Health and wellness
Tips and resources: Added sugars and its impact on people’s health and wellness
It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables.
  • These are healthy foods that contain water, fiber and various micronutrients. Naturally occurring sugars are absolutely fine, but the same does not apply to added sugar.
  • Added sugar is the main ingredient in candy and is abundant in many processed foods, such as soft drinks and baked products.
  • The most common added sugars are regular table sugar (sucrose) and high-fructose corn syrup.
  • Sugar-sweetened beverages (SSBs) are any liquids that are sweetened with various forms of added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose1 .
  • Examples of SSBs include, but are not limited to regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars1 .
  • If you want to lose weight and optimize your health, you should do your best to avoid foods that contain added sugars.
Tips and resources: Added sugars and its impact on people’s health and wellness
What is the safe amount of added Sugar to eat per day?

  • Unfortunately, there is no simple answer to this question. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible.
  • According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 2 ( either in your soft or hot drinks or processed candies)
  • Men: 150 calories per day (37.5 grams or 9 teaspoons)
  • Women: 100 calories per day (25 grams or 6 teaspoons)
  • To put that into perspective, one 12-oz (355 ml) can of Soda contains 140 calories from sugar, while a regular-sized Chocolate bar contains 120 calories from sugar.
  • If you are healthy, lean and active, these seem like reasonable amounts. You’ll probably burn off these small amounts of sugar without them causing you any harm.
  • But it’s important to note that there is no need for added sugars in the diet. The less you eat, the healthier you will be.
Tips and resources: Added sugars and its impact on people’s health and wellness
Reasons why eating too much added sugar is bad for your health:
  • Can cause weight gain:
  • Research has consistently shown that people who drink sugary beverages, such as soda and juice, weigh more than people who don’t3
  • Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of visceral fat, a kind of deep belly fat associated with conditions like diabetes and heart disease4
  • May increase your risk of heart disease:
  • High-sugar diets have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide5
  • Evidence suggests that high-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease6
  • Has been linked to Acne
  • Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to a greater risk7
  • For example, a study in 2,300 teens demonstrated that those who frequently consumed added sugar had a 30% greater risk of developing acne8
  • Increase your risk of Diabetes:
  • The worldwide prevalence of diabetes has more than doubled over the past 30 years9
  • Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes10
  • A population study comprising over 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar, or about one can of soda, consumed per day11
  • Other Health risks:
  • Increase kidney disease risk: Having consistently high blood sugar levels can cause damage to the delicate blood vessels in your kidneys. This can lead to an increased risk of kidney disease12
  • Negatively impact dental health: Eating too much sugar can cause cavities. Bacteria in your mouth feed on sugar and release acid byproducts, which cause tooth demineralization13
Tips and resources: Added sugars and its impact on people’s health and wellness
Some tips to reduce your Sugar intake:
  • Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened beverages.
  • Drink your coffee black or use Stevia extract as a zero-calorie, natural sweetener.
  • Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
  • Consume whole fruits instead of sugar-sweetened fruit smoothies.
  • Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips.
  • Use olive oil and vinegar in place of sweet salad dressings.
  • Look for cereals, granolas and granola bars with under 4 grams of sugar per serving.
  • Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
  • Use natural nut butters in place of sweet spreads.