Discover Hidden Added Sugars in Everyday Foods

Consumers often think they are making healthy choices when they select items like “all natural” granola or low-fat yogurts labeled as “made with real fruit.” However, many of these products may contain significant amounts of added sugars, which can pose health risks. According to Nicole Avena, a professor of neuroscience and psychiatry at Mount Sinai Medical School and Princeton University, clever marketing tactics can obscure the presence of these sugars in popular grocery items.

Research has shown that excessive sugar intake contributes to health issues such as heart disease, obesity, and diabetes. The American Heart Association reports that the average American consumes approximately 17 grams of added sugar daily, equating to around 57 pounds (26 kilograms) each year. While half of this sugar intake comes from beverages, many processed foods, including cereals, sauces, and yogurts, often contain hidden sugars.

Identifying Added Sugars in Food Products

Since 2021, food manufacturers have been mandated to list added sugars separately on nutrition labels. However, Avena notes that this regulation has not effectively reduced sweetener usage. Instead, companies have substituted traditional sweeteners like refined beet sugar with alternatives, including monk fruit and erythritol, which do not fall under the FDA’s definition of added sugars. Avena emphasizes that as a result, many food products are now sweeter than they were prior to these changes.

Dietitian Collin Popp from NYU Langone Health advises consumers to be vigilant about their sugar intake. The current FDA guideline suggests that added sugars should not exceed 10% of total daily caloric intake, which translates to about 50 grams for those consuming 2,000 calories per day. However, Popp believes this limit may still be too high, especially for individuals with diabetes or prediabetes, for whom he recommends aiming for less than 5% of total daily calories.

Practical Tips for Reducing Sugar Intake

To manage sugar consumption effectively, Popp suggests checking nutrition labels diligently, even for products that appear healthy. Items such as roasted nuts, plant-based milks, and Greek yogurt can contain surprising levels of added sugars. For example, one Chobani black cherry yogurt contains zero grams of fat but 9 grams of added sugar, while Silk brand almond milk has 7 grams per cup.

To gain better control over sugar intake, consumers can consider purchasing plain yogurt and adding fresh fruit or honey themselves. This approach allows for customization while reducing the amount of added sugar consumed.

Avena warns that while artificial sweeteners, such as stevia and sugar alcohols, may lower calorie content, they can also promote overeating as the sweet flavors trigger reward responses in the brain. Although some alternatives, like allulose, do not affect blood sugar levels and may be suitable for individuals with Type 1 diabetes, Avena stresses the importance of minimizing overall sweetness in food to foster better health.

“Don’t let the food companies dictate how much sugar you’re consuming,” Avena advises, encouraging consumers to take an active role in their dietary choices. Being mindful of hidden sugars is crucial in promoting long-term health and well-being.