Sugar Information: Levels, Guidelines, and Media Resources
In a bid to promote a healthier lifestyle, the American Heart Association (AHA) recommends that adult women consume no more than 6 teaspoons (about 25 grams) and adult men no more than 9 teaspoons (about 38 grams) of added sugar per day [1][2][4]. This limit is stricter than the general dietary guideline of keeping added sugars to less than 10% of total daily calorie intake due to the health risks associated with excessive sugar consumption.
However, a recent study revealed that the average American's consumption of added sugars greatly exceeds these limits, often by two to six times [3][4]. Breakfast cereals, a staple in many households, are among the most commonly consumed foods with high levels of added sugar.
For instance, a serving of Corn Chex contains 2.25 teaspoons of sugar, while Rice Chex has 1.62 teaspoons. However, some popular cereals have significantly higher sugar content. Froot Loops, for example, has 8.46 teaspoons of sugar per serving, and Frosted Flakes has a staggering 7.12 teaspoons [6].
Cereals marketed towards children often contain even more sugar. According to Marlene Schwartz, deputy director of the Rudd Center, these cereals have 56 percent more sugar, half as much fiber, and 50 percent more sodium than those marketed to adults [9]. Lucky Charms, Golden Grahams, Reese's Puffs, and Cookie Crisp all contain over 6 teaspoons of sugar per serving [7].
The World Health Organization (WHO) recommends that adults and children reduce their intake of added sugars to less than 10 percent of their total energy intake [8]. Consuming too much sugar increases the risk of heart disease, diabetes, and obesity [5]. A recent study found that eating more sugar and consuming artificially sweetened soda is associated with obesity [6].
The U.S. Centers for Disease Control and Prevention report that an excessively high proportion of the population is consuming too many calories from added sugars [3]. In response, it will soon be required that food labels show added sugar, making it easier to calculate the quantity of harmful sugar in the diet.
Some food companies have already adopted the front-of-pack labeling that highlights added sugar. The term "free sugars" refers to any glucose, fructose, and sucrose added to foods and drinks, as well as the sugars that occur naturally in syrups, honey, and fruit juice [8].
It's important to note that the three main types of sugar are sucrose, lactose, and fructose. A single teaspoon of sugar is around 4 g. A report revealed that 67 percent of adults' total intake of calories comes from risky sources, such as sugar and high fructose corn syrup [3].
In conclusion, the AHA's recommendations aim to reduce risks related to heart disease, obesity, diabetes, and other chronic conditions linked to high sugar intake [1][5]. By being aware of the sugar content in our food, particularly breakfast cereals, we can make informed choices to maintain a healthier lifestyle.
References: [1] American Heart Association (AHA). (2019). Added Sugars. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars [2] American Heart Association (AHA). (2015). Added Sugars in the Diet. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars-in-the-diet [3] Centers for Disease Control and Prevention (CDC). (2020). Added Sugars. Retrieved from https://www.cdc.gov/nutrition/datasource/ssys/food-sources-of-sugars-2015-2016.pdf [4] Dietary Guidelines for Americans 2020-2025. (2021). Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-02/Dietary_Guidelines_for_Americans_2020-2025.pdf [5] Malhotra, A. (2017). Dietary Advice on Added Sugar is a Risk Factor for Obesity and Diet-Related Disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5576706/ [6] Schwartz, M. (2019). Sugar in Kids' Cereals. Retrieved from https://www.npr.org/sections/thesalt/2019/01/23/688451759/sugar-in-kids-cereals [7] Sugar Content in Breakfast Cereals. (2021). Retrieved from https://www.healthline.com/nutrition/sugar-in-breakfast-cereals [8] World Health Organization (WHO). (2015). Sugars Intake for Adults and Children. Retrieved from https://www.who.int/nutrition/publications/guidelines/sugars-intake-for-adults-and-children/en/ [9] Zeratsky, K. (2019). How much sugar is in your breakfast cereal? Retrieved from https://www.mayoclinichealthyliving.org/expert-answers/nutrition/question/how-much-sugar-is-in-your-breakfast-cereal/00080015
- The American Heart Association (AHA) advises adult women and men to consume no more than 6 and 9 teaspoons of added sugar daily respectively, due to the associated health risks.
- However, many Americans consume significantly more added sugars than recommended, often in excessive amounts.
- Breakfast cereals, such as Corn Chex, Rice Chex, Froot Loops, Frosted Flakes, Lucky Charms, Golden Grahams, Reese's Puffs, and Cookie Crisp, are among the foods with high levels of added sugar.
- Consuming too much sugar can increase the risk of heart disease, diabetes, obesity, and other chronic conditions.
- The World Health Organization (WHO) urges adults and children to reduce their intake of added sugars to less than 10 percent of their total energy intake.
- Being mindful of sugar content in food, particularly breakfast cereals, can help individuals make informed choices for maintaining a healthy lifestyle.
- A healthy diet, coupled with fitness and exercise, nutrition, and a proactive approach to weight management, forms an integral part of overall health and wellness, along with managing lifestyle factors for chronic diseases like type-2 diabetes.
