Everyone knows that most of us eat much too much sugar, but how much is too much?
Federal dietary guidelines for a 2,000-calorie-per-day diet recommend a maximum of 32g of sugar, or about eight teaspoons. Given that a single 12-ounce can of Coke contains approximately 40g of sugar, it's not surprising that we overload so easily on the sweet stuff, which is considered by dietary experts to be responsible for the epidemics of obesity, diabetes and heart disease.
Along with the physical rush of temporary energy, sugar has an emotional effect on people as well. After a person consumes sugar, endorphins and dopamine are released in the brain. Along with a brief burst of energy, we feel some degree of euphoria, at least initially. Although it has been debated for years, new research seems to indicate that sugar may be addictive, just like a drug.
There are many obvious places where we can find sugar in our diets, such as that can of Coke or the many desserts, pastries or other sweets we consume. But there are also plenty of hidden sugars out there we need to avoid as well.
For starters, going all-natural does you no favors when it comes to avoiding sugar. Grabbing a bottle of juice, even “pure” juice, such as Apple & Eve’s Naturally Cranberry 100% Juice means getting as many as 45g of sugar in that same 12 ounces as the Coke. There certainly are benefits in the cranberry juice not found in soda, such as Vitamin C and Calcium, but the amount of sugar is too much for one beverage.
Sugar hides in great quantities in foods that sound healthy, such as many processed fruits. Often packed with “light syrup,” some canned fruits may contain as much as four-and-a-half teaspoons of sugar. Other “healthy” foods with an excess of sugar include most granola cereals, flavored instant oatmeal and energy bars.
Some more surprising places to find added sugar include ketchup, tomato-based pasta sauces and even “light” salad dressings. And if you start out the day with a fancy drink from your favorite coffee shop, look out! A Grande Starbucks Caffè Mocha has 33g of sugar. But that’s nothing compared to their Strawberries & Crème Frappucino, which contains a whopping 83g of sugar – more than 20 teaspoons!
Fortunately, there are some simple ways to avoid giving in to your sugar cravings. Eat fresh fruit or a dried fruit, such as raisins. Substitute a sugarless drink for a soda, such as unsweetened iced tea or water. Just don’t throw a couple of spoonfuls of sugar into that tea. Avoid coffee drinks with that big dollop of whipped cream on top – it’s just loaded with sugar and fat! And you can always use less sugar in recipes or a sugar substitute suitable for baking.
