How Much Sugar We Consume Everyday Without Being Notice

In our modern and fast-paced lives, it may be difficult to keep a healthy balance of nutrients in our food. Sugar is one of these nutrients, and the cells in our body would die without it. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity and type 2 diabetes.

To keep control of sugar levels, it helps to know just how much sugar there is in the food we eat. Here, we have listed the sugar content of numerous everyday foods, both processed and natural ones.

What is Sugar?

Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances. It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose.

Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.

The American Heart Association (AHA) have said that added sugars "contribute zero nutrients" and are just empty calories "that can lead to extra pounds, or even obesity, thereby reducing heart health."

Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today because so many products have sugar added to them.

The AHA currently recommend that men consume no more than 150 calories from added sugar per day, and women 100 calories.

In early 2014, however, the World Health Organization (WHO) called for a reduction of daily sugar intake to 5% of total daily calories in order to tackle public health problems, such as obesity and tooth decay. Nutritionists strongly recommend against consuming more than 13 teaspoons a day.

Sugar content in common foods and drinks

To help you keep track of how much sugar you're consuming we've listed some common everyday foods and drinks, together with their sugar content. Some of these may surprise you:

How Much Sugar Is In A Chocolate Bar?

With high sugar content, chocolate should always be viewed as an occasional treat. 

• Milk chocolate bar (44g) - 5.75 teaspoons of sugar 
• Snickers bar (57g) - 7 teaspoons of sugar 
• Milky Way bar (58g) - 8.5 teaspoons of sugar 
• Marshmallows (100g) - 14.5 teaspoons of sugar 
• Caramel piece (10g) - 1.7 teaspoons of sugar 
• Butterfinger bar (60g) - 6.9 teaspoons of sugar 
• Dove chocolate bar (37g) - 5 teaspoons of sugar 
• Starburst packet (45 grams) - 5.5 teaspoons of sugar 
• Twix bar - 2.75 teaspoons of sugar 
• M&Ms packet (45 grams) - 5.75 teaspoons of sugar 
• Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar 

How Much Sugar Do Soft Drinks Contain?

Soft drinks often contain a high amount of sugar. 

• Coca cola (one can) - 7 teaspoons of sugar 
• Red Bull (one can) - 7.5 teaspoons of sugar 
• Lemonade (one glass) - 5.5 teaspoons of sugar 
• Orange squash (one glass) - 2.5 teaspoons of sugar 
• Hot chocolate (one mug) - 4.5 teaspoons of sugar 
• Fruit smoothie (one glass) - 3.5 teaspoons of sugar 

A study published in Circulation, the journal of the American Heart Association, identified a link between drinking more than one soft drink a day and increased risk of developing heart disease and diabetes.

How Much Sugar Does Fruit Contain?

Fruits contain fructose, a type of sugar. Fresh fruit have no "added sugar", but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.

*per 100 grams

• Bananas contain approximately 3 teaspoons of sugar (fructose). 
• Mangos - 3.2 teaspoons of sugar 
• Bananas - 3 teaspoons of sugar 
• Apples - 2.6 teaspoons of sugar 
• Pineapples - 2.5 teaspoons of sugar 
• Grapes - 4 teaspoons of sugar 
• Lemons - 0.6 teaspoons of sugar 
• Kiwi fruit - 2.3 teaspoons of sugar 
• Apricots - 2.3 teaspoons of sugar 
• Strawberries - 1.3 teaspoons of sugar 
• Raspberries - 1 teaspoon of sugar 
• Blueberries - 1.7 teaspoons of sugar 
• Cranberries - 1 teaspoons of sugar 
• Tomatoes - 0.7 teaspoons of sugar 

How Much Sugar Do Cakes and Desserts Contain?

