Sugar

“. . . Ohhhh, honey honey, . . . you are my candy giiirrrrrrl . . . and you got me wanting youuuuuuuu.”

Ah, yes. The famous song by The Archies. Little did we know how true those words really were. Literally. It’s sugar. It’s so fantastically sweet. It makes us feel so good. And it makes us beg for more. Every time.

Someone asked me recently about how much sugar we’re supposed to have in a day. As in, the sugar we add to things. The problem is that it’s not just limited to what we put in our coffee or tea. What we really need to be aware (and wary) of are added sugars. These are the sugars that are added to processed foods and they’re everywhere. Not just as ‘sugar’ either. Not just in pastries, cookies, cakes, etc., but also in savory dishes too. So what do we do? How do we find them?

To answer my friend’s question, the general guideline for added sugars per day is this:

That’s not a lot. And it adds up quickly if you’re not paying attention.

So where can we find how much is in any given food or drink? The nutrition label. The FDA requires manufacturers to include added sugars to the label. It’s usually right under or after the listing for ‘total sugars’.

For example, a 1.25L bottle of a certain yummy cherry soft drink contains 42g of total sugars per 12oz serving. Just below it are the words ‘Incl. 42g added sugars’. (Eek!) Not only have ALL of the sugars been added but that’s 7 times what a woman should have in a day! Then we look at how many servings the bottle contains and it tells us 3.5 servings. Huh. Well, what if someone drank the whole thing? It’s sweet and tasty and I wasn’t paying attention to how many times I filled my glass (or took swigs from the bottle). What then? Well, my friend, I have just consumed 147g of sugar. That’s about 24 days’ worth of sugar. See ya when I come out of my sugar coma . . .

Here’s another example: that zingy barbecue sauce we love to pour over the grilled chicken or ribs? It varies, of course, but one I saw has 15g of total sugars – 14 of which were added. All in just 2 tablespoons. Or how about that ketchup I just dunked my fry into? Chances are there’s more sugar in there than I realized.

I’m not trying to scare anyone away from enjoying their favorite foods and beverages. I’m sharing this information so that we can become more aware of what we’re putting in our bodies. And one of the easiest, yet most important, things that we can do for our health is to read the labels. That’s Step 1. Step 2 is choosing better alternatives. Try looking for things that have no added sugars. Many brands offer it and proudly slap it on the front label. I, for example, love cereal. I grew up on it. When I was a young adult (and didn’t feel like cooking) I would eat it for dinner. When I discovered how much sugar is in cereal I stopped eating it for a long time. But I missed it, so I looked for something healthier. I found Grape Nuts. 0g sugars. 0g added sugars. 6g protein. 7g fiber. Pair it with Greek yogurt and berries and you’ve got yourself a delicious meal!

And now I’ve made myself hungry. I must go. But fear not, friends! I’ll be back soon with another article about hidden sugars and how to find them! Until then, I hope you have a wonderful day!

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.