Added SugarsWhat are added sugars?

Added sugars are sugars and syrups added to foods during processing, preparation, or at the table (ex. sugar in coffee)

They do not naturally occur in the food Common sources of added sugars in the diet are soft drinks, sugar-

sweetened beverages, candy, baked goods, and sugary cereals.

Why should added sugars be limited? Eating a large amount of added sugars has been shown to be a

contributor to developing many health conditions such as obesity, high blood pressure, uncontrolled diabetes, tooth decay, high blood triglyceride levels, heart disease, and strokes

Consuming a lot of added sugars makes it difficult to maintain a healthy weight and may lead to weight gain

How much added sugar is too much? According to the American Heart Association, women should

consume no more than 100 calories (six teaspoons) per day while men should consume no more than 150 calories (nine teaspoons) of added sugars per day

Amounts of added sugars in common foods are:o 12 oz can regular pop: 8 tsp of sugar (130 calories)o 3 small chocolate chip cookies: Approximately 3 tsp of sugar (45

calories)

How to know if there is added sugar in a food? If a food item has added sugar in it, it will have ingredients like sugar,

sucrose, syrup, brown sugar, fructose, corn syrup, malt syrup, evaporated cane juice, fruit juice concentrates, glucose, dextrose, and maltose in the ingredient list

Ingredients are listed in order of quantity. The closer to the beginning of the list a food is, the more of that ingredient the food will contain.

Tips to Lower Added Sugars

Drink water instead of sugary sodas or sports drinks

Try a lemon or orange slice in your drinking water for a natural flavoring

Have fruit for dessert instead of ice cream, cookies, or cakes

When having coffee, try drinking it black or with low fat milk or cinnamon instead of adding a sweetener

When drinking fruit juice, look for a label that says 100% juice

Opt for vegetables, fruit, whole grains, and low-fat dairy products (low sugar yogurt and low fat cheeses) for snacks instead of candy or cookies

Skip sugary and frosted breakfast cereals and have oatmeal, whole grain cereals or toast, fruit, or eggs instead at breakfast time

Use condiments, syrups, and jams sparingly since these have added sugars in them

Try to eat more whole foods such as vegetables, fruits, and whole grains instead of processed foods since this can lower added sugars in the diet naturally