From Dr. Mercola:
The American Heart Association and the World Health Organization (WHO) recommend limiting your daily added sugar intake to nine teaspoons (38 grams) for men and six teaspoons (25 grams) for women.
I strongly recommend limiting your daily fructose intake to 25 grams or less from all sources, including natural sources such as fruit — regardless of whether you’re male or female. That equates to just over six teaspoons of total sugar a day.
The average American, however, consumes around 20 teaspoons of added sugar a day, which is more than three times my recommended amount.
There’s simply no doubt that this overconsumption of sugar is fueling the obesity and chronic disease epidemics we’re currently struggling with, including type 2 diabetes, heart disease, and Alzheimer’s.
Most people are aware that sugar is present (in abundance) in sweet processed foods like doughnuts, cakes, and candy.
Yet, many are unaware of just how much sugar they’re consuming, as it’s oftentimes hidden under other less familiar names, such as dextrose, maltose, galactose, and maltodextrin, and found in foods you wouldn’t necessarily expect.
According to SugarScience.org, added sugars hide in 74 percent of processed foods under more than 60 different names!1 So, needless to say, if you eat processed foods then consuming more than the recommended daily amount of sugar is far easier than you might think.
31 Foods with More Sugar Than a Doughnut
Doughnuts are one of the worst foods you can eat, and they’re also one of the most sugar-laden. So they serve as a good barometer of sugar content. If the food you’re eating contains more sugar than a doughnut, it’s probably not doing your health any favors.
There’s more to a food’s nutritive value than its sugar content alone (so eating a piece of whole fruit with 10 grams of sugar is going to offer you far more value than a doughnut with 10 grams), but the point is that even some “healthy-sounding” foods are too high in sugar to actually be healthy.
Krispy Kreme’s original glazed doughnut contains 10 grams of sugar. Take Part, Business Insider, BuzzFeed, and Mother Jones compiled 31 foods that have more sugar than this, some of which may surprise you.2,3,4,5
Chili’s Caribbean Chicken Salad with Grilled Chicken = almost 7 doughnuts (67 grams of sugar) Starbucks Caramel Frappuccino = 6 doughnuts (64 grams of sugar) Jamba Juice Banana Berry Smoothie, small = 6 doughnuts (60 grams of sugar) Odwalla Superfood Smoothie, 15.2 ounces = 5 doughnuts (50 grams of sugar) Sprinkles Red Velvet Cupcake = 4.5 doughnuts (45 grams of sugar) California Pizza Kitchen Thai Chicken Salad = 4.5 doughnuts (45 grams of sugar) Kraft French Style Fat Free Dressing = 4 doughnuts (42 grams of sugar) Dunkin’ Donuts Reduced-Fat Blueberry Muffin = 4 doughnuts (40 grams of sugar Snapple Peach Tea = 4 doughnuts (39 grams of sugar) Burger King Chicken, Apple, and Cranberry Garden Fresh Salad with Chicken = 4 doughnuts (38 grams of sugar)