Sugar is kind of becoming the new buzz word in the nutrition community. Have you noticed? Where people used to cut calories, now they are trying to limit their added sugar intake–and according to an article I just read, with good reason. Sugar contributes significantly to “heart disease, Type 2 diabetes and liver disease.” It offers basically nothing nutritionally, and takes the place in our stomachs of other things that we might otherwise eat–cupcake, broccoli, cupcake, broccoli? If taste were the only deciding factor, I think we know what would win…everytime. But, I think, in general, we are all kind of catching on that our sugar intake is out of control, the schools are cracking down on treats and tons of people I know are doing 30 day no-sugar challenges.
The article highlighted a new program called SugarScience. It’s a project aimed at educating people about hidden sugars that sneak into our daily diets without us really getting to enjoy them. They are everywhere–I imagine dressed in tiny ninja suits, just waiting to attack. The biggest culprit of excess sugar intake {no surprise here} are sugary drinks–sodas, energy drinks, sports drinks, etc. Cut those out, and if you are an average American, you will have cut your sugar intake by 1/3. But, sugars are also hiding in foods, particularly processed foods.
So, how do we know HOW much sugar we can safely eat? Now, brace yourself and prepare to have your mind blown: adult males are only supposed to eat 9 teaspoons of added sugar a day, while women are only allowed 6 teaspoons. {BTW, added sugar means sugar not naturally occurring in the food–like fruits have sugars, but they aren’t being included in the added sugar problem.} Guess how many teaspoons the average American consumes a day? 19.5!!!
In one cup of the Cinnamon Chex cereal Monkey Boy had for breakfast {which, in reality, he did not measure out a cup, so it was probably a double serving} there are 8 grams of sugar. For the record, approximately 4 grams equals 1 tsp. So, saying he had two servings, he’s already had 4 tsp of sugar, just for breakfast.
So, here’s the deal: I love cupcakes, pies, pastries. I love them. I wish sugar really could be one of the major food groups–like Buddy the Elf. But, since it’s not, I am going to have to start counting how much excess sugar I eat above my allow 6 tsp. I know it’s over–and I am a little scared to see how over.
So, I say you keep track today and report back in the comments below–no shame, no judgement, it’s just for curiosities sake. {Really, I just want to know there are others out there with my same problems :)}
~Mavis
Lesley says
Carful Mavis! Once we start talking about sugar, we might as well just talk about carbohydrates in general, since the body doesn’t really know the difference (depending on the glycemic load). Meaning, my body treats a starchy white potato the same as it treats Twizzlers … instead fat.
I’m glad the issue is gaining momentum … I have always believed that Big Sugar would follow Big Tobacco. It has to happen, because it is ridiculous that our kids’ generation is the first that is supposed to live SHORTER LIVES than us due to obesity and all the metabolically related problems (sugar!). That is just plain wrong.
On the other hand, it’s a near impossible feat to escape sugar altogether … as you said, it’s in everything. Is it a huge conspiracy by the corporations who produce our food, to get us addicted to it? Because I definitely believe that sugar is addictive. Just ask anyone trying to give it up! It’s both physically and psychologically embedded in us, in anyone who was raised with after-school treats, birthday cake, pie on Sunday, candy at the movies, treats for good behavior, treats for jobs well done, etc. Everyone!
Lesley says
I meant CAREFUL, obviously. 🙂
Martha says
Well, I went sugar free in May this year and let me tell you, it was NOT easy at the time, but now that I’ve detoxed from it, ANY TIME I have ANY little bit of sugar… BAM! Instant headache and running to the bathroom! Now that I know what’s been giving me my headaches, I can easily make the no-sugar choice. It’s not worth it for me because I KNOW what will happen to me if I have it. That being said, the kids begged me to start making Christmas cookies today and silly me ate some! My head is aching, my stomach is revolting and my brain is regretting that choice. Lesson learned again. No sugar for me!! (And Lesley, yes, that means that I’ve also cut out white potatoes, white rice, pasta, flour, honey, maple syrup, even some fruits, etc, because I don’t want to deal with the headaches and weight gain anymore.) Try it, Mavis! Your life will change!
