Sugar can be hiding in plain sight
The healthcare community is increasingly pointing to sugar as one of the biggest contributors to the obesity epidemic that has affected North America. More so than fats, sugar may contribute to a number of conditions that affect overall health. The scary part is that sugar may be lurking in foods that people would not think of as “sugary.”
The average American eats between 150 and 170 pounds of refined sugars per year, according to the United States Department of Agriculture.
Approximately 50 per cent of U.S. adults drink one sugary beverage per day, and nearly 63 per cent of children between the ages 2 and 19 consume at least one sugar-sweetened beverage per day according to a study from the U.S. Centers for Disease Control and Prevention. Data from Statistics Canada states that Canadians consume roughly 110 grams of sugar each day.
Sugar occurs naturally in various foods, but added sugar, sometimes refered to as “refined sugar,” is turning up in many places, increasing the average person’s sugar intake as a result.
The World Health Organization’s official nutrition advisors state that only 5 per cent of one’s daily calorie intake should consist of sugars. This equates to approximately 30 grams per day. Children should have less — no more than 19 to 24 grams per day, depending on their ages. However, each day people are consuming more and more.
For those who think avoiding a slice of cake or skipping soft drinks is enough, consider these somewhat hidden sources of sugar, according to the health experts at Prevention.
• Barbecue sauce: Grilling time means foods laden with flavourful barbecue sauce. Many barbecue sauces contain up to 13 grams of sugar per two tablespoons.
• Fruit-flavoured yogurt: Eating yogurt can be a healthy part of a diet, but not when it is full of sugar. One container of fruit yogurt may contain up to 19 grams of sugar.
• Granola bars: These convenient snacks can pack a sugary punch. One bar can boast 12 grams of sugar.
• Salad dressing: Dousing healthy salads with dressing may increase caloric intake and sugar consumption. French, Russian and Thousand Island dressings, for example, often have high amounts of sugar per serving size — some as many as 9 to 10 grams per serving.
• Frozen foods: In addition to high levels of sodium (used as a preservative), frozen entrees may have as many as 30 to 40 grams of added sugar per serving.
• Energy drinks: The pick-me-up energy drinks provide is largely fueled by sugar and caffeine. Some of these drinks can have a whopping 83 grams of sugar.
Reading product labels is the easiest way to see how much sugar is lurking in foods. While not all sugar is bad, and naturally occurring sugar-based carbohydrates can help supply ready energy to active muscles, most sugar is made of empty calories that can pack on the pounds. According to Dr. Pamela Peeke, author of “The Hunger Fix,” refined sugar also can cause cells to age more quickly and lead to excessive inflammation, which increases one’s risk for many diseases. Reducing sugar intake is an important component of a healthy lifestyle.