Many consumers feel a sense of pride in choosing "all natural" granola over glazed pastries and low-fat yogurts "made with real fruit," as well as opting for "organic" plant-based milks and bottled "superfood" smoothies. However, buyers should be cautious, as these healthy grocery buzzwords often mask an unhealthy amount of sugar.
Added sugars are deceptive and can be difficult to identify quickly. Companies frequently utilize clever marketing strategies to divert consumers' attention. Nicole Avena, a professor of neuroscience and psychiatry at Mount Sinai Medical School and Princeton University, highlights that while some health-centric brands are becoming aware of the dangers posed by added sugars, larger corporations tend not to prioritize consumer health.
Excess sugar intake is linked to numerous health issues, including heart disease, obesity, and diabetes. According to research, the average American consumes about 17 grams of added sugar daily, translating to an annual intake of approximately 57 pounds (26 kilograms). A significant portion of this sugar is found in beverages, but it is also stealthily included in many foods like cereal, salsa, prepared sandwiches, dairy products, bottled sauces, and baked goods, including various brands of whole-grain bread.
To manage sugar intake effectively, consumers should start by examining nutrition labels. As of 2021, food manufacturers are required to list added sugars separately from total sugar content. Yet, Avena points out that this initiative has backfired. While companies have reduced the use of common sweeteners like refined beet sugar and high-fructose corn syrup, they have introduced alternatives such as monk fruit and sugar alcohol erythritol, which are not classified as "added sugars" under FDA regulations. As a result, Avena notes, many foods are now sweeter than they were in 2020.
The current recommendation from the FDA suggests that added sugars should account for no more than 10% of daily calorie intake. For someone consuming 2,000 calories a day, this amounts to about 50 grams, which is roughly equivalent to the sugar content of a typical can of soda. However, dietitian Collin Popp argues that this recommendation is too lenient, suggesting it should be reduced to less than 5%, especially for individuals with diabetes or prediabetes.
Being mindful of food choices is crucial. Even products marketed as healthy or labeled organic may contain surprising amounts of added sugars. For instance, a Chobani black cherry yogurt contains zero grams of fat but has 9 grams of added sugar, equivalent to over 2 teaspoons, while Silk brand almond milk has 7 grams per cup. Popp advises consumers to take control of their sugar consumption by opting for plain yogurt and adding natural sweeteners like honey or berries, or by requesting to use their own oat milk in coffee.
Although artificial sweeteners such as stevia and sugar alcohols may lower calorie content, Avena cautions that they might not be beneficial, as they can lead to overeating. Research indicates that it is sweet flavors that stimulate the brain's reward center, rather than the sugar itself. Nonetheless, sugar alternatives like allulose could be viable options for people with Type 1 diabetes since they do not influence blood sugar levels.
In conclusion, it is essential to minimize reliance on the overall sweetness of foods to enhance health. Avena warns consumers against letting food companies dictate their sugar intake, emphasizing the importance of being informed and proactive in making healthier food choices.
Albert Stumm writes about food, travel, and wellness.
