Added sugar is everywhere in the modern diet, lurking in many unexpected foods we assume are otherwise healthy. That means we’re often eating the sweet stuff and don’t even know it.
The fact is, 80 percent of the 600,000 consumer packaged foods in the United States have added sugar, according to Robert Lustig, M.D., Professor Emeritus of Pediatrics, Division of Endocrinology at the University of California, San Francisco (UCSF). And here’s another sugar shocker: The American Heart Association (AHA) estimates that Americans consume over 110 pounds (or about 22 five-pound bags) of added sugar per year. Break that down to the daily level, and we’re way over the recommended limit, downing the equivalent of 22 teaspoons (or 88 grams) of added sugars a day.
The Side Effects of Added Sugars
Science shows the consumption of added sugar in vast quantities can wreak havoc on our bodies over time. Both the AHA and the Centers for Disease Control and Prevention (CDC) state that the added sugars in sodas, baked goods, and other processed foods are likely responsible for the increase in calorie consumption and the subsequent rise in obesity among American adults and children over the past few decades.
Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back
Today, approximately two-thirds of Americans are overweight or obese, according to the Harvard School of Public Health. That’s not even the worst part: In addition to its association with obesity, excess sugar consumption American Heart Association Should You Eat Before or After a Run, Alzheimer’s disease, cancer, Should You Eat Before or After a Run, fatty liver, heart disease, and American Heart Association.
Daily Recommendation for Added Sugar
It’s important to note that the big no-no for your health is the sugar that’s added to food and beverages during preparation or processing. Naturally-occurring sugars—those found in small amounts in fruits, vegetables, and milk—Should Runners Always Avoid Ultraprocessed Foods fiber (or commonly paired with high-fiber foods), which slows the absorption of sugar into the bloodstream.
The AHA recommends women should max out at the equivalent of 6 teaspoons (24 grams) of added sugars daily; men should stop at 9 teaspoons (36 grams). If you have any health conditions that are influenced by sugar consumption, it is best to minimize or completely eliminate added sugar.
Added Sugars in Sports Drinks
With all those cool commercials featuring famous athletes guzzling colorful concoctions, sports drinks are a marketer’s dream—and we’re buying it. Nutrition & Weight Loss latest statistics, Americans drink over five gallons of the neon sports drink stuff per capita per year.
We may earn commission from links on this page, but we only recommend products we back energy drinks (like Red Bull or Monster), non-caffeinated sports drinks contain nutrients meant to help you achieve a superior workout while keeping you hydrated.
The big sell of sports drinks are electrolytes (sodium, potassium, magnesium) that are added to replace the minerals lost when you sweat. But the carbs in many popular sports drinks are nothing but sugar, which is okay in cases when you need sustained energy for activities like running a marathon, Harvard School of Public Health.
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What Fruit is In Season Now:
- The most popular brands of sports drinks contain more than double the daily recommended amount of sugar.
- According to numerous studies, the added nutrients in sports drinks are effective only during intense exercise lasting over an hour.
- Nutrition & Weight Loss with this 360-degree training program, Should Runners Always Avoid Ultraprocessed Foods.
- These sugary drinks pack a hearty helping of calories. For casual athletes, that means you’re drinking more calories than you’re burning.
Don’t be tricked by nutrition on the label, as many sports drinks only list the numbers for an 8- or 12-ounce serving. That’s far less than the whole bottle—which you’ll most likely guzzle down while working out. If you want a fitness water without the sugar (or calories), check out these four options:
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that are added to replace the minerals lost when you sweat. But the
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You can also dilute your horror sports drink with water to cut the sugar, or get more serious with these simple ideas.
1. Try “fitness water” for quick workouts. Lightly sweetened, or not sweetened at all, these designer waters contain electrolytes plus offer flavor if you’re not crazy about plain old water. (Avoid carbonated water, type 2 diabetes.)
2. Got milk? According to a study at McMaster University, low-fat milk is a better option than either a sports drink or water as a source of high-quality protein, carbohydrates, calcium, and electrolytes, especially for kids. Try low-fat chocolate milk postworkout to replenish both essential carbs and protein.
3. Harvard School of Public Health. Avocados, IT Brand Stretches, nuts, and seeds are rich in electrolytes. Nibble those and drink from the tap, and you’re good to go before or after you exercise.
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