• A medium slice of carrot cake contains approximately 3 teaspoons of sugar. 
• Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar 
• Carrot cake (1 medium slice) - 3 teaspoons of sugar 
• Custard (1 medium portion) - 3.25 teaspoons of sugar 
• Chocolate mousse (1 medium portion) - 3 teaspoons of sugar 
• Cornetto (1 cone) - 3 teaspoons of sugar 
• Donut (1 jam doughnut) - 3.5 teaspoons of sugar 
• Fruit pie (1 medium portion) - 3.5 teaspoons of sugar 
• Fruit cake (1 medium slice) - 5 teaspoons of sugar 
• Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar 
• Ice cream (1 scoop) - 3 teaspoons of sugar 
• Rice pudding (1 portion) - 3.75 teaspoons of sugar 
• Sponge cake (1 medium slice) - 5.5 teaspoons of sugar 
• Swiss roll (1 roll) - 2.5 teaspoons of sugar 

Why Should I Monitor My Sugar Intake?

The American Heart Association has urged people to cut their added sugar intake because of evidence that it can cause the following health conditions: 

• Obesity - Scientists at the Medical Research Council found that eating more sugar is associated with obesity. 
• High blood pressure - A high-fructose diet raises blood pressure in men, according to research reported at the American Heart Association's 63rd High Blood Pressure Research Conference. 
• Heart disease - Researchers at the Emory University School of Medicine and the US Centers for Disease Control and Prevention (CDC), found that people who consume higher amounts of added sugar are more likely to have heart disease risk factors. 
• Type 2 diabetes - Research conducted at the University of California-San Francisco indicates that sugar intake could be directly linked to type 2 diabetes.

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What Are The Health Benefits of Grapefruit?

The grapefruit was bred in the 18th century as a cross between a pomelo and an orange. They were given the name grapefruit because of the way they grew in clusters similar to grapes. Grapefruits vary in hue from white or yellow to pink and red and can range in taste very acidic and even bitter or sweet and sugary.

Grapefruits vary in hue from white or yellow to pink and red and can range in taste very acidic and even bitter or sweet and sugary.

Grapefruits are low in calories but full of nutrients. They support clear, healthy skin, help to lower our risk for many diseases and conditions and may even help with weight loss as part of an overall healthy and varied diet.

Nutritional Breakdown of Grapefruit

According to the USDA National Nutrient Database, half of a medium pink grapefruit, (3 ¾ in diameter) contains approximately 52 calories, 0 grams of fat, 0 grams of sodium, 0 grams of cholesterol, 13 grams of carbohydrate (including 8.5 grams of sugar and 2 grams of dietary fiber), and 1 gram of protein.

Eating half of a grapefruit per day will meet 64% of your vitamin C needs, 28% of vitamin A, 2% of calcium and 2% of magnesium.

Rich in Vitamins

Grapefruits also contain small amounts of vitamin E, thiamin, riboflavin, niacin, folate, pantothenic acid, potassium, phosphorus, manganese, zinc and copper.

Not only are pink grapefruits high in common vitamins and minerals, they also pack a powerful antioxidant punch with lycopene and beta-carotene along with the phytonutrients limonoids and naringenin.

Studies have shown that fresh pink or red grapefruit contains higher quantities of bioactive compounds and has significantly higher antioxidant potential than white or yellow grapefruit.

Possible health benefits of consuming grapefruit

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like grapefruit decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Weight loss

Grapefruit may not be a miracle weight loss food as touted in some previously popular fad diets, but consuming grapefruit as part of a healthy diet may just give you a little boost. The Scripps Clinic 'Grapefruit Diet' study, led by Dr. Ken Fujioka, monitored the weight and metabolic factors of 91 obese men and women for 12 weeks. Each participant was randomly assigned to one of four groups to receive either placebo capsules along with 7 ounces of apple juice, grapefruit capsules with 7 ounces of apple juice, 8 ounces of grapefruit juice with a placebo capsule or half of a fresh grapefruit with a placebo capsule three times a day before each meal.

