Sugar, Salt and the New Dietary Guidelines: Dietitians and Nutritionist Weigh In
Jan 18, 2016
Aug 29, 2022
Nutrition & MovementSheryl Kraft, a freelance writer and breast cancer survivor, was born in Long Beach, New York. She currently lives in Connecticut with her husband Alan and dog Chloe, where her nest is empty of her two sons Jonathan. Sheryl writes articles and essays on breast cancer and contributes to a variety of publications and websites where she writes on general health and wellness issues. She earned her MFA in writing from Sarah Lawrence College in 2005.
Full BioLearn about our editorial policies
Every five years, U.S. law requires an update of the Dietary Guidelines for Americans, which were created in 1980 to help educate consumers about healthy nutrition.
After all, who can't use a reminder for good or better habits, a way to maximize our health and reduce our risk for chronic diseases?
Not only are these guidelines important in keeping people like us informed (and knowing what to shop for at the supermarket!), but they're also used for shaping nutrition policy, education, outreach and food assistance programs.
But sometimes it can feel like the government is trying to reinvent the wheel, since the guidelines generally carry the same old messages from update to update: Eat less fat, salt and sugar; focus on grains, low-fat and fat-free dairy, lean meats, fresh fruits and veggies; and of course, watch your weight.
Sugar and salt grains may look innocuous, but they are common culprits, turning up again and again when it comes to nutrition talk and health. And, as always, we are consuming too much of both.
Sugar has a long-standing association with empty calories, weight gain, cavities and health ills, like heart disease. A major study in JAMA Internal Medicine says that a diet high in sugar may raise your risk of dying of heart disease—even if you're not overweight. There's also evidence of sugar's role in the rates of obesity, type 2 diabetes and some types of cancer.
Current Dietary Guidelines for Sugar
Americans should limit sugar to no more than 10 percent of daily calories (roughly 12 teaspoons per day for many adults). On average, Americans consume between 22 to 30 teaspoons of added sugar daily. Too much.
Salt is associated with high blood pressure. The American Heart Association (AHA) says that too much salt in your body causes water retention, which can put an added burden on your heart and blood vessels. Having high blood pressure makes you more susceptible to heart disease or stroke.
The average American consumption of about 3,400 milligrams of sodium a day is way too high, considering the AHA's recommendation of 1,500 milligrams for optimal heart-health. Cutting back to even 2,400 milligrams a day can be helpful, they say.
Current Dietary Guidelines for Salt
The new guidelines say Americans should cut sodium to no more than 2,300 milligrams per day. That equals one teaspoon (or 6 grams) of salt.
Because some of the sodium in our diets is added during food preparation, there are easy ways to cut back. You can do it yourself, by cooking with less of it and by keeping the saltshaker off the table. Most of the sodium in our diets comes from highly processed foods and baked goods, so avoid them when you can and be sure to check the labels. When ordering at a restaurant, and ask for "no extra salt."
I reached out to four top nutritionists and dietitians to get their advice on easy ways to cut down on salt and/or sugar. Here's what they had to say:
Jill Weisenberger, MS, RDN, author of The Overworked Person's Guide to Better Nutrition
Bonnie Taub-Dix, author of Read It Before You Eat It and owner of BTD Nutrition Consultants
Have you found some easy and convenient ways to cut down on salt and sugar? Share your ideas below.
More Reading:
Health Officials Warn That Kids Are Eating an Excess of Sodium
Spare That Tire: The Truth About Middle-Age Belly Fat
21 Easy Ways to Get Diabetes