Leena Watts
Sugar is a type of carbohydrate that the body breaks down into glucose, which acts as a source of energy. While sugar is not harmful in small amounts, the body does not need added sugar to function properly. Excessive consumption of added sugar can lead to adverse health effects, and it is recommended that people limit their intake. This is because added sugars contribute extra calories without providing any nutrients. Natural sugars, on the other hand, are usually accompanied by beneficial nutrients, vitamins, and minerals. Therefore, when experts advise reducing sugar intake, they are typically referring to added sugars found in sweets, cakes, biscuits, and sugary drinks.
Do you have to have sugar in your diet?
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake for adults | Men: 9 teaspoons; Women: 6 teaspoons |
| Average daily sugar intake for adults in the US | 17 teaspoons |
| Sources of added sugar | Sweets, cakes, biscuits, chocolate, fizzy drinks, juice drinks, squash, milkshakes, cordials, honey, syrups, jams, marmalades, sweetened yoghurt, etc. |
| Sources of natural sugar | Fruits, vegetables, milk, etc. |
| Health effects of excessive sugar consumption | Obesity, diabetes, cardiovascular disease, Type 2 diabetes, tooth decay, etc. |
| Health benefits of reduced sugar consumption | Improved heart health, controlled weight, better insulin regulation, etc. |
| Tips to reduce sugar intake | Gradually reduce sugar in recipes, swap sugary drinks for water or unsweetened tea, choose unsweetened breakfast options, etc. |
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What You'll Learn
The body doesn't need added sugar to function
The body does not need added sugar to function. Naturally occurring sugars, such as those found in fruit, vegetables, and milk, come packaged with a variety of nutrients that the body needs to stay healthy. For example, fructose in fruit comes with fibre and various vitamins and minerals.
Added sugars, on the other hand, are considered "empty calories". They contribute additional calories without providing any nutrients. These sugars are rapidly absorbed by the body, causing a quick spike and drop in blood sugar levels, known as a sugar crash. This can leave you feeling tired and craving more sugar to stabilize your energy levels.
Excessive sugar consumption can lead to adverse health effects, and most adults and children are already consuming too much sugar. It is recommended to limit added sugars and opt for natural sources of sugar instead. For example, instead of sugary drinks, choose water, lower-fat milk, or sugar-free alternatives. Reduce the amount of sugar you add to your tea or coffee gradually until you can cut it out completely. Choose unsweetened breakfast cereals and add fruit for sweetness, or opt for wholegrain bread with less of your usual spreads like jam or honey.
When shopping, look for lower-sugar options and read nutrition labels to make informed choices. Be mindful that sugar has various names on ingredient lists, so check for alternative sweeteners like honey, brown sugar, or high-fructose corn syrup. By making these conscious choices, you can reduce your added sugar intake and improve your overall health.
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Natural sugars are found in fruits, vegetables, and milk
While it is important to limit the amount of added sugar in your diet, natural sugars are essential for a healthy, balanced diet. Natural sugars are found in fruits, vegetables, and milk, and they come with a variety of nutrients that the body needs to stay healthy.
Fruits, for example, contain natural sugars like fructose, which is a monosaccharide. They also contain fibre and various vitamins and minerals. Fruits tend to contain less sugar per serving than candies, desserts, and many other foods with added sugar. The natural sugar in fruits is absorbed more slowly than the added sugar in soda because of the fibre in the fruit. This means that while an apple contains natural sugar, it is still a healthier choice than a can of cola, which can have as much as 9 cubes of sugar.
Vegetables also contain natural sugars, as well as dietary fibre, vitamins, minerals, and phytonutrients. Research shows that eating plenty of vegetables can protect against weight gain, obesity, heart disease, stroke, and some cancers.
Milk also contains natural sugar, in the form of lactose. While whole milk and lower-fat milk contain the same amount of sugar, choosing lower-fat milk can reduce your saturated fat intake.
Overall, natural sugars found in fruits, vegetables, and milk are an important part of a healthy diet and can be consumed without negative effects as long as they are part of a balanced diet.
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Excess sugar can lead to adverse health effects
Naturally occurring sugars come with a variety of nutrients that the body needs to stay healthy. For example, alongside fructose, fruit contains fibre and various vitamins and minerals. Consuming whole foods that contain natural sugar is generally considered to be healthy. Plant foods also have high amounts of fibre, essential minerals, and antioxidants, and dairy foods contain protein and calcium. Since the body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains has also been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.
On the other hand, added sugars are not necessary for a healthy body to function. Food manufacturers add sugars to products to increase flavour and extend shelf life. Consuming too much added sugar can have a serious impact on heart health, as it can raise blood pressure and increase chronic inflammation, both of which are risk factors for heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by interfering with the body's appetite control system. This is because liquid calories are not as satisfying as calories from solid foods.
