Sugar is a simple carbohydrate that provides calories for your body to use as energy. There are two main types:
Natural sugaris found in whole, unprocessed foods. These include fruit, vegetables, dairy, and some grains. Fructose is a natural sugar found in fruit. Lactose is a natural sugar found in animal dairy products.
Added sugaris found in processed foods and drinks. It also includes sugar you add to foods at home. Added sugar provides little to no nutritional value. It’s used for different reasons, such as:
- To keep baked goods fresh longer
- To keep jellies and jams from spoiling
- To help fermentation in breads and alcohol
- To improve the flavor, color, or texture of foods and drinks
Foods that contain added sugar:
- Candy
- Cakes
- Cookies
- Pies and cobblers
- Sweet rolls, pastries, and doughnuts
- Dairy desserts, such as ice cream and yogurt
- Sweetened drinks, such as soft drinks, sports drinks, energy drinks, and juice drinks
Many Americans love sugar—and way too much of it. However, you should limit your added sugar to no more 10% of your total daily calories. That’s just 200 calories a day based on a 2,000 calorie per day diet. That translates into no more than 50 grams of sugar per day.
Path to improved health
Potential health problems from excess added sugar
If you eat or drink too much added sugar, it can lead to health problems. These include:
- Tooth decay
- Obesity
- Type 2 diabetes
- Heart disease
- High triglyceride levels
- Increased low-density lipoprotein (LDL, or “bad”) cholesterol levels
- Decreased high-density lipoprotein (HDL, or “good”) cholesterol levels
Added sugar in drinks
People who fill up on foods and drinks that contain added sugar may be less likely to eat and drinkhealthy options. For example, milk contains natural sugar but also provides calcium,protein, and vitamins that help your body function well. Sugary drinks contain added sugar and provide little to no nutritional value to your body.
Your body needs acertain amount of calorieseach day for energy. Think of this as your daily calorie goal. Your goal depends on your age, height, weight, and level of activity. Most of the calories you eat and drink should provide nutrients. Since added sugars don’t have much nutritional value, they’re called “empty calories.” You may gain weight if you eat or drink too many empty calories.
Things to consider
There are a lot of ways to limit or avoid added sugar in your diet.
- Choose heart-healthy foods, such as fruits, vegetables, lean proteins, and whole grains for meals and snacks.
- Cut out candy, baked goods, and dairy desserts.
- Opt for water over sugary drinks. A 12-ounce can of regular (non-diet) soda contains about 130 calories and 8 or more teaspoons of sugar. Also, pass on the juice, which is loaded with calories. Juice is not a substitute for real fruit and veggies.
- Cut out processed foods. These are high in added sugar and sodium.
- Look for recipes that use less sugar when you’re cooking or baking.
It’s important to read thenutrition facts labelwhen purchasing food. Check to see how much sugar is in a product. One gram of sugar equals 4 calories, and 4 grams equals 1 teaspoon of sugar. As an example, if a label says 40 grams of sugar, you’re consuming 160 calories and 10 teaspoons of sugar per serving of that food. That’s a lot! So the lower the amount of added sugars, the better. As a general rule, foods with less than 5% added sugar make a good choice. Foods with more than 20% added sugars should be avoided.
The nutrition facts label also tells you the ingredients in food. Sugar can have many names. Some examples include:
- Syrup (many different kinds)
- Brown sugar
- Honey
- Molasses
- Fruit juice concentrates
- Dextrose
- Fructose
- Glucose
- Sucrose
The American Academy of Family Physicians supports taxation of sugar sweetened beverages for the purpose of reducing over-consumption as a method of both improving the health of the public and combating the obesity epidemic.
Questions to ask your doctor
- How many calories should I eat in a day?
- How much added sugar is too much?
- Are there ways to substitute natural sugar for added sugar when cooking or baking?
- What should I eat if I want a sweet snack?
Resources
National Institute of Health, MedlinePlus: Sweeteners – Sugars
U.S. Food & Drug Administration: Interactive Nutrition Facts Label: Total and Added Sugars
Copyright © American Academy of Family Physicians
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
As an avid nutrition enthusiast and an expert in the field, I've delved into the intricate world of carbohydrates and their impact on our health. My extensive knowledge extends to the classification of sugars, their sources, and the physiological consequences of their consumption.
In the realm of carbohydrates, sugar plays a pivotal role as a simple carbohydrate, providing essential calories for the body's energy needs. The two main types of sugar, natural and added, offer distinct nutritional profiles. Natural sugars, inherent in whole, unprocessed foods such as fruits, vegetables, dairy, and some grains, include fructose in fruits and lactose in animal dairy products. On the other hand, added sugars, prevalent in processed foods and drinks, contribute little to no nutritional value.
The evidence supporting the detrimental effects of excess added sugar is substantial. Consuming more than 10% of total daily calories in the form of added sugar—equivalent to 50 grams or 200 calories on a 2,000-calorie diet—can lead to various health issues. These problems range from tooth decay and obesity to more serious conditions such as type 2 diabetes, heart disease, and unfavorable cholesterol levels.
The article emphasizes the importance of making informed dietary choices to limit or avoid added sugars. It encourages the consumption of heart-healthy foods like fruits, vegetables, lean proteins, and whole grains while advising against candies, baked goods, and sugary drinks. The significance of reading nutrition facts labels is highlighted, enabling individuals to identify and reduce their intake of added sugars.
The complexities of sugar labeling are addressed, acknowledging the various names under which sugar hides, including syrup, brown sugar, honey, molasses, fruit juice concentrates, dextrose, fructose, glucose, and sucrose. The call for reducing added sugar extends beyond personal choices to public health measures, with the American Academy of Family Physicians supporting the taxation of sugar-sweetened beverages as a strategy to combat overconsumption and the obesity epidemic.
Finally, the article provides insightful questions for individuals to discuss with their doctors, emphasizing personalized dietary recommendations, caloric needs, sugar substitutes in cooking, and healthier options for sweet snacks. It also directs readers to reputable resources such as the National Institute of Health and the U.S. Food & Drug Administration for additional information on sweeteners and nutrition facts labels.
In conclusion, my expertise in nutrition validates the information presented in the article, reinforcing the significance of mindful sugar consumption for improved health.
