The average American consumes two to three times the recommended amount of sugar per day. Here's how to curb your sweet tooth.

ST. Paul, Minnesota — From Halloween treats to holiday meals, sweets season is never-ending.

According to the American Heart Association, on average we consume two to three times more sugar than the recommended amount each day.

“Sugar enters our bloodstream, and our friend insulin takes it into our cells so it can be used for energy,” said Dr. Alison Gornik, an integrative pediatrician at Allina Health. “Too much sugar can burn out insulin and cause diabetes. And too much sugar can cause too much sugar to be stored elsewhere in our bodies, causing tissue damage that contributes to obesity. It will be stored as

In general, Gornik says, you should consume less than 25 grams of sugar per day.

“Maybe a little more for men and a little less for kids, but that's the approximate number you want,” she said.

25 grams of sugar is about 6 teaspoons. It may sound like a lot, but you can achieve that amount with just one item. Some candy bars contain about 25 grams of sugar, while sodas can contain a whopping 75 grams of added sugar, triple your daily limit.

Diet foods and foods labeled as sugar-free contain artificial sweeteners, which doctors say can also be harmful.

“Unfortunately, the data shows they still contribute to metabolic side effects like diabetes and obesity. And the big problem with these is that they're about 100 times sweeter. , they train our palates to want more and more,” Gornick said. .

Gornick recommends pairing sweets with fiber and protein, eating a savory breakfast instead of sweets, and taking a walk after meals.

“If you're disciplined, I think there are healthier and easier alternatives to cookies,” she says.

It all comes down to discipline and understanding that often confusing nutrition labels can lead to great success.

“You become really conscious and aware of this and start being proactive about the food you eat,” Gornick says.

To identify sweeteners on food labels, look for ingredients ending in “-ose,” such as fructose, glucose, and maltose.

Kirstin Mitchell

Kirsten Mitchell joined the WCCO team in November 2021 as a reporter. A St. Paul native, Kirsten takes pride in telling stories in her home state. She graduated from the University of Minnesota, Twin Cities (Go Gophs!) and interned at WCCO while there.

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