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“Avoid Added Sugars”

Unfortunately, added sugars are present in a lot of foods, including sodas and fruit juices, processed foods, flavored yogurts, cereals, condiments, bread, sauces, soups, and more. As a result, many of us are eating way too much of it. When it comes to sugar intake, there are two things to look for on nutrition labels. “Total Sugars” includes all the sugar that’s in the food, including the natural sugars present in healthy foods like fruits and dairy products, as well as sugars that are added to the product. “Added Sugars,” on the other hand, refers only to how much sugar was supplemented to the food during processing. These added sugars go by a plethora of names—common ones include high-fructose corn syrup, fructose, glucose, maltose, sucrose, and dextrose—and should be avoided wherever possible. Experts found, “Strong evidence from mostly prospective cohort studies but also randomized controlled trials have shown that eating patterns that include lower intake of sources of added sugars are associated with reduced risk of [cardiovascular disease] in adults, and moderate evidence indicates that these eating patterns are associated with reduced risk of obesity, type 2 diabetes, and some types of cancer in adults.” One study has raised alarm bells in its findings of soda—one of the top sources of added sugar for Americans.

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