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 a necessary part of a healthy diet, many foods and drinks contain natural sugars alongside various beneficial nutrients, vitamins, and minerals. These include fructose and lactose, which are found in fruits, vegetables, and milk. However, added sugars, such as those in baked goods and soft drinks, are considered empty calories and are linked to health conditions like diabetes, obesity, and tooth cavities. As a result, it is important to be mindful of sugar intake and make informed choices about the types and amounts of sugar consumed to maintain a balanced and healthy diet.
Characteristics and Values of Logging Sugar in Your Diet
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake | The NHS recommends keeping total sugar intake below 90g daily. The American Heart Association recommends that women consume less than 25g (6 teaspoons) and men less than 36g (9 teaspoons) per day. |
| Natural sugars | Fructose in fruits and vegetables, lactose in milk. These contain beneficial nutrients, vitamins, and minerals. |
| Added sugars | Sucrose, high fructose corn syrup, honey, table sugar. Added sugars are abundant in processed foods like soft drinks, candy, and baked goods. |
| Health effects of added sugars | Excess added sugar consumption is linked to obesity, diabetes, tooth cavities, and other health conditions. It can also cause cravings, binge eating, unintentional weight gain, and disease. |
| Reducing sugar intake | Choose unsweetened or lower-sugar options. Read nutrition labels to compare sugar content. Reduce sugar in recipes and drinks gradually. Opt for water or unsweetened drinks instead of sugary beverages. |
| Sugar alternatives | Natural zero-calorie alternatives include stevia and monk fruit. Artificial sweeteners like aspartame, saccharin, and sucralose are linked to potential health risks and weight gain. |
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What You'll Learn
Natural sugars vs added sugars
Natural sugars and added sugars have different impacts on health. Natural sugars are found in whole foods such as fruits, vegetables, milk, and dairy products, and they come with other healthful attributes like fibre, vitamins, and minerals. These sugars are slowly absorbed by the body, preventing rapid spikes and drops in blood sugar levels. For example, an apple contains fibre, so the natural sugar is absorbed more slowly than the added sugar in a soda.
Added sugars, on the other hand, are those that are added to food or drinks during processing or preparation. They include white sugar, brown sugar, honey, and other chemically manufactured sweeteners like high-fructose corn syrup. These sugars provide extra calories without any additional nutrients, and they are rapidly absorbed by the body, leading to quick energy spikes. Excessive consumption of added sugars can contribute to health issues such as weight gain, obesity, diabetes, and heart disease.
To maintain a healthy diet, it is recommended to limit the intake of added sugars and focus on natural sugars instead. This can be achieved by reducing the use of sugar in recipes, choosing unsweetened or lower-sugar options, and being mindful of the nutrition labels on food products. Natural sugars from fruits, vegetables, and dairy can be enjoyed as part of a balanced diet, providing essential nutrients and maintaining stable blood sugar levels.
It's important to note that even natural sweeteners like honey, maple syrup, or agave, when added to recipes or drinks, are considered added sugars. These natural sweeteners can contribute to health issues if consumed in excess, just like regular white sugar. Therefore, it's crucial to consume them in moderation and be mindful of their impact on overall health.
In summary, natural sugars found in whole foods are a healthy part of a balanced diet, while added sugars should be limited due to their potential negative impact on health. Reading labels, reducing added sugar intake, and making mindful choices can help individuals maintain a healthier relationship with sugar.
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How to cut down on sugar
Sugar is found in many foods, both naturally and as an additive. While sugar provides energy, it has no nutritional value on its own. Adults and young adults in the U.S. consume about 17 teaspoons of added sugar every day, exceeding the recommended daily allowance for men and women. Here are some tips to help you cut down on sugar:
Choose healthier snacks
Select snacks without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese, or lower-sugar yoghurt. If you're not ready to give up your favourite flavours, start by reducing your portion sizes. For example, instead of two biscuits, try having one.
Read nutrition labels
Check the ingredients lists and nutrition labels on food products to identify added sugars. Food manufacturers are now required to list the amount of added sugars on nutrition labels, making it easier for consumers to make informed choices. Look for foods with lower sugar content and be mindful of serving sizes.
Reduce sugar in recipes
When baking or cooking, gradually reduce the amount of sugar in your recipes. You can often cut the sugar by one-third to one-half without noticing a significant difference. Try using flavour extracts like vanilla or almond, or spices like cinnamon or nutmeg, to enhance sweetness without adding extra sugar.
Choose unsweetened beverages
Instead of sugary drinks, opt for water, lower-fat milk, or sugar-free alternatives. Even unsweetened fruit juices and smoothies can be high in sugar, so limit your intake to no more than 150ml per day. If you enjoy fizzy drinks, try diluting no-added-sugar squash with sparkling water.
Be mindful of hidden sugars
Many foods that are not considered sweet can contain surprisingly high amounts of sugar. This includes breakfast cereals, ready-made soups, stir-in sauces, and ready meals. When eating out, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, and some curry sauces. Condiments like ketchup can also contain significant amounts of sugar.
By following these tips and being mindful of your sugar intake, you can make a positive step toward a healthier diet.
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Sugar alternatives
While it's important to note that sugar is necessary for our bodies to function, and sugar isn't inherently bad, most adults and children in the UK eat too much sugar. The key is to reduce your intake of added sugar, which is found in processed foods and drinks and offers no nutritional benefits.
