With all the different opinions and messages we are constantly being bombarded with, it can be easy to get confused about what sugar is and what is recommended. When consumed, sugar is converted by the body into glucose and used as energy (or stored) as fat to provide energy later. Here is what you need to know about the different types of sugar and how they can be part of a well-balanced diet.
Natural Sugar – Found naturally in foods
Natural sugars are full of nutrients, such as vitamins, minerals, fiber, protein, and antioxidants. These are found in fruit in the form of fructose and dairy in the form of lactose. The body will typically have a higher level of satiety after eating and a lower blood sugar spike due to the body digesting these natural sugars slower than refined sugars. Honey and maple syrup can also be considered natural sugars as they contain a small amount of nutrients, though they still should have a limited intake.
Artificial Sweeteners – Are they really that much healthier?
Popular artificial sweeteners such as Stevia, Agave, Splenda, etc., are considered sugar substitutes as they tend to be low calories and don’t contain sugar. However, they are highly processed and the long-term effects on health are still somewhat unknown. It is recommended to limit the amount used as some research shows that frequent consumption of artificial sweeteners can negatively affect gut health, lead you to crave sweet foods, and could lead to weight gain.
Refined Sugars – Sugar that has been processed from its natural form
Refined sugars typically do not contain nutrients and are digested rapidly which leads to a quick blood sugar spike and lack of satiety. This leaves you feeling tired and hungry again soon after eating. Examples of refined sugar include table sugar, brown sugar, and high-fructose corn syrup.
Added Sugars – Any sugars added during processing or preparation of food or drink
The American Heart Association recommends limiting added sugar intake to no more than 9 teaspoons of sugar for men and 6 teaspoons of added sugar for women. This sugar can be in the form of refined sugar or natural sugar. Unfortunately, it can be hard to tell if there are added sugars simply by looking at a nutrition facts panel of a food. Below is a list from the American Heart Association of names for added sugars that may pop up on the food’s ingredient list that can give you a better idea of the amount of sugar included in what you are eating or drinking.
Names of added sugars on labels:
- Brown sugar
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- Highfructose corn syrup
- Honey
- Invert sugar
- Malt sugar
- Molasses
- Raw sugar
- Sugar
- Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
- Syrup
Helpful terms to know:
- Sugar Free – less than 0.5 g of sugar per serving
- Reduced Sugar or Less Sugar – at least 25% less sugars per serving compared to a standard serving size of the traditional variety
- No Added Sugars or Without Added Sugars – no sugars or sugarcontaining ingredient such as juice or dry fruit is added during processing
- Low Sugar – not defined or allowed as a claim on food labels
Conclusion
Small amounts of sugar are not harmful to the body, so it is not necessary to avoid them completely. If you are following a well-balanced diet, there is room for a cookie every now and then. However, it is important to stay informed and be sure to include a variety of fruits, vegetables, whole grains, and lean proteins in your diet. Too many added sugars contribute to additional calories and zero nutrients. Remember that reducing the amount of sugars we eat can improve our heart health and control our weight.
For more information, visit Sugar 101 from the American Heart Association
Sources:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar
https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html