Unmasking Hidden Sugars: Tips for Healthier Choices

Consumers often take pride in making healthy choices at the grocery store, opting for products like “all natural” granola or low-fat yogurts “made with real fruit.” Yet, many of these seemingly wholesome options may be concealing significant amounts of added sugars. According to Nicole Avena, a professor of neuroscience and psychiatry at Mount Sinai Medical School and Princeton University, clever marketing tactics can make it challenging for shoppers to identify hidden sugars.

Avena emphasizes that while some health-oriented brands are becoming more aware of consumer concerns regarding added sugars, larger companies often prioritize profit over public health. As a result, shoppers must be vigilant when selecting food items, particularly those with enticing labels.

Understanding the Risks of Added Sugars

Excess sugar consumption is linked to various health risks, including heart disease, obesity, and diabetes. The American Heart Association reports that the average American consumes about 17 grams of added sugar daily, which amounts to approximately 57 pounds (or 26 kilograms) annually. A significant portion of this sugar comes from beverages, but it is also present in unexpected products such as cereals, sauces, and even whole-grain breads.

Since 2021, food manufacturers have been required to list added sugars separately from total sugar content on nutrition labels. This regulation was intended to provide clarity, but Avena notes that it may have backfired. Many brands replaced traditional sweeteners like refined beet sugar and high-fructose corn syrup with alternatives such as monk fruit and erythritol, which do not fall under the FDA’s definition of added sugars. Consequently, Avena argues that many products have become even sweeter since 2020.

Strategies for Reducing Sugar Intake

Collin Popp, a dietitian and professor at NYU Langone Health, suggests that the FDA’s current guidelines allow for a significant intake of added sugars. They recommend that no more than 10% of total daily calories should come from added sugars. For an average diet of 2,000 calories, this equates to about 50 grams, slightly more than what is found in a standard can of soda. However, Popp believes that this limit should ideally be reduced to 5%, particularly for individuals with diabetes or prediabetes.

Being mindful of food choices is crucial, even when products are marketed as healthy. For instance, seemingly innocuous items like roasted nuts, plant-based milks, and Greek yogurt can contain surprising amounts of added sugars. A notable example is a single serving of Chobani black cherry yogurt, which contains 9 grams of added sugar—equivalent to more than 2 teaspoons. Additionally, Silk brand almond milk has 7 grams of sugar per cup.

Popp recommends taking control of sugar consumption by choosing plain yogurt and adding fresh fruit or honey instead. Similarly, coffee drinkers might consider bringing their own oat milk to avoid the added sugars often found in coffee shop offerings.

Artificial sweeteners, such as stevia and sugar alcohols, may reduce calorie intake but can lead to overeating. Avena explains that research indicates sweet flavors stimulate the brain’s reward center, regardless of whether they come from sugar or artificial substitutes. While some alternatives, like allulose, may benefit individuals with Type 1 diabetes, Avena stresses that minimizing overall sweetness in food is vital for better health.

In summary, consumers are encouraged not to let food companies dictate their sugar intake. By being informed and vigilant, shoppers can make healthier choices and safeguard their well-being.