Why You Must Pay Close Attention to Your Sugar Intake

Dr. Andrea Klemes, Chief Medical Officer MDVIP
By Dr. Andrea Klemes , MDVIP
May 12, 2023
shopper opening fridge door in grocery store

Of all the things we eat, nothing perhaps does more harm than foods that are awash in sugar, items that come to mind include:

  • Cakes
  • Cookies
  • Sugar-sweetened beverages (like gourmet coffee and sodas)

 But sugar is everywhere — in low-fat yogurt and barbecue sauces, in granola, protein bars and canned soup, in canned fruit, smoothies and even spaghetti sauce and ketchup.

Sugar is everywhere because food manufacturers know our bodies crave it. When we consume sweet foods, our brain releases dopamine, a neurotransmitter that plays a role in how we feel pleasure. It also releases opioids, which are associated with addiction. While there are no studies showing sugar addiction in humans, there are animal studies that do link sugar to addiction

Of course, there are legitimate reasons food manufacturers add sugar:

  1. It gives foods flavor, texture and color
  2. It preserves some foods
  3. It balances the acidity of some foods (like tomatoes, among others)
  4. It makes sweet foods sweet

Where do we consume added sugars? It’s in most premade foods: 68 percent of package foods contain sweeteners. Restaurants use it liberally in foods that might surprise you:

  • Mac and cheese
  • Chicken salad
  • Soups
  • Salads

How Much Sugar Is Okay?

The federal government recommends that Americans 2 years and older limit their sugar intake to less than 10 percent of daily calories.

On a 2,000-calorie diet, that’s only 200 calories from added sugar — or roughly 12 teaspoons. Another way to put it: there are roughly 4 grams of sugar in a teaspoon, so 48 grams of sugar is the limit on a 2,000-calorie diet. A 20-oz soda has roughly 65 grams of added sugar.

The American Heart Association recommends an even lower level of added sugar: 24 grams for women and 36 grams for men. Unfortunately, studies have shown the average intake of added sugar to be much higher — 17 teaspoons (or 68 grams) a day for adults 20 and older. This extra sugar consumption is fueling record levels of obesity and the diseases that come with it:

  • Heart disease
  • Hypertension
  • Type 2 diabetes

Health Consequences of Too Much Sugar

More than 70 percent of Americans are overweight or obese. The extra weight is driving an increase in preventable diseases like type 2 diabetes, heart disease, hypertension, sleep apnea and even depression, among other conditions.
Sugar is not solely responsible for this increase, other factors that play a roll include:

  • Exercise patterns
  • Overall food consumption
  • Genetics and social and environmental factors

 Even so, the AHA estimates that the average American consumes more than 60 pounds of added sugar every year.

Studies show the link between excess sugar intake and weight gain, even among people who exercise. There’s the obvious reason — sugar contains calories and too many calories in and not enough calories burned leads to weight gain. But there’s the less obvious reason: Too much sugar can interrupt our bodies’ natural processes.

In particular, sugar may interfere with leptin, a hormone the body produces to regulate hunger and weight gain. Studies show that sugar may lead to leptin resistance — which can trigger obesity.

Sugar by Another Name

When you do buy processed food, pay close attention to food labels. Sugar masquerades under many different names, some of which you’re probably familiar with: corn syrup, sucrose and fructose. But there are at least 61 different ways manufacturers indicate sugar on a label. Here are some examples:

  • Corn Syrup
  • Sucrose
  • Fructose
  • Honey
  • Fruit Juice
  • High Fructose Corn Syrup
  • Evaporated Cane Juice
  • Dextrin
  • Dextrose
  • Maltodextrin
  • Refiner’s Syrup
  • Sweet Sorghum
  • Molasses
  • Maltose
  • Glucose
  • Corn
  • Sweetener
  • Beet Sugar
  • Barley Malt

You can find a complete list of sugar monikers here

How to Avoid Added Sugar

If you eat out a lot or consume lots of packaged foods, managing your intake of added sugar can be frustratingly difficult. But taking control of where and what you eat can help. Here are some ways you can avoid added sugar:

  • Eat whole foods. Whole foods like fruit may contain sugar, but it’s not been added by a manufacturer.
  • Make your own salad dressings and sauces. Even if you feel like your homemade pizza sauce needs a little sweetening, you’ll control the sugar content — not the manufacturer.
  • Read labels and compare. But know what you’re looking for. Added sugar can hide under lots of sciencey names — and in plain sight. Honey, for example, may sound natural and healthy, but it’s still added sugar.
  • Drink water, tea and coffee. Just don’t add anything to it. A splash of some popular coffee creamers can have more than 5 grams of added sugar per serving. Fruit juices and sugary sodas contain a ton of added sugar — avoid them.
  • Use low-sugar recipes. Cooking your own food helps you manage your intake — focus on healthy recipes that use less sugar than traditional meals.

It’s nearly impossible to avoid all added sugar, but if you keep an eye on food labels and prepare more of your own food, you can hit recommended intake targets and eat a healthier diet.

About the Author
Dr. Andrea Klemes, Chief Medical Officer MDVIP
Dr. Andrea Klemes, MDVIP

Dr. Andrea Klemes is the Chief Medical Officer of MDVIP. She also serves as the executive and organizational leader of MDVIP’s Medical Advisory Board that supports quality and innovation in the delivery of the healthcare model drawing expertise from the affiliated physicians. Dr. Klemes oversees MDVIP’s impressive outcomes data and research including hospital utilization and readmission statistics, quality of disease management in the MDVIP network and the ability to identify high-risk patients and intervene early. She is instrumental in the adoption of the Electronic Health Record use in MDVIP-affiliated practices and the creation of the data warehouse. Dr. Klemes is board certified in internal medicine and endocrinology and a fellow of the American College of Endocrinology. Dr. Klemes received her medical degree from the New York College of Osteopathic Medicine. She completed an internal medicine residency at Cabrini Medical Center in Manhattan, New York and an Endocrine and Metabolism Fellowship at the Medical College of Georgia in Augusta. Prior to joining MDVIP, Dr. Klemes worked at Procter & Gamble in the areas of personal healthcare, women’s health and digestive wellness and served as North American Medical Director for bone health. She spent 10 years in private practice specializing in endocrinology and metabolism in Tallahassee, Florida. In addition, Dr. Klemes held leadership roles with the American Medical Association, Florida Medical Association and as Medical Director of the Diabetes Center in Tallahassee and Panama City, Florida, as well as Chief of the Department of Medicine at Tallahassee Community Hospital. She has been a consultant and frequent lecturer and has completed broad clinical research in diabetes and osteoporosis and published extensively.

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