By SHARON McMAHON
Be Well
“Sugar in the morning, sugar in the evening, sugar at suppertime …” – McGuire Sisters, 1958
I imagine that when the McGuire Sisters recorded this tune many years ago (gosh, I sure hope you know who they were!) it was not the intent of their lyrics to include overconsumption of sugar and related health issues. But yes, you guessed it – that is exactly my topic this week!
There are several reasons why we should be wary of sugar consumption, one reason being too much added sugar can crowd healthier foods from a person’s diet – calories unaccompanied by fiber, vitamins, minerals, and other nutrients.
Sugar-sweetened beverages such as sodas, energy drinks, and sports drinks are by far the biggest sources of added sugar in the average American’s diet. They account for more than one-third of the added sugar we consume as a nation.1 Other important sources include cookies, cakes, pastries, and similar treats; fruit drinks; ice cream, frozen yogurt and the like; candy; and ready-to-eat cereals. I especially want to point out fruit juices – even the “healthiest” juices have quite a bit of sugar. Most of us don’t consider added sugar in canned fruits and vegetables – yes, even vegetables. Manufacturers’ goals are to make us “happy consumers” which includes what I consider to be the addiction of sugar.
According to the National Center for Health Statistics, an astounding 62 percent of adult Americans were overweight in 2000, up from 46 percent in 1980. Twenty-seven percent of adults were so far overweight that they were classified as obese (at least 30 pounds above their healthy weight) – twice the percentage who were classified as such in 1960. Alarmingly, an upward trend in obesity is also occurring for U.S. children. What that portends for our future I shudder to consider.
One hundred and fifty-six pounds. That’s how much added sugar Americans consume each year on a per capita basis, according to the U.S. Department of Agriculture (USDA). Imagine it: 31 five-pound bags for each of us. Only about 29 pounds of it comes as traditional sugar, or sucrose, according to The Sugar Association, a trade group of sugar manufacturers. The rest comes from foods. Many of us have indulged a bit more during this pandemic as we consider sweets to be a “comfort food” during this time of stress and isolation. Thankfully things are looking up and there is no better time to assess your sugar consumption.
In addition to candy, soda, and junk food, plenty of sugar is hiding in places where you might not expect it. Some types of crackers, yogurt, ketchup, and peanut butter, for instance, are loaded with sugar – often in the form of high-fructose corn syrup, or HFCS. Use of this sweetener has increased 3.5 percent per year in the last decade, according to the World Health Organization (WHO). That’s twice the rate at which the use of refined sugar has grown. An interesting activity I might suggest for my readers is to do a HFCS inventory in your kitchen pantry and fridge. Very enlightening, I predict.
Well, this is all rather negative as we approach picnic season – sure we have lots of fresh fruits (some of which can be a source of sugar) and vegetables, but we know we just love that blueberry pie, strawberry shortcake with whipped cream, and banana pudding … oh my. However, if we make a concentrated effort to limit our sugar intake of other foods and beverages by paying attention to added sugars and reading the ingredient labels, we can sometimes indulge in a special treat as long as we practice mindful consumption and get back on the healthy eating track!
1Harvard Heart Letter, Harvard Medical School, February 2014
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.