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Sugar the Sneaky Ingredient

12/5/2017

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Sugar makes food taste delicious and can make even the worst ingredients taste good.  Food manufacturers know this and since sugar is a cheap ingredient they add it to 74% of packaged foods sold in supermarkets (1).

Many of us think that we don’t eat sugar because we don’t eat cake, candy, ice cream or drink soda.  But sugar is hidden in many non-suspect foods.  Even foods that are promoted as “healthy” or “natural can have a ton of added sugars.  That added sugar adds up.  Today the average American consumes 19.5 teaspoons (82 grams) every day. (2) That translates into about 66 pounds of added sugar consumed each year, per person. (3)

How much should we be eating per day? The World Health Organization's (WHO) recommends that no more than 10% of an adult's calories – and ideally less than 5% – should come from added sugar or from natural sugars in honey, syrups and fruit juice. For a 2,000-calorie diet, 5% would be 25 grams or 6 teaspoons.

A good habit to start is to read the ingredients of any packaged food that you regularly eat. Bread, cereal, yogurt, frozen foods, spaghetti sauce, salad dressing, soup… To help you find all the hidden sugar in your foods, see the list below of names for sugar and artificial sweeteners. 

Avoid or eat less of any foods that have a type of sugar listed in the first five ingredients or any food that has more than 5 grams of sugar per serving. 

Artificial sweeteners should always be avoided. 


Natural or Naturally Derived Sweeteners

Agave nectar
Corn syrup
Grape sugar
Maple syrup
Barley malt
Date sugar/syrup
High-fructose corn syrup
Molasses
Beet sugar
Demerara sugar
Honey
Muscovado
Brown sugar
Dextran
Inverted sugar
Palm sugar
Brown rice syrup
Dextrose
Lactose
Refiner's syrup
Buttered syrup
Diastatic malt
Levulose
Rice syrup
Cane juice
Diastase
Maltol
Saccharose
Cane sugar
Fruit juice/concentrate
Malt syrup
Sorghum syrup
Caramel
Fructose
Maltodextrin
Sucrose
Carob sugar
Fruit juice
Maltose
Tagatose
Coconut palm sugar
Glucose
Mannitol
Treacle
Coconut sugar
Golden sugar/syrup
Mannose
Turbinado sugar

Artificial Sweeteners (brand names in parenthesis)

Acesulfame potassium (sunett, sweet one)
Lactitol
Stevia extracts (truvia, pure via)
Advantame
Malitol
Sucrolose (splenda)
Aspartame (equal, nutrasweet)
Mannitol
Tagatose
Erythritol
Neotame
Trehalose
Hydrogentated starch hydrolysate
Saccharin (sugartwin, sweet'n'low)
Xylitol
Isomalt
Sorbitol
'
(1)Ng, S.W., Slining, M.M., & Popkin, B.M. (2012). Use of caloric and noncaloric sweeteners in US consumer packaged foods, 2005-2009. Journal of the Academy of Nutrition and Dietetics , 112(11), 1828-1834.e1821-1826.

(2) Ervin, R.B., & Ogden, C.L. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2013). NCHS Data Brief, No. 122: Consumption of Added Sugars Among U.S. Adults, 2005–2010. Retrieved from http://www.cdc.gov/nchs/data/databriefs/db122.pdf

(3)]United States Department of Agriculture, Economic Research Service. (2012). USDA Sugar Supply: Tables 51-53: US Consumption of Caloric Sweeteners. Retrieved from http://www.ers.usda.gov/data-products/sugar-and-sweeteners-yearbook-tables.aspx

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    Hello!  I'm Jori Zimmerman, a nutritionist and owner of Nutrition Savvy.  I work with individuals that are looking to make dietary and lifestyle changes that will lead them to living a healthier and higher quality of life. 

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