The average intake of added sugars for Americans has been 22 teaspoons per day or 355 calories each day.  These are much higher than what was consumed 30 years ago.   Soft drinks and other sugar-sweetened beverages provide most of these added sugars in our diets.

Recent research studies have shown that there is a higher risk of heart attack to those who drink soft drinks, fruit drinks, and other beverages with added sugar.  One study of 88,000 women showed a 35% higher risk of heart attack to those who drank at least 2 sweetened beverages a day as compared to those who drank less than one per month.   Women who drank one sweetened drink a day had a 23% higher risk.  Sweetened beverages may harm the heart by raising blood sugar levels or by raising triglycerides. 

From this study and others the American Heart Association found a relationship between excess sugar intake and metabolic abnormalities, adverse health conditions and a shortfall of essential nutrients.   Thus, the American Heart Association has issued new guidelines for added sugars.  The new statement says that most women should not consume any more than 100 calories of added sugars per day with men not consuming more than 150 calories per day.  This amounts to about 6 teaspoons of added sugar per day for women and nine teaspoons for men.  

Since added sugars are not listed on the nutrient label of foods how do you know how much added sugars food contain?  For most foods you will have to read the ingredients to check if “sugar, high fructose corn syrup, dextrose, glucose, honey, maltose, malt syrup, molasses, sucrose, and syrup” has been added.  If sugar is one of the first ingredients, the food is probably high in added sugar. 

Sodas contain added sugars usually in the amount of 8-10 teaspoons per 12 ounces and about 130 calories.  Just one soda would be over the recommended amount, so be sure to limit yourself to no more than one can a day or drink diet.   Other sweetened drinks such as sweet tea, lemonade, sports drinks, sweetened coffee drinks, and juice drinks can be very high in added sugar too.  Most cookies, cakes, and other sweets are high in sugar, so beware.

In fact, cutting back on sweetened beverages can help in weight control.  One study showed that overweight or obese people who cut back on calories from sweetened beverages lost more weight, than those who cut back on calories from solid foods.  Since most Americans get 20% or more of their calories from beverages, cutting back on sodas and sweetened drinks could really help.  

To follow the recommendations you need to limit yourself to less than one can of soda a day or one glass of other sweetened drinks and only occasionally eat other sweets.  Try water, unsweetened sparkling water, unsweetened tea, diet drinks or milk instead.  In place of sweets eat lots of fruit and vegetables, and your health will benefit.  (References: American Heart Association web site http://americanheart.mediaroom.com/index.php?s=43&item=800)

Pat Brinkman is the Ohio State University Extension Educator for Family & Consumer Sciences and Community Development. Ohio State University Extension embraces human diversity and is committed to ensuring that all research and related educational programs are available to clientele on a nondiscriminatory basis without regard to race, color, religion, sex, age, national origin, sexual orientation, gender identity or expression, disability, or veteran status.  This statement is in accordance with United States Civil Rights Laws and the USDA. Keith L. Smith, Ph.D., Associate Vice President for Agricultural Administration and Director, Ohio State University Extension
TDD No. 800-589-8292 (Ohio only) or 614-292-1868