November 26, 2010 (Berkley, CA) Most women should consume no more than 25 grams (about 6 teaspoons) of added sugars a day, and most men, no more than 37.5 grams (about 9 teaspoons), according to the American Heart Association. With 4 calories per gram of sugar, that�s no more than 100 calories of added sugars for women, and no more than 150 for men.
It�s easy to exceed these sugar limits�and most Americans do. A 16-ounce bottle of soda has about 44 grams (11 teaspoons) of added sugar, and many people drink a lot more than that. In fact, the average American consumes about 90 grams (22 teaspoons) of added sugars a day�355 calories� worth�mostly from sodas, but also from other sweetened beverages (including fruit drinks), desserts, candy, and breakfast cereals. Many other foods, even ketchup, have sugar added to them as well.
�Good� vs. �bad� sugars?
Of course, some sugars occur naturally in foods�lactose in milk and fructose in fruit, for instance. These sugars are okay, since they are accompanied by healthful substances in the foods. But nutrition labels do not distinguish between natural and added sugars. To tell if sugar has been added, check the ingredient list for any form of sugar (including brown, raw, or invert) and/or �syrup� (including corn syrup, high fructose corn syrup, or malt syrup). Watch out also for honey, molasses, agave nectar, evaporated cane juice, and fruit juice concentrate, which sound healthier but are just other forms of �empty� sugar calories.
A sugar tally
How much added sugar do you get in a day? Here�s a list to help you find out. Sugar content varies among brands; the amounts below are averages. Keep in mind, these numbers represent just the added sugar; some of these foods and beverages contain some natural sugars, too.
Beverages (8 oz)
Cola, 22 grams
Cranberry juice cocktail, 20 grams
Milk, chocolate, reduced-fat, 14 grams
Pear nectar, canned, 28 grams
Shake, fast food, vanilla, 14 grams
Soy milk, chocolate, 10 grams
Sports drink, fruit-flavored, 13 grams
Tea, instant, sugar-sweetened, 21 grams
Foods
Applesauce, sweetened (1 cup), 16 grams
Baked beans, canned (1 cup), 15 grams
Banana chips (1 oz), 7 grams
Bologna, beef and pork (3.5 oz), 4 grams
Chocolate, milk (1.5 oz bar), 19 grams
Cookies, Oreo-type, 3 (1 oz), 12 grams
Cranberries, dried (1/3 cup), 25 grams
Doughnut, cruller, glazed (1.4 oz), 14 grams
Fig bar cookies, 2 (1 oz), 10 grams
Fruit cocktail, in syrup (1 cup), 26 grams
Granola bar (1 oz), 12 grams
Jellybeans, 1 oz (10 large), 20 grams
Popcorn, caramel-coated (1 oz), 15 grams
Pudding, ready-to-eat (4 oz), 19 grams
Yogurt, fruit (6 oz container), 19 grams
Source: The Berkeley Wellness Alerts Newsletter published 11/26/10.
