Soft drinks, breakfast cereals, cookies a colleague baked — sugar is everywhere. The average American consumes more than 71 grams of added sugar a day. For Black Americans, the number is even higher: nearly 80 grams daily, according to federal data. That means the Standard American Diet keeps many of us on a steady sugar high year-round.
During the holiday season, when food and sweets are woven into nearly every celebration, sugar consumption often surges. From office parties to family dinners, sugar is as much a part of the season as sleigh bells — tempting the more than 60% of Americans who say they’re actively trying to cut back.
Hidden Sugar Is Everywhere
Sugar doesn’t just live in desserts. It’s baked into everyday holiday foods like candied yams, muffins, cranberry sauce, pasta, and potatoes. It shows up in brownies, pound cake, fudge, sugar cookies, and other seasonal treats. And it flows freely in sodas, wine, and cocktails.
At holiday parties, birthday dinners, and cocktail receptions, avoiding sugar can feel as daunting as climbing Mount Everest. Make no mistake, though: sugar is addictive — and Black people are hooked.
Many researchers and health professionals are recognizing sugar addiction is a real and harmful phenomenon. And the addiction isn’t our fault: it’s hidden in nearly every kind of food, including yogurt, spaghetti sauce, and whole-wheat sandwich bread.
How Much Sugar Do Black People Eat?
According to the Centers for Disease Control and Prevention:
- Black Americans consume an average of 19 teaspoons of added sugar per day, or just over 79 grams.
- White Americans consume about 17 teaspoons per day, or roughly 70 grams.
- Both groups exceed recommended daily limits for added sugar
“The World Health Organization states that an adult living on a standard 2,000-calorie diet should aim to consume about 25 grams of sugar per day,” according to a report by the Center of Alcohol and Substance Abuse Studies at Rutgers University-New Brunswick. That’s six teaspoons per day.
The Food Industry Wants You Hooked
While sugar is hidden in everyday foods, like yogurt or breakfast cereal, sugar addiction is more than the occasional hankering for something sweet or indulging in holiday treats. And the food industry is complicit.
“Processed foods and refined grains create additional sugar in the body once the body metabolizes the food,” according to AddictionCenter.com, a clearinghouse of addiction resources. “Sugar in moderation is not harmful; however, many overdo it.”
To be specific, “approximately 75% of Americans eat excess amounts of sugar — many of whom could be classified as having a sugar addiction,” according to the website.
A Drug-Like Effect With Serious Consequences
Experts say addiction is more than a hankering for something sweet; it manifests itself in uncontrollable cravings that can’t be ignored. That’s not surprising, experts say, since it affects the brain like drugs and alcohol do.
Like cocaine, excess sugar consumption “can create a spark of energy and a short-term high in the body,” triggering a dopamine release, according to AddictionCenter.com. When the rush turns to a crash, though, it takes consuming even more sugar to counteract irritability and fatigue.
Obesity and diabetes — twin chronic health problems that stalk the Black community “are a risk of sugar overindulgence,” according to the website. Eating too much sugar can also lead also has been linked to mental health issues such as anxiety, depression, and mood swings.
How to Break the Sugar Habit
It’s not easy, but there are ways to kick a sugar habit long-term. Experts, including counselors and support groups that treat addictions, recommend the following.
- Stay Hydrated. It’s easy to overlook the fact that drinking water during the day can help reduce cravings for sugar and other foods
- Reach for low-sugar options. Naturally sweet foods like fruit or a small piece of dark chocolate can provide a hint of sweetness without pushing you into the sugar-crash zone.
- Eat small, balanced meals throughout the day. Consuming protein, healthy fats, and foods like dried fruit, vegetables, or sweet potatoes can help stabilize blood sugar levels and minimize withdrawal symptoms if you decide to drastically reduce your sugar intake.
If the cravings are still overwhelming, professional help or moral support from friends and family could do the trick. There are addiction treatment centers that specialize in sugar addiction.
You may also be able to find a 12-step recovery program such as Food Addicts Anonymous, and some treatment centers offer online support.
