The American Heart Association has proposed specific guidelines for sugar consumption. Most women should consume no more than 25 grams (about 6 teaspoons) of added sugar a day; most men no more than 37.5 grams (about 9 teaspoons) a day. This translates to no more than 100 calories of added sugar for women and no more than 150 calories for men.
Think about this. That is precious little sugar and it is so easy to exceed these limits. In fact most Americans do exceed them, frequently by a lot. For example a 16 ounce bottle of soda has about 44 grams (11 teaspoons) of added sugar. How many sodas do you drink a day? Even foods like yogurt and baked beans may be loaded with extra sugar, beyond the sugar naturally in them.
If you are serious about reducing your sugar intake you need to act like a detective and examine the labels on the foods that you eat. Here are a some examples of added sugar in beverages and foods.
Beverages (8 oz) Added Sugar (G)
Tea, instant, sugar sweetened 21
Cranberry juice cocktail 20
Soy milk, chocolate 10
Candies, caramel, 2.5 oz package 36
Milk chocolate candy bar 19
Vanilla pudding 4 oz 19
Canned baked beans 1 cup 15
Glazed doughnut 1.4 oz 14
If it feels to you as though you are in sugar trouble, you are not alone. Most of us are. If you are really serious about wanting to improve your health, lose weight or just plain feel better you must pay attention to the sugar trail, and greatly reduce the amount of added sugar that you consume.It will not be easy to do this since most of us are addicted to the sugar high. In the next blog we will discuss common sense actions that will give you a jump start toward defeating the sugar siren.