Policy Update: American Heart Association Sugar Recomendation

By Rachael Solomon

The American Heart Association released a statement two weeks ago, recommending those 18 years or younger should consume 25 grams or less of added sugar each day, which is equivalent to one 8 oz sugary drink a week. It also stated children younger than two years of age shouldn’t have any added sugars, but their diet should include nutrient packed foods, such as eggs, to help with brain and body development. Some foods contain sugar naturally such as fruit and milk, however added sugars are introduced during preparation or processing or added at the table. Examples of added sugars are regular soft drinks, sugars, candy, cakes, cookies, pies and fruit drinks, ice cream and other grains like cinnamon toast or waffles. Added sugars contribute zero nutrients to one’s diet but add numerous calories increasing one’s weight. Over time, weight gain can lead to obesity, poor heart health and other diet-related disease.

Why is the public health community prioritizing this issue you might ask? The amount of added sugar consumed by youth 18 years and younger is three times the amount of the American Heart Association’s latest recommendation of no more than 25 grams per day. One study found just after nine days of limiting added sugars among a group of children who have issues with weight, there was a reduction in risk for weight related health problems even when calories were held constant. Another 2014 study from a major medical journal, found a significant relationship between too much added sugars and an increased risk of heart disease later in life. Therefore it is important to start leading a healthy lifestyle at a young age to increase the likelihood of individuals practicing these healthy habits throughout their life.

Added sugars are everywhere, in ketchup, Chinese chicken salad, granola bars, barbecue sauce, hamburger buns and even salad dressings. Where does one even start when reducing added sugars? Begin by looking at a nutrition facts label and identifying the total grams of sugar. Remember, sugar is listed as grams per serving, so you may need to do some math to figure out how many grams are in an entire package. Try to choose options with little to no sugar. When looking at a processed food or drink, look at the ingredients. Sugar has many names including those ending in “ose” (sucrose, maltose), high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, honey, fruit juice concentrate and many more. Also remember that organic or all natural sugar is still sugar!

To assist you with nutrition facts label reading, be sure to download our Green Light Foods app which breaks down nutrition information in an easy to read traffic light format.

When planning meals and snacks for your children, be aware of the hidden added sugars and read the labels. Try to emphasize healthy diets including fruits, vegetables, whole grains, lean meat, poultry and fish and limit foods with low nutritional value and added sugars. 

Sources

1 You Know What's Sweet? Healthier Kids
2 Kids and added sugars: how much is too much?