How Much Sugar Is In Your Diet?

How Much Sugar Is In Your Diet?

IMG_0794Americans consume sugar in their diets in two different ways.  There are natural occurring sugars that are found in foods like fruit and milk.  Then there are sugars that are added to foods.  This can be processed foods like desserts, breads, cereals, and juices to name a few. It can also be sugar, honey, or sweeteners that people add into items like coffee or tea.

According to the U.S. Department of Agriculture (USDA) Americans are consuming one hundred and fifty six pounds of sugar per year.  That is the equivalent of 31 five pound bags of sugar per person and comes out to 22 teaspoons of added sugar a day which is an extra 350 calories consumed per day.  Most of this sugar is not sugar that people are adding into their food but sugar that is added in during processing.  For people looking to lose weight or improve their figure, hidden sugars can sabotage both their diet and fitness goals.  The table below gives examples of added sugar in foods and drinks that most people may not be aware they are consuming.

Can of Coca Cola (12 oz.) 39 grams of sugar
Weight Watchers Blueberry Muffin 18 grams of sugar
Yoplait Original 99% fat free yogurt, Lemon Burst 31 grams of sugar
Langer’s Grape Juice (8 oz.) 36 grams of sugar
Motts Apple Sauce (1 serving cup) 23 grams of sugar
Arizona Iced Tea (16 oz.) 48 grams of sugar
Starbucks Vanilla Latte (16 oz.) 35 grams of sugar
Nesquick Fat Free Chocolate Milk (16 oz.) 54 grams of sugar

 

The American Heart Association recommends that no more than 8 percent of our calories should come from sugar.  For men this is about 36 grams of sugar or 9 teaspoons per day and for women this is about 20 grams of sugar or 5 teaspoons per day.  Although a sufficient amount of sugar is necessary to ensure that our bodies function properly, the typical American consumes way too many grams of sugar per day.  If you are looking to lose weight and improve your figure start adding more foods with natural sugars to your diet like fruits and vegetables, cut back on the amount of sugar you add into your food or consider using an artificial sweetener, buy sugar free or low calorie beverages and try enhancing food with spices instead of sugar.  For more information about nutrition, working out, or personal training, contact us.

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