How Much Sugar is Too Much?

People consume too much sugar. When was the last time you drank that soda or sports drink instead of water? Well, even though people may think of sugar as white crystals used in baking, tea, and lemonade, sugar lurks in unexpected places. Excessive sugar intake can result in excessive calorie intake and weight gain!

How Much Sugar is Too Much Sugar?

Common Sugar Myths

1. Carbohydrates and sugar are different.  

Carbohydrates are both sugars and starches.  When eatng any carbohydrate, our body breaks it down into a sugar called glucose. This is why people with diabetes need to pay aƩenƟon to the to-tal carbohydrate content in food, not just sugar.

2. People with diabetes cannot consume any sugar. 

 Not true, in fact, people with diabetes can eat a limited amount of sugar as long as it replaces  other sources of carbohydrate in meals or snacks.  

3. Brown sugar is better for you than white sugar. 

 Brown sugar and white sugar have about the same amount of carbohydrate and calorie content.

 According the Academy of Nutriton and Dietetics:

Ø 1 tablespoon of packed brown sugar has 52 calories and 13 grams of carbohydrate

Ø 1 tablespoon of white or granulated sugar has 48 calories and 13 grams of carbohydrate

4.  Sugar causes hyperactivity.  

 There is no conclusive evidence that shows sugar causes increased hyperactivity.  

 It is often the event associated with the intake of sugar that increases children’s excitement.

5. Zero sugar/no added sugar must mean there isn’t any sugar in the food.  

 Legally, manufacturers can put “Zero Sugar” or “No Added Sugar” on their products if there is less than 0.5 grams of added sugar per serving.   This does not mean the product is free of carbohydrate or natural sugar.  Look at the serving size and the total carbohydrate to know how much a food contains.   Remember, any carbohydrate from sugar or starch can raise a person’s blood sugar.

6. Honey, cane sugar and agave sugar are natural so they are better for you.  

  Your body does not know whether a sugar is natural or not. It is still sugar and it provides plenty of concentrated carbohydrate and calories. The small amount of nutrients that may be in these sugars are not enough to justify choosing them over other sugars.  

  

Do you know?

Each gram of sugar has 4 empty calories. A teaspoon of sugar has 16 empty calories.

A cup of sugar has 762 empty calories.

Added sugars are those sugars added to a product during processing or preparation. They are not like the naturally occurring sugars in fruits, vegetables , and milk.  Soft drinks, sports drinks and energy drinks are the main sources of added sugars.

Ways to Cut Back on Sugar

1. Drink water instead of sugary drinks.

2. If having juice, drink small amounts of 100% fruit juice.

3. Pick canned fruits packed in juice or water, not syrup.

4. Eat fresh fruit instead of high fat, sugary foods like cookies, cake, and ice cream.

5. If sugar is one of the first ingredients in a food, choose something else.

6. When baking, use 1/4 to 1/3 less sugar than called for in the recipe.

7. Try sugar subsƟtutes.

8. Enhance food with spices such as cinnamon or nutmeg instead of sugar.

9. Fiber is the only carbohydrate that will not increase the blood sugar and is nearly calorie

free. Consume 25-35 grams per day.