Halloween is just around the corner, ushering in sugar season. If we all overindulged in candy and desserts only during the last couple of months of the year it wouldn’t be that bad, but that’s not how most Americans eat. Our diets are primarily composed of ultra processed foods—they make up 60 percent of what most adults eat and 70 percent of most kids’ diets. You may be surprised to learn that over 73 percent of the food supply in the U.S. is ultra processed—and sugar is an ingredient in nearly 75 percent of packaged food in stores.
To make matters more complicated, there are more than 60 different names for sugar on food labels. If a label doesn’t specifically list “sugar,” look for other terms: words that end in -ose such as sucrose, dextrose, and maltose (all sugar); malt (like barley malt); syrup (such as carob syrup); fruit nectar or concentrate; honey; agave; molasses; and many more.
Sugar is hidden in everyday foods you’d least suspect such as bread, ketchup, salad dressing, yogurt, sauces like spaghetti, barbecue, hoisin, and teriyaki, granola, peanut butter, energy bars, bottled teas, and smoothies. The average American ingests a whopping 88 grams of sugar a day, which is over 21 teaspoons! The American Heart Association recommends a daily limit of 25 grams (or 6 tsp.) for women and 37.5 grams (9 tsp.) for men—but even those amounts are a lot if you’re trying to lose weight. Not only does sugar lead to excess belly fat, but because it’s addictive, eating foods that contain sugar make you crave more sugar.
Cutting back on sugar is one of the best things you can do for your health—the sweet stuff is more than just “empty calories,” it has been linked to a higher risk of heart disease, type 2 diabetes, cancer, and obesity, as well as depression, anxiety, acne, and wrinkles. Reducing your kids’ consumption of sugar is critical, too. Research has found links between kids’ high-sugar diets and problems with sleep, learning, and emotional health, plus serious conditions like diabetes and fatty liver disease. Here are eight reasons to monitor children’s sugar intake:
Tooth Decay
Sugar is a leading cause of cavities. Mouth bacteria feed on sugar and produce acids that erode tooth enamel.
Obesity
High sugar intake is linked to weight gain and obesity. Sugary foods and drinks are high in calories but low in essential nutrients, leading to an increased risk of obesity in children.
Type 2 Diabetes
Excessive sugar consumption can lead to insulin resistance, a precursor to type 2 diabetes. Obese children are at a higher risk of developing the disease.
Nutritional Deficiencies
Children who consume a lot of sugary foods may displace more nutritious options, leading to deficiencies in essential vitamins and minerals.
Behavioral Issues
Some studies suggest a link between high sugar intake and hyperactivity or behavioral problems in children.
Heart Disease
High sugar intake can increase the risk of developing heart disease later in life.
Weakened Immune System
Excessive sugar consumption can impair immune function, making children more susceptible to infections.
Poor Eating Habits
Consuming high amounts of sugar can make it harder for children to appreciate and consume healthier foods like fruits and vegetables. Sugar can be addictive, leading to cravings and overconsumption, which can be difficult to break and manage.
Related: Farm-to-School Lunches Are on the Rise Around the Hudson Valley
