Some foods that naturally contain sugar, such as vegetables, fruit and milk, are an important part of a healthy diet, because they also contain important nutrients.
How does sugar affect our health?
Consuming too much sugar is associated with heart disease, stroke, obesity, diabetes, high blood cholesterol, cancer and cavities.
How much sugar should we eat?
We recommend that sugars make up less than 5% and a maximum of 10%, of your daily calories. The average 2,000 calorie-a-day diet contains 12 teaspoons of added sugars, an amount that contributes about 10% of the day’s calories. One can of pop contains about 10 teaspoons of sugar! Foods that naturally contain sugar such as vegetables, fruit and milk should be included in a healthy diet in reasonable quantities.
Foods that are high in added sugar include:
- Sweetened cold and hot beverages, such as soft drinks, energy drinks, fruit flavoured drinks, sports drinks, hot chocolate and specialty coffees
- Baked goods and desserts such as cakes, candies, chocolate, cookies, doughnuts, ice cream, muffins, pastries and pies
Are you drinking too much sugar?
Many popular drinks have more than half of your recommended daily sugar intake.
* For an average 2000 calorie a day diet, 10% is about 12 teaspoons.
Tips to reduce your sugar intake
1. Don’t drink your calories.
Avoid sugary drinks. Drink water instead, when you are thirsty. Low fat, unsweetened milk is also a good way to quench thirst.
- To keep things interesting, flavour your water with lemon, orange or lime slices, strawberries or fresh mint.
- Avoid soft drinks and sports drinks. They are high in sugar and have no nutritional value (which is why they are called “empty calories”).
- Avoid fruit juice, even when it is 100% fruit juice. While 100% fruit juice has some nutrient value, it can quickly add calories without the great fibre and nutrients you get by eating the whole fruit.
- Stay away from fancy hot drinks with added sugars. Order a latte instead of a mocha coffee. Add nutmeg and cinnamon toppings for extra flavor rather than adding sugar.
2. Try whole foods. Whole foods are items that remain close to their natural state as possible with little processing. Examples are: fresh or frozen vegetables and fruit, poultry and fish, beans, lentils or tofu, brown rice, whole wheat couscous, barley, whole grain breads, plain lower fat milk, plain yogurt and cheeses.
3. Snack sensibly. Stock up on roasted nuts, lower-fat cheese and crackers, veggies and dip, and plain yogurt with fresh fruit. Reduce the amount of baked goods, sweet desserts, candies, and chocolates you eat.
4. Eat sugar-reduced cereals. Choose cereals with less than 6 grams of sugar and more than 4 grams of fibre per 1 cup (30 gram) serving.
5. Cook at home more often. Select recipes that are lower in sugar. Visit and bookmark http://www.heartandstroke.ca/get-healthy/recipes for a wide variety of delicious recipes. Also, you can experiment with your favourite recipes by reducing the amount of added sugar to your recipes by one-quarter to one-third.
6. Read the Nutrition Facts table and the ingredient list on packaged foods. Pay special attention to the serving size total amount of sugar and read the ingredient list. The Nutrition Facts table will tell you the total amount of sugar in the product (from both naturally occurring and added sugars) and the ingredient list will let you know where the sugar is coming from.
Products with added sugars such as glucose, fructose, sucrose, honey, evaporated cane juice, fruit puree, molasses, corn syrup, dextrose, concentrated fruit juice provide no nutritional benefits – minimize or remove these items from your shopping list.