for example, might be well worth using all of your sugar allowances for the day, but drinking a soda with half your daily allotment of added sugar may be harder to justify. So, with these non-negotiables, try your best to practice moderation.
Rather than eating an entire bar of chocolate every day, opt for just a square or two. Focusing on whole foods will make a big difference in your ability to limit added sugar. The more sugar you consume, the more resistant you become to the sweetness of that food, Stark explains. So there's a chance that chocolate bar won't taste as good to a person who consumes lots of sugar as it does to someone who has sugar only moderately.
If you focus more on getting your sugar from whole foods, you can almost train your body to better appreciate the sweetened profile of a dish or treat. So basically, you can trick your body into fulfilling its sugar cravings with less. The good news is that counting added sugar in grams is getting easier, thanks to changes in food label requirements.
Many products already include an indented line for added sugars under the total sugar amount. And by , companies with less revenue will be required to follow suit. DiNicolantonio JJ, et al. Added sugars drive nutrient and energy deficit in obesity: A new paradigm. DOI: And carbs convert to sugar, or glucose, in the bloodstream. Piling on the added sugar can lead to insulin resistance, and that can drive a whole host of problems like diabetes and coronary heart disease.
Added sugars drive coronary heart disease via insulin resistance and hyperinsulinaemia: A new paradigm. Plus, just like booze, added sugar takes its toll on your liver. Jensen T, et al. Fructose and sugar: A major mediator of non-alcoholic fatty liver disease.
Products made with honey, maple syrup, coconut sugar or turbinado sugar, high fructose corn syrup, corn syrup, and dextrose, for example, are perceived as healthier choices. Too much sugar is too much, no matter the source. It all comes down to how fast the sugars get absorbed.
For example, your body spends more time digesting an apple because of the fiber content, so the natural sugar absorbs more slowly.
On the flip side, the added sugar in soda arrives all at once in your system like a sugar bomb. All that extra sugar gets converted to calories much more quickly. Not so good for your system! The good news is that the added-sugar message is breaking through, and many American adults crave a change.
In fact, research suggests that 77 percent of Americans are striving for less sugar in their diets.
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