Understanding the Impact of Sugars on Health
Sugar is one of the most controversial ingredients in our food supply. On one hand, sugar occurs naturally in many nutritious foods like fruits and dairy products. On the other hand, added sugars are often blamed as a leading cause of obesity and related health conditions like heart disease and diabetes.
With so much conflicting information, it can be confusing to understand which types of sugar are healthy in moderation and which ones should be limited for optimal wellness.
Identifying Naturally Occurring Sugars
Many healthy foods contain natural sugars that play important roles. Fruit gets much of its sweet taste from fructose, the sugar that occurs naturally in produce like apples, oranges and grapes. Lactose, a natural sugar found in dairy products like milk and yogurt, is an important source of calories and nutrients in the diets of infants and children.
These types of naturally occurring sugars come packaged with essential vitamins, minerals, fiber and antioxidants. They can be enjoyed as part of a balanced diet without concern for adverse health effects. In fact, food sources of natural sugar are incredibly important for overall well-being.
Understanding Added Sugars
On the other hand, added sugars refer to syrups and sweeteners that are added to foods during processing, preparation or at the table. Common types of added sugar include white and brown sugar, corn syrup, maple syrup, honey and concentrated fruit juice.
Food manufacturers often add sugar to everything from bread, salad dressing and tomato sauce to yogurt, cereal and flavored milk. While small amounts of added sugar are commonplace and fine in moderation, overdoing it can lead to excess calorie consumption and weight gain over time.
Identifying the Best and Worst Sugar Sources
When looking at your sugar intake, its important to focus on the overall quality of your diet. Getting sugar from fruit is better than getting it from candy or soda.
Sugar Sources to Prioritize
As a part of a balanced diet, the best sources of sugar are whole, unprocessed foods like:
- All fresh, frozen and canned produce
- Plain dairy like milk, unsweetened yogurt and cottage cheese
- Legumes like beans and lentils
- Nuts and seeds
Enjoy these in appropriate portions along with plenty of vegetables, high-quality protein foods, whole grains and healthy fats like olive oil. Pairing nutrient-dense foods containing natural sugars with fiber, fat or protein can help slow absorption and promote feelings of fullness and satisfaction.
Sugar Sources to Limit
On the contrary, these sugar-packed foods and beverages provide very little nutritional value and are best limited in a healthy diet:
- Candy
- Cakes, cookies and pastries
- Soda and sweetened beverages
- Fruit juice
- Pre-sweetened cereals
- Flavored yogurts
Overdoing intake of these sugary foods and drinks can lead to weight gain, blood sugar fluctuations and increased disease risk when consumed on a regular basis.
Determining Safe Sugar Intake
Currently, most leading health organizations recommend limiting added sugar intake to less than 10% of total daily calories for the average adult. For a diet of 2,000 calories per day, this equates to around 50 grams or 12 teaspoons of added sugars (1).
Unfortunately, exceeding this limit is easy considering that one 12-ounce can of soda contains around 40 grams alone. The average American actually consumes a staggering 17% of total calories from added sugar (2).
While naturally occurring sugars like those in fruit, vegetables and dairy foods shouldnt be limited, its wise to be mindful of overall consumption of packaged foods and beverages with high amounts of added sugars.
Tips to Reduce Added Sugars
Here are some tips for decreasing sources of added sugars in your diet:
- Drink water, seltzer or unsweetened tea instead of soda and sweetened beverages
- Flavor foods with herbs, spices and extracts instead of sugar
- Opt for plain dairy products and add fresh fruit for sweetness
- Compare labels and choose products made without added sugars
- Limit intake of desserts and sweetened baked goods
- Use modest amounts of condiments like ketchup, barbecue sauce and salad dressings
Bottom Line
Not all sugars are created equal when it comes to your health. Naturally occurring sugars like lactose and fructose as part of a diet rich in whole, nutritious foods and plants provide health benefits. Meanwhile, cutting back on added sugar from processed foods and drinks can promote weight loss, stabilize blood sugar levels and support overall health.
While treats like cookies and candy certainly have a place for special occasions, the everyday diet should focus on healthy, minimally processed sources of natural sugars paired with plenty of additional nutrients.
FAQs
What are some examples of foods with naturally occurring sugars?
Fruits, vegetables, dairy products like milk and yogurt, and legumes contain naturally occurring sugars like fructose and lactose. These come with other important nutrients.
How much added sugar is recommended per day?
Health organizations recommend limiting added sugar to less than 10% of total calories, or about 50 grams per day in a 2,000 calorie diet. The average American consumes over 17% from processed foods and drinks.
Is honey better for you than regular white sugar?
While honey contains some antioxidants and nutrients that white table sugar lacks, it’s still considered an added sugar. Use modest amounts, but limit as part of a healthy diet. Maple syrup and agave also fall into this category.
How can I reduce sources of added sugar in my diet?
Drink water and unsweetened beverages instead of soda and juice, use natural sweeteners like fruit, favor plain yogurt with fresh berries over flavored yogurts with sugar, compare labels to choose low-sugar products, and limit intake of desserts and sweets.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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