Includes Added Sugars
Sugar that is added to food during manufacture, processing, cooking or at the table
- Added sugar names on label - often words ending in -ose
- Caution light/low/fat free foods; often add sugars for flavor
- Added sugars are primary causes of obesity
Health Benefits:
- added sugars don't add nutrients; just empty calories
- no nutritional need for added sugars
- increase triglycerides
- cause rapid sugar crash and hunger cycle
Low intake of Includes Added Sugars
Symptoms of low Includes Added Sugars intake
- Dizziness, Lightheadedness
- Fatigue, Irritability, Anxiety
- H/A, Lack of energy, concentration
- Pale skin, Sweating
- Weak, Shaky, Muscle twitching
- Irregular or fast heartbeat
Causes of low Includes Added Sugars intake
- Improved heart health
- Improved weight control
- Stabilized blood sugar levels
- Healthier teeth
Excess intake of Includes Added Sugars
Symptoms of excess intake of Includes Added Sugars
- Blurred vision, headaches
- Dry mouth, increased thirst, sweating
- Fatigue, tired, weak
- Frequent urination
- Fruity breath odor, hunger, stomach pain
- Nausea, vomiting
At risk for excess Includes Added Sugars
- Cancer (some types)
- Cognitive decline
- Diabetes
- Heart disease
- Non-alcoholic Fatty Liver Disease
- Obesity
Includes Added Sugars Content in Foods
Foods High in Includes Added Sugars
| Food | Serving Size | Added Sugars |
|---|---|---|
| Dunkin' Blueberry Muffin | 1 muffin | 41 g |
| Minute Maid Lemonade | 1 cup | 27 g |
| Campbell's Tomato & Sweet Basil Bisque Soup, slow kettle style | 1 cup | 27 g |
| Monster Original Energy Drink | 1 cup | 27 g |
| Ocean Spray Original Craisins | 1 cup | 26 g |
| Trader Joe's Cranberry Orange Relish | 1 cup | 22 g |
| Powerade Fruit Punch Sports Drink | 12 ounces | 21 g |
| Nutella & Go w/ Breadsticks | 1 unit | 20 g |
| Hostess Chocolate CupCakes | 1 cake | 19 g |
| Healthy Choice Sweet & Sour Chicken | 1 unit | 18 g |
| Clif Oatmeal Raisin Walnut Bar | 1 bar | 16 g |
| Mott's Original Applesauce | 1 cup | 15 g |
| Dannon Fruit on the Bottom low fat Yogurt, Cherry | 1 unit | 14 g |
| Silk Chocolate Soymilk | 1 cup | 14 g |
| Gatorade Fruit Punch Thirst Quencher | 1 cup | 14 g |
| Dole Mandarin Oranges in Light Syrup | 1 cup | 14 g |
| Pancake syrup | 1 Tbsp | 12 g |
| Trader Joe's Yogurt Pretzels | 6 pieces | 12 g |
| Little Debbie Oatmeal Creme Pie | 1 pie | 12 g |
| Kellogg's Strawberry Nutri-Grain Bar, soft baked | 1 bar | 12 g |
| Chocolate Ice Cream | 1 cup | 11.2 g |
| Betty Crocker Banana Nut Muffins | 1 muffin | 11 g |
| Bush's Best Original Baked Beans | 1 cup | 11 g |
| Kellogg's Special K Fruit & Yogurt Cereal | 1 cup | 11 g |
| Pillsbury Original Cinnamon Roll w/Icing | 1 roll | 10 g |
| Bear Naked Fruit & Nut Granola | 1 cup | 10 g |
| Quaker Caramel Popped Rice Crisps | 13 mini cakes | 9 g |
| Kellogg's Raisin Bran Cereal | 1 cup | 9 g |
| Smucker's Seedless Strawberry Jam | 1 Tbsp | 9 g |
| Pillsbury Strawberry Toaster Strudel | 1 pastry | 8.5 g |
Foods Low in Includes Added Sugars
| Food | Serving Size | Added Sugars |
|---|---|---|
| Marie Callender's Chicken Pot Pie | 1 pie | 0.5 g |
| Quaker Buttermilk Ranch Popped Rice Crisps | 17 mini cakes | 0.5 g |
| Green Giant Sweet Peas | 1 cup | 1 g |
| Progresso Beef Pot Roast Soup | 1 cup | 1 g |
| Nature's Own 100% Whole Grain Bread | 1 slice | 2 g |
| Vlasic Sweet Relish | 1 Tbsp | 2 g |
| Lender's Cinnamon Raisin Swirl Bagel | 1 bagel | 2 g |
| Green Giant Simply Steam Lightly Sauced Honey Glazed Carrots | 1 cup | 2.5 g |
| Del Monte Sweet Corn Cream Style, canned | 1 cup | 3 g |
| Thomas' Cinnamon Raisin English Muffin | 1 muffin | 3 g |
| Dannon Light & Fit Vanilla Greek Nonfat Yogurt | 1 unit | 3 g |
| Kroger Shrimp Cocktail | 8 shrimp | 3 g |
| Dunkin' Bacon, Egg & Cheese English Muffin | 1 sandwich | 4 g |
| Glazed Spiral Ham | 3 ounces | 4 g |
| Prego Traditional Pasta Sauce | 1 cup | 4 g |
| Campbell's Healthy Request Tomato Soup | 1 cup | 4 g |
| Jif Natural Creamy Peanut Butter w/ Honey | 2 Tbsp | 4 g |
| Trader Joe's Non-Dairy Oat Beverage | 1 cup | 4 g |
| Planters Tropical Fruit & Nut Trail Mix | 3 Tbsp | 5 g |
| Breakstone's Pineapple Cottage Doubles | 1 unit | 5 g |
| Chocolate chip cookie | 1 2.25" dia | 6 g |
| DiGiorno Four Cheese Pizza w/ Traditional Crust Personal pan pizza | 1 pizza | 6 g |
| Jack Link's Original Beef Jerky | 1 ounce | 6 g |
| Skinny Cow Viva Vanilla Snackers Skinny Minis | 1 sandwich | 6 g |
| Quaker Chewy Oatmeal Raisin Granola Bar | 1 bar | 6 g |
| Blue Diamond Almond Breeze Original Almond Milk | 1 cup | 7 g |
| SkinnyPop Sweet & Salty Kettle Popcorn | 2.5 cups | 7 g |
| Clif Mini Cappuccino Bar | 1 bar | 8 g |
| Welch's Mixed Fruit Snacks | 1 pouch | 8 g |
| Quaker Apples & Cinnamon Instant Oatmeal | 1 packet | 8 g |
References
Sugar 101. (2021). American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Foods Highest in Added Sugar. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/added-sugar/all/highest/household/common+sr+fndds+branded/no
Sugars, added (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1235
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