What are they?
Added sugars are sugars and syrups added to foods or beverages when they are processed or prepared. All sugar, whether natural or processed, is a type of simple carbohydrate that your body uses for energy. Fruits, vegetables, and dairy products naturally contain sugar.
Health consequences
Added sugars alone contribute calories to your diet. Eating and drinking too much added sugar makes it difficult to achieve a healthy eating pattern. Too much sugar in your diet can lead to health problems such as weight gain and obesity, type 2 diabetes, and
heart disease.
Daily recommendation of added sugars
Women: 6 teaspoons or 24 grams of sugar.
Men: 9 teaspoons or 36 grams of sugar.
Artificial sweeteners, such as saccharin, aspartame, acesulfame potassium (Ace-K) and sucralose, can help you reduce your intake of simple sugars.
How to reduce the consumption of added sugars?
- Eat a small portion of fruit instead of cookies or biscuits.
- Swap sugary cereals for sugar-free cereals or fruit.
- Drink water or low-fat milk with meals instead of soda, juice, or other beverages.
- If you choose to have a soda, juice or beverage please select a smaller size.
- Reduce the amount of sugar in your tea or coffee.
- Identify added sugars in the ingredient list on the nutrition label. The higher the ingredient, the higher the sugar content in the product.
- Prefer to eat fresh foods instead of processed ones.
