Hidden sugars have a sneaky way of infiltrating foods that are often perceived as healthy. Many consumers take pride in steering clear of sugary pastries and instead choose items like "all-natural" granola, which is marketed as high in protein. The same goes for low-fat yogurts boasting real fruit, organic plant-based milks, and bottled smoothies packed with purported superfoods.
But here's the catch: terms like "healthy" or "natural" can sometimes mask an unhealthy level of sugar.
According to Nicole Avena, a professor specializing in neuroscience and psychiatry at Mount Sinai Medical School and Princeton University, the added sugars lurking in these products are not always easy to identify. Companies often employ savvy marketing strategies to divert attention away from these hidden ingredients. While some health-conscious brands recognize that consumers are becoming more aware of the dangers associated with excess sugar, Avena points out that many larger companies do not prioritize public health in their strategies.
So, how can you detect these hidden sugars, and what steps can you take to address this issue?
Excess sugar consumption, along with saturated fats and salt, is linked to serious health problems such as heart disease, obesity, and diabetes. On average, Americans consume about 17 grams of added sugar daily, which totals approximately 57 pounds (or around 26 kilograms) each year, based on data from the American Heart Association. Notably, half of this sugar intake originates from beverages, but a significant amount is stealthily included in cereal, salsa, prepared sandwiches, dairy products, sauces, and even whole-grain bread.
To manage your sugar consumption effectively, it’s essential to scrutinize nutrition labels. Since 2021, food manufacturers are required to differentiate added sugars from total sugars on labels. However, this initiative has had unintended consequences, according to Avena. Manufacturers have reduced traditional sweeteners like refined beet sugar and high-fructose corn syrup, but they have compensated by incorporating alternative sweeteners such as monk fruit and sugar alcohols like erythritol, which the FDA does not classify as "added sugars."
As a result, Avena notes, many foods are now sweeter than they were just a few years ago.
Collin Popp, a dietitian and professor at NYU Langone Health, explains that the current FDA guidelines suggest that no more than 10% of our daily caloric intake should come from added sugars. For someone consuming a typical diet of 2,000 calories, that translates to about 50 grams of added sugar, roughly equivalent to what you’d find in a standard soda can. However, Popp argues that this limit may be too lenient, advocating for a target closer to 5%, especially for individuals with diabetes or prediabetes.
Mindfulness is crucial when assessing what you're eating, even for products labeled as healthy or organic. Surprising sources of added sugars include roasted nuts, plant-based milks, wasabi peas, English muffins, and yogurt. For example, one variety of Chobani black cherry yogurt contains zero fat but packs 9 grams of added sugar—over two teaspoons! Similarly, Silk almond milk contains 7 grams of sugar per cup.
Popp suggests taking charge of your sugar consumption by opting for plain yogurt and sweetening it with honey or fresh fruits, or asking your barista if you can use your own oat milk in coffee.
While artificial sweeteners like stevia and sugar alcohols can reduce calorie content in foods, Avena warns that they might not necessarily be healthier. Research indicates that it is the sweet flavor itself that activates the brain's reward center, rather than the sugar it contains.
That said, sugar alternatives such as allulose can be beneficial for individuals with Type 1 diabetes, as they do not influence blood sugar levels.
Ultimately, Avena emphasizes the importance of reducing our reliance on sweetness in our diets to enhance overall health. "Don’t allow food companies to dictate how much sugar enters your body," she advises.
