Are You Eating Too Much Sugar?

Dr. Robert Lustig, a professor emeritus of pediatric endocrinology at the University of California, San Francisco, says 74% of items in grocery stores have added sugar. Added sugar lacks nutritional value, leads to blood sugar spikes, and can cause weight gain. Added sugar is found in unlikely foods such as yogurt, salad dressing, and meat. The American Heart Association suggests that men limit added sugar to 36 grams per day and women to 25 grams per day, but the average American consumes 77 grams of added sugar daily.

Fruit and dairy contain natural sugar with fiber that slows digestion and prevents blood sugar crashes. They also provide essential vitamins and minerals. Added sugar lacks nutritional value, leads to blood sugar spikes, and weight gain. Common sources of added sugar are cakes, cookies, candy, breakfast cereal, but also unexpected ones like yogurt, salad dressing, hamburger buns, meat, and chicken.

The American Heart Association advises men to limit added sugar to 36 grams (9 teaspoons) daily and women to 25 grams (6 teaspoons). This amount is similar to that found in 9-12 ounces of soda or 12-15 large jelly beans. Yet, the average American consumes 77 grams of added sugar each day.

It is important to educate yourself about the different names of sugar and to read food labels to understand where sugar is present in your diet. Keeping a food journal or using certain calorie counting apps can help you track your sugar intake.

To cut down on sugar, start by drinking more water instead of sweetened beverages, suggests Lustig. Cooking more at home can also reduce your sugar intake quickly. Creating a bedtime routine can help you unwind, prioritize sleep, and prevent sugar cravings caused by fatigue. If you feel hungry before bed, choose high-protein, low-sugar options.