A Sweet New Year’s Resolution: Start Checking Nutrition Labels
Sugar. It’s in cookies, sodas, and desserts—all the usual suspects. But it also sneaks its way into unexpected foods like bread, salad dressings, and even flavored chips. And while it tastes delightful, the effects of excessive added sugar on our health are far from sweet.
Let’s start with some eye-opening numbers. Between 1875 and 2019, the availability of total caloric sweeteners (think cane and beet sugar, corn sweeteners, edible syrups, and honey) skyrocketed by a staggering 206%. And since 2019, that number has likely climbed even higher. The average American now consumes about 17 teaspoons of added sugar per day—that’s nearly three times the recommended limit for women (6 teaspoons) and more than double the limit for men (9 teaspoons), according to the American Heart Association. This dramatic increase comes with serious consequences for our health. Excessive sugar intake has been linked to insulin resistance, which can lead to chronic inflammation, autoimmune diseases, and diabetes, among other conditions. It’s also a major contributor to obesity and heart disease, two of the leading causes of death worldwide.
Why Added Sugar Is a Problem Added sugars are those that don’t naturally occur in food but are added during processing or preparation. Unlike natural sugars found in fruits and dairy—which come with fiber, vitamins, and minerals—added sugars are essentially empty calories. They provide energy but no nutritional benefits, making them a prime suspect in the rise of obesity and metabolic diseases.
What’s worse, sugar can be addictive. Studies have shown that consuming sugar triggers the release of dopamine in the brain, much like addictive drugs. This “reward” response can make it harder to control cravings and leads to overconsumption over time.
That doesn’t mean you need to eliminate sugar entirely from your diet. Let’s be real: nobody wants to live in a world without the occasional slice of cake or scoop of ice cream. Sugar tastes good, and it’s fine to enjoy it in moderation. But becoming aware of where sugar hides is the first step toward a healthier relationship with food.
A Simple New Year’s Challenge: Check the Labels This year, why not make it your goal to start checking food labels for added sugar content? Most packaged foods now list “Added Sugars” on their Nutrition Facts labels, often shown in grams and as a percentage of the daily recommended value. Here’s where you can get strategic:
Context Matters: If you’re eating a cookie and see it has 6 grams of added sugar, that makes sense—it’s a sweet treat! But if you pick up a bag of flavored chips and spot 11 grams of added sugar, pause and ask yourself: does this make sense? Probably not. Opting for a whole-food alternative like plain corn chips or a baked potato might be a smarter choice. These options often have zero added sugar and come with natural fiber, which aids digestion.
Focus on Substitution: Love sweetened yogurt? Try mixing plain yogurt with fresh fruit instead. Craving soda? Swap it for sparkling water with a splash of juice. These small changes can reduce your sugar intake without sacrificing flavor. And don’t forget your morning coffee—try cutting back on sugary creamers or using a natural sweetener like cinnamon.
Understand Hidden Sugars: Sugar goes by many names. High-fructose corn syrup, sucrose, dextrose, maltose, and agave nectar are just a few examples. Learning to recognize these on ingredient lists can help you identify sneaky sources of added sugar.
Build Better Habits: Once you get into the habit of checking labels for added sugars, you’ll find yourself making more informed decisions across the board. This simple practice can pave the way for a healthier lifestyle and may help reduce your risk of chronic illnesses over time.
The Bigger Picture
Addressing added sugar in your diet is just one piece of the puzzle. But it’s an impactful place to start. By becoming more conscious of what you’re eating and how it affects your body, you’re taking an important step toward better health. And the best part? It doesn’t require drastic changes or impossible resolutions. Just a little extra attention to the label can go a long way.
So this year, let’s challenge ourselves to be more mindful of the added sugars in our food. Not only will we feel better, but we’ll also be setting ourselves up for a healthier future—one smart choice at a time. Cheers to that!