NEW YORK, Oct 30: The sweet allure of sugary treats is hard to resist, but excessive consumption of added sugar can lead to significant health problems. On average, Americans aged two and older consume about 17 teaspoons of added sugar daily, nearly three times the American Heart Association's recommended limit of 6 teaspoons for women and 9 teaspoons for men.

Research indicates that high sugar intake is linked to numerous health issues, including weight gain, type 2 diabetes, heart disease, liver disease, cancer, and even depression. Dr. Laura Schmidt, a sociologist and health policy expert at the University of California, San Francisco, highlights that the pervasive presence of sugar in our diets is a systemic issue, not just an individual failing.

Dr. Schmidt emphasizes that while sugar shouldn't be vilified, Americans must significantly reduce their intake. The challenge lies in the fact that sugar is present in many foods, from obvious sources like sodas and candy to less apparent items like breakfast cereals, bread, and yogurt. Estimates suggest that added sugars can be found in 74% of packaged foods.

Food manufacturers often use sugar, fat, and salt to make products more appealing, resulting in hyper-palatable ultraprocessed foods that are difficult to resist. To help manage sugar consumption, Dr. Schmidt offers several strategies:

Limit liquid sugar: Avoid sugar-sweetened beverages like sodas, energy drinks, and fruit-flavored drinks. These are major contributors to added sugar in diets, especially among children, and provide no nutritional value.

Eliminate temptations at work: Encourage workplaces to stop selling sugary drinks in vending machines and cafeterias. Studies show that removing these beverages can lead to a significant decrease in waist circumference for regular soda drinkers.

Create a sugar-free home environment: Work with your household to eliminate sugary snacks and beverages from home. This collective effort can help reduce temptation and make it easier to manage sugar cravings.

Manage cravings: Implement strategies to cope with sugar withdrawal. Techniques like "surfing the urge"—a method that involves acknowledging cravings without acting on them—can be beneficial. Online guided meditations and audio resources can help in this process.

Reserve sugary foods for occasions: Limit added sugars to special treats rather than incorporating them into daily meals. Dr. Schmidt recommends that adult women should aim for less than 6 teaspoons of added sugar daily, while men should aim for less than 9 teaspoons. Children should consume even less, with no added sugars for those under two.

By closely monitoring food labels for added sugar content and making conscious dietary choices, individuals can significantly reduce their sugar intake and improve their overall health.