It’s no surprise nutrition pros agree thatsugary drinks and foodsshould beenjoyed in moderation. But when it comes to添加了糖, it can be tough to know how much is too much. That’s why food labels that say things like ‘low sugar,’ ‘lightly sweetened,’ or ‘just a tad sweet’ seem helpful — at first.
However, these labels can be misleading. In fact, some products with these labels contain more added sugar than the recommended daily limit in just one serving. Registered dietitians explain why limiting added sugar intake is important and how to read labels carefully.
THE CASE FOR CUTTING BACK ON ADDED SUGAR
Unlike天然糖found in fruit and dairy (which are loaded with nutritious vitamins and nutrients),添加了糖is在食品加工过程中添加和is devoid of nutrients. “Added sugars are typically the culprit behind health issues like weight gain, high triglycerides, low HDL cholesterol, high blood pressure and high blood sugar,” explainsGrace Goodwin Dwyer, RD. “Too much added sugar can also put you at greater risk for developing heart disease and Type 2 diabetes.”
为了最大程度地降低健康风险，“U.S. Dietary Guidelinesrecommend less than 10% of your daily calories come from added sugar,” says Goodwin Dwyer. “For a 2,000 calorie diet, that’s a maximum of 50 grams of added sugar per day.”
The American Heart Association sets an even lower bar: It推荐women limit added sugar to 25 grams per day and men limit it to 36 grams per day.
“If you’retrying to lose weightor become healthier, I’d stick to the AHA’s guideline and focus on adding nutrients likefiber和proteinto your diet,” says Goodwin Dwyer. “These will help you feel fuller for longer,promote good gut health和maintain your body’s lean muscle mass.”
WHY “LOW SUGAR” LABELS CAN BE MISLEADING
许多食品和饮料标签都使用营销术语来拥有产品的利益。但是，您在食品和饮料套餐上看到的许多营销术语不受FDA的监管。Jackie Elnahar, a registered dietitian. Because of this, food and drink companies have a great deal of leeway to put nearly whatever words they want on the label, no matter what’s actually in the product.
Elnahar补充说：“这一术语缺乏明确性导致了潜在的误导性食品营销。”实际上，诚实的茶（可口可乐所有）最近被起诉，以销售25克糖作为“有点甜的糖”的茶。
“Long story short, you shouldn’t blindly trust the claims [on food and drink labels],” says艾米丽·沃德（Emily Wunder）, RD.
Some terms haveset criteria from the FDA如：
THE BOTTOM LINE
花时间仔细阅读营养标签。“由于美国政府recently changed the label, it’s easier to identify and determine how much added sugar is in a product,” saysKristin Kirkpatrick, RD.
“The new label sections off added sugar (as opposed to naturally-occurring sugar), and this is what you want to look for,” explains Kirkpatrick.
“Look for products that contain 10 grams or less of added sugar per serving,” recommends Goodwin Dwyer. You can also track your sugar intake with anapp like MyFitnessPalto help you be more mindful of your overall consumption.