Furthermore, animal studies have shown that excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating. This can also lead to weight gain. In addition, prolonged high-sugar consumption drives resistance to insulin, a hormone that regulates blood sugar levels. While no study has proven that sugar consumption causes diabetes, there are strong connections. Eating large amounts of sugar can indirectly raise diabetes risk by contributing to weight gain and increased body fat, which are risk factors for developing diabetes.
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Sugar alternatives may aid weight loss
While sugar is necessary for the body, excessive consumption of added sugar can have adverse health effects. The body breaks down all carbohydrates into sugar, which then enters the bloodstream and acts as a source of energy. However, too much sugar can lead to health issues such as high blood sugar, insulin resistance, metabolic syndrome, dental cavities, increased triglycerides, obesity, and type 2 diabetes.
To maintain a healthy diet, it is recommended to cut down on food and drinks containing free sugars, typically found in sweets, cakes, biscuits, chocolate, and fizzy drinks. Instead of sugar, one can opt for low-calorie sweeteners, which are consumed by millions globally. These sugar alternatives are especially beneficial for those seeking to manage their weight or blood glucose levels.
Research suggests that replacing sugar with low or no-calorie sweeteners may aid weight loss and weight management. A 1-year trial found that adults who used sweeteners had greater diet satisfaction, improved mood, and reduced cravings for sweet foods. These qualities could help individuals maintain their weight after initial weight loss. However, it is important to note that the long-term health effects of sweeteners are still being debated, with some studies suggesting potential risks such as diabetes and heart disease.
While sugar alternatives may aid in weight loss, it is crucial to make informed choices. Some sugar substitutes may be highly processed and lack beneficial nutrients like vitamins, fiber, minerals, or antioxidants. Natural sweeteners derived from plants, such as stevia and monk fruit, are generally regarded as safe by the FDA and can be a healthier option. Additionally, instead of completely eliminating sugar, one can focus on reducing added sugar and choosing naturally occurring sugars found in fruits, whole grains, and dairy products. These natural sources provide essential nutrients and contribute to a healthy, balanced diet.
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Sugar addiction is a disputed concept
Sugar is a form of carbohydrate that the body breaks down into glucose, which acts as a source of energy. While the body needs glucose to function properly, it does not need any added sugar, which is found in sweets, cakes, biscuits, chocolate, and some fizzy drinks and juices. The overconsumption of added sugar can lead to adverse health effects, and it is recommended that people limit their intake.
The concept of "sugar addiction" has been widely discussed, with some arguing that sugar acts as an addictive agent, eliciting neurobiological changes similar to those seen in drug addiction. Sugar is a substance that releases opioids and dopamine, which may contribute to its potential addictiveness. Some people have described symptoms of withdrawal and craving when they cut down on sugar-rich foods, leading to a cycle of self-medication with sweet foods that can result in obesity or eating disorders.
However, there is limited empirical evidence to support sugar addiction in humans. While animal studies have shown that intermittent access to sugar can lead to addiction-like behaviours such as bingeing, it is unclear if this translates to humans in the same way. The concept of sugar addiction is disputed, and more research is needed to understand its potential impact on human health and behaviour.
The rise in obesity rates has brought the idea of "food addiction" into the spotlight, with some suggesting that the easy availability of inexpensive, palatable foods high in sugar has contributed to the obesity epidemic. The notion of "food addiction" is based on subjective reports, clinical accounts, and case studies, and there is ongoing research to better understand the link between sugar consumption and potential addictive behaviours.
While the concept of sugar addiction is disputed, it is clear that excessive sugar consumption can have negative health consequences. It is important to limit added sugar intake and make healthier food choices to maintain a balanced diet and support overall health and well-being.
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Frequently asked questions
No, the body doesn't need added sugars to function properly. However, sugar is not harmful in small amounts, and natural sugars are found in foods that contain various beneficial nutrients, vitamins, and minerals.
Here are some ways to reduce sugar intake:
- Gradually reduce the amount of sugar you add to hot drinks.
- Choose unsweetened wholegrain breakfast cereals.
- Opt for water, lower-fat milk, or sugar-free, diet, or no-added-sugar drinks instead of sugary fizzy drinks.
- Choose tins of fruit in juice rather than syrup.
- Read nutrition labels to identify added sugars and compare sugar content.
Many foods that are not considered sweet contain a lot of sugar. Some examples include ready-made soups, stir-in sauces, ready meals, ketchup, and some curry sauces. Fruit juices and smoothies also contain natural sugars and should be limited to no more than 150ml per day.
