Would You Like Some Sugar on that Steak?

Seeing was believing for Matt Stacey when it came down to really grasping the amount of added sugar in his diet. 

The 38-year-old Orem father always knew there was likely added sugar in his dietary choices, but never realized how much until he saw a demonstration at Utah Valley Hospital’s new LiVe Well Center.

“I never think to myself that a steak needs a bunch of sugar on top of it, but I don’t hesitate to put BBQ sauce on it. I’d always understood the idea of added sugar, but to actually see it was incredible,” said Stacey, a participant in the LiVe Well Center’s six-month Healthy Lifestyle Program. 

A new session of the Healthy Lifestyle Program begins May 3. The comprehensive behavior change program is designed to help people make lasting changes to live a healthier life. The program includes pre- and post-physical assessments, nutrition classes, personal training sessions and more. Call 801-357-4141 for more information or to register. 

Added sugars aren’t in foods naturally. They include sugars and syrups that manufacturers add to products and the sugar you add yourself. Some foods have sugar naturally, like fruit, vegetables and milk. The sugars in these foods are not added sugars. 

Daniel Burgess, registered dietitian at the LiVe Well Center, said the largest source of added sugars in the U.S. diet is generally from a liquid, meaning soda, energy drinks, sport drinks, fruit drinks, dairy desserts and teas. The amount of added sugar in several common items is below:

• 1 can regular soda = 12.25 tsp added sugar (126 calories added sugar)
• 1 bottle (20 oz.) sports drink = 7.625 tsp added sugar (122 calories added sugar)
• 1 serving (6 oz.) flavored yogurt = 4.5 tsp added sugar (72 calories added sugar)
• 1 TBSP ketchup = .75 tsp added sugar (12 calories added sugar)
• 1 piece chocolate cake = 12.25 tsp added sugar (196 calories added sugar)

Stacey said he was a “big time” soda drinker before seeing the sugar demonstration. Now he rarely even thinks about getting a soda and opts for water instead. “I remember telling my wife there was no way I’d give up soda. To go from that to where I am today is amazing,” he added.

According to national guidelines, men should have less than 55 grams (220 calories) of added sugar, based on a 2,200-calorie diet. Women should have less than 45 grams of added sugar, based on an 1,800-calorie diet.

“We should limit our total daily consumption of added sugars to less than 10 percent of calories per day. We’re not saying we can never have a regular soda or that piece of chocolate cake, but it should be more of a treat than a daily occurrence,” said Burgess.


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