So how much is too much? Are there any guidelines?

Well in November 2009 the AHA (American Heart Association) published a scientific statement in the journal Circulation spelling out specific guidelines on limiting sugar intake. According to the AHA there is new evidence showing a relationship between sugar intake and cardiovascular health. High sugar intakes have also been linked to other health concerns such as obesity (about two thirds of Americans are overweight or obese), high blood pressure and other risk factors for heart disease and stroke.

In order to cut down on the amount of sugar you eat, you first need to know where it can be found. Added sugars defined by the AHA are sugars and syrups added to foods during processing or preparation and include sugars and syrups added at the table. Examples of foods providing the largest source of added sugar in the American diet are:

• regular soft drinks
  
• candy
  
• cakes
  
• cookies
  
• pies
  
• fruit drinks, such as fruitades and fruit punch
  
• milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk
  
• grain products such as sweet rolls and cinnamon toast
  

Natural sugars though should be a part of a healthy diet because they are an integral part of fruits, vegetables, dairy products and many grains. Foods containing natural sugars in addition to supplying needed nutrients can also help satisfy our cravings for sweets.

The nutrition fact label lists the total grams of sugar. It does not distinguish though between naturally occurring sugar and added sugar.

To help determine whether or not a food contains added sugars, you must read the ingredient list. Names for added sugars on food labels may include:

• brown sugar
  
• corn sweetener
  
• corn syrup
  
• dextrose
  
• fructose
  
• fruit juice concentrates
  
• glucose
  
• high-fructose corn syrup
  
• honey
  
• invert sugar
  
• lactose
  
• maltose
  
• malt syrup
  
• molasses
  
• raw sugar
  
• sucrose
  
• sugar
  
• syrup
  

Keep in mind, ingredients are listed in descending (most to least) order.

Listed below are two labels from the FDA website. The plain yogurt on the left has 10g of sugars, while the fruit yogurt on the right has 44g of sugars in one serving.

Plain Yogurt	Fruit Yogurt

Plain Yogurt contains no added sugars. Fruit Yogurt contains added sugars If you are concerned about your intake of sugars, make sure that added sugars are not listed as one of the first few ingredients.

It is the AHA’s recommendation is that no more then half of what is called your discretionary calorie allowance should come from added sugars. The discretionary calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group.  For most American women that is no more than 100 calories per day and for most American men it is no more than 150 calories per day from added sugars. A high intake of added sugars contributes to the over consumption of discretionary calories by Americans.

Discretionary calories

You can learn more about what your recommend total and discretionary calorie allowance should be by going to MyPyramid.gov. The discretionary calories allowance is based on estimated calorie needs by age/sex group. Physical activity increases calorie needs, so those who are more physically active need more total calories and have a larger discretionary calorie allowance. The discretionary calorie allowance is part of total estimated calorie needs, not in addition to total calorie needs. This chart from MyPyramid.gov gives a general guide.

Additional Label Tips:

Sugar-Free	less than 0.5 g of sugar per serving
Reduced Sugar or Less Sugar:	at least 25% less sugars per serving compared to an appropriate reference food
No Added Sugars or Without Added Sugars:	No sugar or sugar-containing ingredient such as juice or dry fruit is added during processing
Low Sugar	Not defined nor allowed as a claim on food labels