By Schuyler Corrigan

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April 24, 2023

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Reducing or avoiding sugar in your diet is not an easy task. In the US, the majority of processed and packaged food products you find in a grocery store will have added sugars, and it is not always easy to spot. The recommended daily allowance (RDA) for sugar is approximately 25-30 grams or less per day. The American Heart Association predicts that the average person is eating more than triple the RDA of sugar on a daily basis. 

 

This is very easy to do when popular beverages are loaded with added sugars. Things like sports drinks, coffees, sodas, and teas are easy and quick ways to load up on sugar for the day (some coffee drinks from Starbucks or an extra large iced tea can have much more than 25 grams of sugar alone). Then include common food items like pasta sauces, frozen meals, breads, cereals, peanut butters, and fruit jams, any after-meal desserts, or midday granola bars – we can see how fast this adds up!

Why Should You Watch Your Sugar Intake?

Many major health issues including obesity, diabetes, metabolic syndrome, and heart disease have been linked to the consumption of processed foods and the added sugars found within them. Processed sugar causes blood sugar dysregulation, glucose imbalance, and hyperactivity in both youths and adults. Sugar is a highly addictive food, and the food industry knows this. The profit makers of the food industry are rarely on the same team as public health officials and health care practitioners. Because of these misaligned institutional priorities, it’s important to pay close attention to food labels and to make an intentional effort to reduce sugar intake below the recommended daily intake of 30 grams per day. 

 

Read More: A Guide to Food-Based Natural Sugars

How to Spot Hidden Sources of Sugar

Processed sugar has over 50 names that can be used interchangeably and this often leads to confusion or seemingly false information when reading a nutrition label. Here are some steps to take to pay attention to the sugar content of your foods:

• Look at the nutrition label. There is a line that states “sugars” and “added sugars”. This amount is only for the serving size of that product. Look at the serving size (at the top of the nutrition label). If the serving size is 1 cup of cereal, and you eat 2 cups, then you have consumed double the amount of listed sugar. 
• Look at the ingredient list. As a rule of thumb, any ingredient that ends in “ose” is a form of sugar or sugar alcohol. Examples include sucralose, fructose, and sucrose. 
  • Try to avoid any sugars that are artificial or highly processed. Check ingredient labels carefully and note all of the different names under which sugar appears. Stay away from these few examples of artificial and processed sugars: Truvia, Aspartame, Equal, Saccharin, Splenda, Sucralose, Sweet-n-Low, turbinado sugar, maltodextrin, dehydrated cane juice, high fructose corn syrup, and erythritol. 
• If something says “sugar-free” it does not necessarily mean it is free or artificial sweeteners. Again, look at the ingredient list and spot added ingredients such as aspartame, erythritol, or maltodextrin. 

 

Read More: Nutritionist Thoughts on Sugars & Sweeteners

You can replace added sugars with naturally occurring sugars that are minimally processed. Some examples include honey, fruit, maple syrup, molasses, coconut nectar, coconut sugar, dates, and date sugar. If you are making something sweet at home, try using these food-based forms of sugar in lower amounts, as this will gradually shift your taste buds back to tasting the normal sweetness of foods. It will take time to adjust, but over time will be a more sustainable and health-positive option. 

Learn More: How Sugar Affects the Brain

Having a hard time kicking the sugar addiction? Consider scheduling an appointment with Dr. Viktoriya Thompson, ND MSN. Dr. Thompson is a naturopathic doctor with additional training and expertise in nutrition through her Masters in Nutrition. Request an appointment on our website or call our office, (804) 977-2634.