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Sugar Shakeup

Chart detailing how much sugar is contained in various products.
Sugar breaks down to glucose and is your body’s main source of energy. However, consuming too much sugar is associated with health complications such as weight gain, heart disease, and diabetes.

Sugar occurs naturally in foods such as fruits, dairy products, grains, and starchy vegetables. It is also frequently added to snack foods and processed foods such cookies, crackers, cakes, fruit drinks, soft drinks, dairy desserts, cereals, granola bars, etc.

Added sugar found in these items is often consumed in excess in the American diet. What many do not know is that the recommended daily added sugar consumption is 9 teaspoons for men and 6 teaspoons for women.  This means that just one 12 ounce soda which contains 11 teaspoons of sugar is well over the daily recommendation.

To decrease your added sugar intake, be sure to read nutrition labels and ingredient lists and consider eating more whole, unprocessed foods such as those found on the perimeter of the grocery store (fresh or frozen fruits and vegetables, fresh cuts of meats, poultry, and fish, dairy, eggs, and whole grains).

Limit items containing any of the below ingredients/added sugars:

  • Anhydrous dextrose
  • Brown sugar
  • Confectioner’s powdered sugar
  • Corn syrup
  • Corn syrup solids
  • Dextrose
  • Fructose
  • High-fructose corn syrup
  • Honey
  • Invert Syrup
  • Lactose
  • Malt Syrup
  • Maltose
  • Maple Syrup
  • Molasses
  • Pancake syrup
  • Raw sugar
  • Sucrose
  • Sugar
  • White granulated sugar

Reference: www.choosemyplate.gov