After 12 weeks, the fresh grapefruit group had lost the most weight at 3.52 lbs, the grapefruit juice group had lost 3.3 lbs, the grapefruit capsule group had lost 2.42 lbs, and the placebo group had lost 0.66 lbs. According to the researchers, there was also a significant reduction in 2-hour post-glucose insulin level in the grapefruit group compared with placebo. Half of a fresh grapefruit eaten before meals was also associated with improved insulin resistance.

Stroke

According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least.

Blood Pressure and Heart Health

The powerful nutrient combination of fiber, potassium, lycopene, vitamin C and choline in grapefruit all help to maintain a healthy heart.

One study found that a diet supplemented with fresh red grapefruit positively influences blood lipid levels, especially triglycerides. Researchers concluded that the addition of fresh red grapefruit to the diet could be beneficial for people with atherosclerosis wanting to lower their high lipid levels, especially triglycerides.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. Increasing potassium intake is also important for lowering blood pressure because of its powerful vasodilation effects.

Cancer

As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, grapefruit can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies and foods high in vitamin C and beta-carotene have been shown to lower the risk of esophageal cancer in particular.

Digestion and regularity

Grapefruit, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Hydration

As one of the most hydrating fruits in the world made up of 91% water (just below watermelon) and full of important electrolytes, grapefruit is a great snack to have on hand to prevent dehydration.

Skin Repair

The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the main support system of skin. Hydration and vitamin A are also crucial for healthy looking skin, both of which grapefruits can provide.

Asthma Prevention

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including grapefruit.

Potential Health Risks of Consuming Grapefruit

Grapefruit intake should be avoided when taking certain medications, because of its enzyme binding ability. This means the medication can pass from your gut to your bloodstream easier and faster than normal. In many cases, these higher levels can be dangerous. Statin drugs, calcium channel blockers and psychiatric drugs are some of the most-common medications that interact with grapefruit.

Take caution when consuming grapefruit if you have a current kidney condition. Too much potassium can be harmful to those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and regurgitation when consuming highly acidic foods such as citrus fruit, however individual reactions vary.

Keep in mind that is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

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7 Reason Why Your Weight Loss Diet Went Wrong

In my one-on-one work with clients there is a dual focus: I help them adopt a healthy new eating regimen, but in order for new patterns to stick, we also have to zero in on unhealthy habits that tend to keep them stuck. If you've ever uttered the phrase, “I know what I need to do, but I just can’t seem to do it!” my bet is lingering detrimental habits are the culprit.

Weight Loss

Here are seven that come up often, and why breaking them may just be the final solution to achieving weight-loss results that last!

Drinking too often

For most of my clients, drinking alcohol has a domino effect. After one drink, their inhibitions are lowered and their appetite spikes. That combo - in addition to the extra calories in the cocktails themselves - results in consuming hundreds of surplus calories. And it happens more often than they realize, because most people underestimate how much they drink until they begin keeping a food diary. The good news is when they consciously cut back, they drop weight like a hot potato. If you think you may be in the same boat, become a teetotaler for a 30 days, or commit to limiting alcohol in specific ways, such as only drinking one night per week, and a setting a max of two drinks. The results can be dramatic.

Well, Wine good for health, right? 

Eating “diet” foods

I loathe “diet” foods. First, they’re usually packed with lots of unwanted additives and impossible-to-pronounce ingredients. And let’s face it, they’re just not filling or satisfying. Dozens and dozens of clients have told me that after eating a frozen diet entree, bar, or dessert, they were left with lingering hunger and thoughts of food, which led to nibbling on other foods—grabbing a jar of almond butter and a spoon, a handful or cereal, or a second (or third) “diet” product. As a result, they wind up taking in far more calories than they would have if they had prepared a healthy, satisfying meal. And here’s the kicker: a 2010 study found that we burn about 50 percent more calories metabolizing whole foods versus processed foods. This is likely why I've seen clients break a weight loss plateau when they ditch diet foods, and start eating more calories from fresh, whole foods. 

