### How Much Sugar Are You Eating? According to the U.S. Department of Agriculture (USDA), Americans consume an average of 156 pounds of added sugar per year. That's equivalent to 31 five-pound bags per person! However, not all of this sugar comes directly from the sugar bowl. Only about 29 pounds come from traditional sugar, or sucrose. The rest is hidden in various foods. Common sources of hidden sugars include candy, soda, and junk food, but also items you might not expect, like crackers, yogurt, ketchup, and peanut butter. These often contain high-fructose corn syrup (HFCS), a sweetener that has seen a 3.5% annual increase in use over the past decade. In the U.S., the main source of added sugar is soft drinks, which account for 33% of all added sugars consumed. Sweetened fruit drinks make up 10%, while candy and cake each contribute 5%. Ready-to-eat cereals, table sugar, honey, cookies, brownies, syrups, and toppings each account for 4%. A significant 26% comes from prepared foods like ketchup, canned vegetables and fruits, and peanut butter. Low-fat products can also be high in sugar to compensate for the lack of fat. For example, fat-free or low-fat salad dressings can be surprisingly high in sugar. While sugar can be part of a healthy diet, consuming too many calories from sugar can lead to health problems like diabetes and obesity. Foods high in sugar taste good, making it easy to overeat them, especially sugary drinks like teas, sports drinks, and juice-based drinks. To maintain a healthy diet, the United Nations and the World Health Organization recommend that sugar should account for no more than 10% of daily calories. For a 2,000-calorie diet, that's just 200 calories or eight teaspoons of sugar. A single can of regular soda can exceed this limit. To avoid hidden sugars, read food labels carefully. Artificial sweeteners can help with weight maintenance but should be used sparingly. Fresh fruit is always a good alternative if you crave something sweet.