Lesley says
Martha, this is exactly my experience as well. This latest time around I’ve been sugar free since Halloween. Might have to make a s-f pumpkin pie for next week though. 🙂
Marcia@Frugal Healthy Simple says
I gave up sugar (mostly), bread/wheat, fried foods, and alcohol for November. I’d been stalled in my weight loss for a few weeks and it kick-started it again.
I don’t stress too much about a little in my marinara though. I find that even when I eat a very healthy diet, My Fitness Pal tells me I’m “over” on sugar – most of that is from my banana!
I haven’t had pasta or honey or maple syrup either, except maybe a little honey in one cup of tea I had 2 weeks ago.
I haven’t given up potatoes though. But I don’t eat them often and when I do, it’s only 1/2 a cup. That’s an important part of glycemic index also – if you eat foods WITH something out, it changes the glycemic load.
Em says
6g with breakfast, 6g with lunch. Haven’t had dinner yet, but I had a handful of m&ms–approx 20g of sugar based on the amount I had. That puts me above the recommended limit. Oops.
Jill says
I eat almost zero added sugar and processed food. I find it easy to eat well, I’ve just always loved real food. I love to cook and eat what I make. I am a runner and I work hard to maintain that part of my health and eating follows suit. However, I have started eating some sort of treat once a week, you have to live a little. Then it’s really a treat.
Cecily says
Interesting. The article states that eating too much fructose is as bad for the liver and drinking too much alcohol, yet that is the main form of sugar found in fruit. A medium apple has more than 10 grams of sugar and a cup of grapes has over 16 grams. Refined sugar is sucrose. I think the article is slightly misleading. Too much sugar, in any form, is not good for you. That would include naturally occurring sugar in fruit.
Cecily says
*as* drinking too much alcohol.
Carla says
Sucrose consists of one fructose molecule and one glucose molecule, so if you eat 10 grams of sucrose you are eating 5 grams of fructose and 5 grams of glucose. I suggest watching Sugar: The Bitter Truth (http://uctv.tv/shows/Sugar-The-Bitter-Truth-16717).
Mavis Butterfield says
Excellent tip, Carla–I think I will have to add that to my Friday Night at the Movies line-up.
Kimberly says
I put 6tsp of sugar in the coffee I drink every day . . . so I’m definitely going over. I guess I really don’t care though. I’m a vegetarian, don’t drink alcohol or smoke, and exercise regularly. Something is going to kill me eventually, and I’d rather live enjoying the two cups of coffee a day and any pastries/cookies I wish to than obsessing and feeling guilty over everything I consume 🙂
lynne says
Right there with ya’ on the coffee thing. I use my RDA just in my coffee…maybe I should give that up?! NOT! And, I do have treats during the day. I guess it’s a good thing my favorite treat is a Dove Dark Chocolate square. I think just for funs sake, I’m going to keep track of my sugar intake for a day to see how much I actually consume. Not going to count sugar found naturally in foods, i.e., fruits, maple syrup, etc. I admit that I’m a sugar addict. Oh Well… 😉
Ellen in Clackamas says
Several years ago I started doing the South Beach diet and they really wanted you to check what you ate for those hidden sugars.. Ugh…they are in everything!! Some of course I knew I would find (most breakfast cereals) but then the ones I didn’t think about like Ketchup and salad dressing. My kids,who came to visit,could not understand how I could have a refrigerator with no Ketchup in the door!..Told them I had switched to homemade salsa or tomato sauce. I try not to obsess about but but do try to remember mindful eating. But I really need my coffee with Peppermint/White Chocolate creamer!!! (hey its only for the holidays)
Mavis Butterfield says
Ha! I have a friend who does the same thing–no sugar all year long, except for Pumpkin spice seasonal creamer during the holidays. It’s her little indulgence, and she looks forward to it every year.