I think i will have only bananas for dinner 

Overeating healthy foods

I’m over the moon when clients fall in love with healthy fare like veggies, lentils, avocado, and whole grains. The only sticking point is they sometimes eat too much. I recall one client who swapped fast food breakfast sandwiches for oatmeal, which was fantastic. But his oatmeal portion was too large given that he sat at a desk all day, and in addition to topping it with fruit, he combined it with a smoothie, which was really a meal in and of itself. The truth is while whole foods are nutrient rich and they enhance metabolism, you can overdo it. To prevent that, listen to your body’s hunger and fullness cues, and use visuals to guide your portions. For example, a serving of fruit should be about the size of a tennis ball, a portion of cooked oatmeal should be half that amount, and if you add nuts or seeds, stick with a golf ball sized addition. 

Yes, this one healthy and i can eat more

Skipping meals

I’m sure you've heard this one before, but it’s a biggie. Going long stretches without eating can create two unwanted side effects that undermine weight loss. First, you’ll likely burn fewer calories as a way to compensate for not having fuel when you need it. Second, you’ll up your chances of overeating at night, when your activity level is low; and because it’s impossible to retroactively burn calories, the unneeded excess gets sent straight to your fat cells. In other words, timing is important. Several studies have found that it’s not just your overall daily calories, but also when you eat them that matters. A good rule of thumb is to eat larger meals before your more active hours, smaller meals before less active hours, and never let more than four to five hours go by without eating.

I'm on Diet! 

Counting calories

Aside from the fact that the quality and timing of the calories you consume is critical for weight loss success, the practice of counting calories can backfire. One study found that even without limitations, calorie counting made women more stressed. Nobody wants that. Plus, an increase in stress can cause a spike in cortisol, a hormone known to rev up appetite, increase cravings for fatty and sugary foods, and up belly fat storage. Also, the calorie info available on packaged foods or on restaurant menus isn't a perfect system. I’m not saying that calorie info is meaningless, but I do think there are more effective and less cumbersome ways to shed pounds.

Shunning good fat

Despite the best attempts of nutrition experts to dispel the notion that eating fat makes you fat, most people have remained fat-phobic. Just yesterday someone told me they avoid avocado because it’s high in fat, and last week a client was shocked when I recommended using olive oil and vinegar in place of fat-free salad dressing. But eating the right fats is a smart weight loss strategy. In addition to quelling inflammation - a known trigger of premature aging and diseases including obesity - healthy fats are incredibly satisfying. They delay stomach emptying to keep you fuller longer and research shows that plant-based fats like olive oil, avocado, and nuts up appetite-suppressing hormones. Plant fats have also been shown to boost metabolism, and they can be rich sources of antioxidants, which have been tied to leanness, even without consuming fewer calories. Aim to include a portion in every meal. Add avocado to an omelet, whip coconut oil into a smoothie, add nuts to your oatmeal, drizzle garden salads with olive oil, and enjoy dark chocolate as a daily treat.

No Fat?

Emotional eating

The habit of reaching for food due to boredom, anxiety, anger, or even happiness is by far the number one obstacle my clients face when trying to lose weight. We’re practically taught from birth to connect food and feelings. Many of my clients share stories about being rewarded with treats after a good report card or a winning game, or being consoled with food after being teased at school or going to the dentist. We bond over food, bring it to grieving loved ones, use it to celebrate, or turn to it as a way to stuff down uncomfortable feelings. It’s a pattern that’s socially accepted (even encouraged) and it’s challenging to overcome. But it’s not impossible. And even if you found non-food alternatives to addressing your emotional needs 50 percent of the time, I guarantee you’ll lose weight. Instead of a fad diet, consider making this your New Year’s resolution—while you can’t break the pattern overnight, this change may be the most important and impactful for weight loss success.

Bad Mood makes you eat more 

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