in plain sight
Sugar can be hiding right before your eyes
The health care 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 percent of U.S. adults drink one sugary beverage per day, and nearly 63 percent 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.
Sugar occurs naturally in various foods, but added sugar, sometimes referred 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 advisers state that only 5 percent 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 sugar.
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
• Barbecue sauce: Grilling time means foods laden with flavorful barbecue sauce. Many barbecue sauces contain up to 13 grams of sugar per 2 tablespoons.
• Fruit-flavored 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.
“Homemade vinaigrette dressings are a great alternative to store-bought salad dressings,” said Janae Pyle, dietetic intern at Unity Health Dietetic Services in Searcy. A basic vinaigrette dressing recipe calls for one-part vinegar to three parts oil, plus salt and pepper to taste. On top of that, you can add anything from fresh herbs to grated cheese to minced garlic to boost the flavor while limiting your sugar intake.”
• 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 that energy drinks provide is largely fueled by sugar and caffeine. Some of these drinks can have a whopping 83 grams of sugar.
“Staying hydrated is very important in maintaining energy throughout the afternoon,” Pyle said. “Keep a water bottle with you as a reminder to stay hydrated, and try to get at least 64 ounces of water each day. If you feel like you need a bit of caffeine to make it through the day, green tea can provide energy without the added sugar of energy drinks or soda.”
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. Dr. Pamela Peeke, author of The Hunger Fix, said refined sugar can also 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.
“Sugar can be found in a variety of forms in the ingredients list, including sucrose, dextrose, fructose, glucose, invert sugar, malt syrup, maltodextrin, evaporated cane juice, cane crystals, corn syrup and corn-syrup solids, to name a few,” Pyle said.
She said sugary drinks are one of the easiest ways to consume excess sugar. She suggests asking for reduced syrup when buying a latte, choosing carbonated water with natural flavors and no added sugar, and reducing the amount of sugar in homemade sweet tea.
“As with any dietary change, it’ll take time to adjust to choosing low-sugar beverages, but this change will be worth it in the long run,” she said.