Too much sugar consumption is one of the reasons a lot of people are more prone to diseases. Obesity, diabetes, high blood pressure, heart disease, even teeth cavities are just some of the nasty things overindulgence in sugar can bring. For this reason, it’s best to know some sugar facts, and how much are in foods so you can either regulate your consumption or avoid them completely.
Fast facts
Sugar is actually a simple carbohydrate. It can take many natural forms, like lactose, fructose, glucose and sucrose. Additional sugars, like the ones from processed foods contribute zero nutrients, but have lots of calories. Which is the reason why most people who consume large amounts of sugar-filled processed foods are prone to obesity and other diseases.
The American Heart Association recommends nine teaspoons a day of sugar for men and six teaspoons for women. Since a teaspoon is equal to four grams. That would mean 36 grams for men and 24 grams of sugar for women. While this is considered as ‘additional sugars’ it’s still best to get it from natural sources.
How much sugar do they have?
Sugar can take two forms, as food or as a beverage. Here are common foods and the amount of sugar they have:
- Breakfast cereals: Per 100gram servings
- Cheerios: 0.88 tsps.
- Corn Flakes: 1.93 tsps.
- Coco Puffs: 7.55 tsps.
- Reese’s Puffs: 6.3 tsps.
- Wheaties: 3.08 tsps.
- Shredded Wheat: 0 tsps.
If you want to make a healthier choice, Shredded Wheat and Cheerios, is a good choice with their zero and 0.88 tsps., respectively.
Beverages are notorious culprits for calories and sugar. Unlike foods, beverage are more subtlety consumed. Sodas are typically the number one reason most people pack in the sugar. Even one can, which is around 330 ml, can have lots of sugar.
- Coca-Cola: 7.25 tsps.
- Sprite: 7.61 tsps.
Also, watch out for artificial fruit juices. These drinks not only have loads of sugar but artificial coloring and other preservatives. Another drink you might grab when you feel you need a pick-me-up during long work hours is an energy drink. A can of Red Bull has 5.35 tsps. of sugar.
Chocolate bars need no explanation about sugar. But if you’re curious about how much sugar your favorite bar has, check this out.
- Snickers (57 g): 5.83 tsps.
- Milky Way (58 g): 7.02 tsps.
- 3 Musketeers (60 g): 8.14 tsps.
- Butterfinger (60 g): 5.58 tsps.
- Hershey’s Milk Chocolate (43 g): 4.87 tsps.
- M&M’s (42 g): 5.68 tsps.
Natural Alternative
Taking out the sugar may not seem fun, but it’s a good way to stay healthy. Of course, you don’t have to fully cut off sugar from your diet. Just replace it with natural ones, and eat moderately. Here are natural sugar alternatives in the form of fruits:
- Bananas: 2.48 tsps.
- Apples: 2.11 tsps.
- Grapes: 3.14 tsps.
- Pineapples: 2 tsps.
- Mangoes: 2.77 tsps.
- Strawberries: 99 tsps.
- Kiwi: 1.82 tsps.
- Blueberries: 2.02 tsps.
