Added Sugars

The 2015 Dietary Guidelines included for the first time a recommendation for added sugar.  Added sugar specifically refers to sugars and syrups added to foods during processing*.  The Guidelines recommend that no more than 10% of your daily calories should come from added sugar.  This translates to 12 teaspoons of sugar or 50 grams daily.  Keep in mind, a 12 ounce can of regular soda contains 40 grams of added sugar.

So, what does this mean for your diet?

  • Choose water, milk or calorie-free beverages instead of sugary sodas, sport drinks and blended coffees.
  • Select breakfast cereal carefully. Even ones that say “healthy” can contain added sugar.
  • Read food labels. Added sugar goes by lots of different names with the most common being: cane juice and syrup, corn sweeteners, high fructose corn syrup, fruit juice concentrate and nectars, honey, malt syrup, molasses, brown sugar and agave.
  • Keep your diet rich in fruits, vegetables and dairy. They contain natural sugars, not added sugar.

By 2018, all food manufacturers are required to use new food labels (see picture below) which include a line for added sugars.

Current Label                   New Label

*Source: Mayo Clinic

Leave a Reply