Added Sugars In Western Food Adds Up Daily Quicker Than Realized

Added sugars more prevalent in foods than you may think

posted by Audrea Huff

By Sarah Baldauf
(c)2009 U.S. NEWS AND WORLD REPORT

Added sugars, which are sprinkled on and processed into packaged foods and beverages, have become all too common in the American diet, says the American Heart Association (AHA).

The group argues that sugar binging is helping drive the uptick in metabolic changes in the American population, including the exploding obesity rate, and has now recommended an upper limit on daily consumption.

The AHA recommends that women should consume no more than 100 calories per day of added sugars, and men should not top 150 calories per day.

There goes the soda habit: One 12-ounce can contains about 8 teaspoons or about 33 grams of added sugar, which equals approximately 130 calories, notes the AHA. (One gram of sugar serves up 4 calories, according to the American Dietetic Association.)

With math like that, it’s not surprising that the average American rings up an average of 22.2 teaspoons, or 355 calories per day, of added sugars, mostly from sugar-sweetened beverages.

But those who shun sweet-tasting drinks are not off the hook.

Part of the challenge of avoiding added sugars, argues the AHA, is that they have become far more prevalent over time; the amount of added sugars in Americans’ food options increased 19 percent between 1970 and 2005.

Sneaky dietary sources surprisingly high in added sugars

– Fortune cookies. Just one fortune cookie packs about 3.6 grams of added sugar.

– Flavored booze. Exercise good judgment when you drink: One ounce of creme de menthe has 14 grams of added sugar; 53-proof coffee-flavored liqueur has 16 grams of added sugar per ounce.

– Baked beans. A serving of canned baked beans with no salt added will cost you almost 15 grams of added sugar.

– Dried, sweetened cranberries. Without the sweetener, this fruit can be incredibly tart. But one serving — a third of a cup — of this treat will hit you with 25 grams of added sugar.

– Ketchup. A favorite condiment, a single serving of regular — or low sodium  — ketchup racks up nearly 40 grams of added sugar.

– Cream substitutes. One serving of a liquid “light” cream substitute packs 22 grams of added sugar, while one cup of a powdered “light” cream substitute adds a whopping 69 grams.

– Barbecue sauce. A serving of this summertime favorite adds 9 grams of added sugar onto those ribs and chicken.

– “Reduced” salad dressings. A serving of reduced-calorie French dressing heaps 58 grams of added sugar, and a serving of reduced-fat coleslaw dressing hits a home run with 103 grams of added sugar.

– Lemonade. A serving of this refreshing drink has a massive 200 grams of added sugar.

– Flavored popcorn. Think the added sweetener can’t be that bad here? Fat-free-syrup caramel popcorn has 18 grams of added sugar per ounce serving.

– Granola bars. Often deemed a healthful snack, some are tricky — a granola bar with oats, fruit, and nuts has 11 grams of added sugar.

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