You need a boost, so you stop at the nearest Starbucks for a quick cup of joe. Of course, you opt for your favorite -- the Venti White Chocolate Mocha.
There’s no need to skimp. After all, it’s just coffee, right?
Wrong.
That simple cup of coffee contains nearly 19 teaspoons of sugar -- more than triple the recommended daily allowance for women. And that’s just one cup.
If you find this statistic to be shocking, you’re definitely not alone.
The truth is that most Americans are unaware of how much sugar they consume. This is creating a major health epidemic: sugar overload.
The question is: just how much sugar is too much?
According to Face the Facts USA, the average American consumes nearly 30 teaspoons of sugar and sweeteners per day. However, the recommended daily amount of sugar is just six teaspoons for women and nine teaspoons for men.
Remember our simple cup of coffee? As it turns out, liquid treats like these are some of the greatest health offenders when it comes to all things sweet. In fact, Face the Facts' studies show that sugary beverages are the leading source of calories in the American diet.
But calories aren’t the only concern. According to SugarScience.org, sugary liquids can raise the risk of developing numerous diseases. Take this for instance: partaking in just one 12-ounce can of soda daily can increase your risk of dying from cardiovascular disease by nearly one-third.
And it doesn’t stop there. Downing just one or two sugary drinks per day increases your risk of developing Type 2 diabetes by 26 percent.
Yikes!
Unfortunately, sugary liquids are just the tip of the iceberg. Your favorite processed foods may be causing just as big of a problem.
According to the International Food Information Council Foundation, “Food processing is any deliberate change in food that occurs before it’s available for us to eat.” Some processed foods can be healthy -- like frozen vegetables. However, many of these foods can be silent health hackers when it comes to sugar intake.
You see, most people don’t know that they are consuming added sugar when it comes to processed foods -- these sugars are often hidden or sneakily labeled. In fact, there are more than 60 different names used for sugar on labels. This makes it nearly impossible for the average consumer to know just what is and isn’t sugar.
Studies also show that ultra-processed foods can lead to metabolic syndrome (Met S), commonly known as insulin resistance. Metabolic syndrome is characterized by factors that include abdominal obesity, high triglycerides, high blood pressure, high cholesterol and a fasting blood glucose level of more than 100 mg/dl.
According to the American Heart Association, nearly 34 percent of adults live with this condition. The consequences can be life-threatening. Not only does Met S double your risk of developing heart disease, but it also quintuples your risk of developing diabetes.
Some experts believe that another risk of added sugar intake is nonalcoholic fatty liver disease. According to the American Liver Foundation, “Non-alcoholic fatty liver disease (NAFLD) is the buildup of extra fat in liver cells that is not caused by alcohol.”
Obesity and diabetes are thought to be common causes of this disease. “The liver can’t process all of that sugar because it’s a toxin,” says Kristin Lund, a certified health coach specializing in diabetic nutrition. “The more sugar you put in your body, the more the liver can’t process. So it starts making extra fat, and the liver itself gets fatty.”
Another issue associated with excess sugar consumption is obesity. According to the Centers for Disease Control and Prevention (CDC), 34.9 percent of Americans are obese. A BMJ study found that sugar can be a leading factor when it comes to weight gain. It has been determined that decreased sugar intake results in weight loss, whereas added sugar intake results in weight gain.
So just what can you do to take control of the sugar in your life?
First and foremost, know how to read labels. After all, knowledge is power. Look for words like sucrose, barley malt, dextrose, maltose, rice syrup and high-fructose corn syrup. These are common industry terms for sugar.
Second, redesign how you order your favorite sweetened beverages. Instead of going for that Starbucks Venti White Chocolate Mocha, opt for the tall (small) size. This cuts your sugar intake by more than half. Or consider a Venti Skinny Caramel Macchiato, which has just 22 grams of sugar.
Be aware of the fact that many experts recommend steering clear of these types of drinks altogether. “If you really care about your health, consider ordering plain black coffee sweetened with vanilla stevia. Just bring the stevia from home and add it to your drink,” Lund says. “And don’t worry about adding full-fat milk. The fat will slow the absorption of sugar.”
Third, try to order fresh foods when eating out. Panera Bread offers many healthy options when it comes to controlling sugar intake. The Ancient Grain Arugula & Chicken Salad makes a great choice with just 20 grams of sugar. And opt for the whole-grain baguette as your side, which has just two grams of sugar. Consider mixed fruit if you really want to ramp up the health factor.
Watch out for hidden sugars in salad dressings. “Companies throw sugar in the dressings, so you can get a massive intake of sugar without even realizing it,” Lund says. “Instead, choose oil and vinegar or hummus.”
Finally, avoid boxed foods if at all possible. “I live by this philosophy. The closer it is to God made, usually, the better it is for you. And the more man has touched it, the worse it is, metabolically speaking,” Lund says. “When you process wheat, for example, you take out the fiber. Fiber is needed by the body because it slows the absorption into the blood stream. When the fiber is taken away, the food turns to sugar more rapidly, which spikes blood sugar and requires insulin to be released so that your arteries don’t ‘sugarify’ (a process called glycation).”
Instead, make your favorite items from scratch. This puts the power of sugar savviness in your hands. “Stick with fresh foods like grilled meats and vegetables. In addition, add spices. Many spices have health benefits. Black pepper, for example, aids the body in absorbing nutrients from the food,” Lund says. “And if you do need a sweet treat, opt for dark chocolate with berries. This makes for a power-packed antioxidant treat.”