Natural Sweeteners
Natural sweeteners like stevia, monk fruit, and dates are much lower in calories than table sugar and do not significantly affect blood sugar levels. They can be used as a replacement for refined sugar in recipes and offer additional health benefits like providing nutrients and antioxidants.
Sugar Alcohols
Sugar alcohols such as erythritol, xylitol, and maltitol are popular sugar alternatives. They contain fewer calories, don't damage teeth like regular sugar, and don't significantly affect blood sugar levels, making them a smart choice for diabetics. However, some sugar alcohols may cause digestive issues when consumed in large amounts, and xylitol is highly toxic to dogs.
Unsweetened Foods
Choosing unsweetened versions of foods can help reduce sugar intake. Opt for unsweetened wholegrain breakfast cereals and add your own sweetness with fruit, which also contributes to your daily recommended fruit intake. When choosing tinned fruit, select those canned in juice rather than syrup.
Water and Unsweetened Drinks
Instead of sugary drinks, opt for water or unsweetened drinks like lower-fat milk, unsweetened tea, or infused water with a slice of lemon or lime. If you prefer fizzy drinks, try diluting no-added-sugar squash with sparkling water.
Lower-Sugar Snacks
When snacking, opt for lower-sugar options like fresh or tinned fruit, unsalted mixed nuts, plain popcorn, rice cakes, or crackers topped with lower-fat cheese. If you're craving something sweet, try having a smaller portion of your favourite snack or sharing it with someone. Look for lower-sugar versions of your favourite treats, and always read nutrition labels to make informed choices.
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Sugar in drinks
Sugar-sweetened beverages (SSBs) or sugary drinks are the leading sources of added sugars in the American diet. They include soda, fruit-flavoured drinks, flavoured water, sweetened coffee and tea, sports and energy drinks, etc. These drinks offer little to no nutritional benefits, and the extra calories and sugar in these drinks outweigh any added vitamins.
A 12-ounce can of soda contains 10 teaspoons (42 grams) of added sugar, nearly double the recommended amount per day for women and more than the total daily amount for men. A 20-ounce Coca-Cola has approximately 120% of the daily maximum recommended sugar under federal guidelines for a healthy diet. Despite this, half of US adults and two-thirds of youth consume sugary drinks, adding up to approximately 50 gallons per person each year. This is driven by the billions spent on marketing these products, especially to young and poor people.
Frequently drinking SSBs is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, and gout. Limiting sugary drink intake can help individuals maintain a healthy weight and dietary patterns.
To cut down on sugar in drinks, opt for water, lower-fat milk, or sugar-free, diet, or no-added-sugar drinks. Even unsweetened fruit juices and smoothies are sugary, so limit the amount to no more than 150ml a day. If you prefer fizzy drinks, try diluting no-added-sugar squash with sparkling water. You can also gradually reduce the amount of sugar in your hot drinks or breakfast cereal until you can cut it out altogether.
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Sugar in food
Sugar is added to a lot of the food we eat, and it can be difficult to cut down on it. The average adult in the US consumes about 17 teaspoons of added sugar every day, which is more than 2 to 3 times the recommended daily allowance. This added sugar is often found in sweets, cakes, biscuits, chocolate, and fizzy drinks, but it can also be found in less obvious sources, such as sauces, dressings, and even less obvious sources like whole grain bread or granola.
To cut down on sugar, it is important to read nutrition labels and ingredients lists. Look for foods that have less added sugar or go for the reduced- or lower-sugar version. Try to choose unsweetened or less-sweetened options where possible, such as unsweetened wholegrain breakfast cereals or tinned fruit in juice rather than syrup. Sugar is often added to drinks, so it is recommended to choose water, lower-fat milk, or sugar-free drinks. Even unsweetened fruit juices and smoothies are sugary, so it is advised to limit these to no more than 150ml per day.
When cooking, you can also try reducing the amount of sugar you use in your recipes. This works for most things except for some desserts like jam, meringues, and ice cream. Instead of sugar, you can add fruit to your recipes for sweetness, which is a healthier option.
It is important to note that while sugar substitutes and zero-calorie sweeteners can help reduce sugar intake, they should also be consumed in moderation as they may be linked to health issues. Overall, a balanced diet should include reduced sugar intake, and this can be achieved through a combination of healthier food choices and reduced sugar in recipes.
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Frequently asked questions
The recommended daily sugar intake varies depending on the source. The American Heart Association (AHA) recommends that women consume less than 6 teaspoons (25g) and men less than 9 teaspoons (36g) per day. The Dietary Guidelines for Americans suggest a maximum intake of 50g of added sugars per day for a 2,000-calorie diet. The NHS in the UK recommends keeping total sugar intake below 90g daily.
There are two main types of sugar: natural sugars and added sugars. Natural sugars, such as fructose and lactose, are found in fruits, vegetables, and milk. They are usually accompanied by beneficial nutrients, vitamins, and minerals. Added sugars, such as sucrose and high-fructose corn syrup, are added to foods during preparation or before consumption and are often found in processed foods.
To reduce your sugar intake, cut down on sugary foods and drinks, such as sweets, cakes, and biscuits, and sugary fizzy drinks. Choose unsweetened or lower-sugar options whenever possible, and watch out for hidden sugars in condiments, sauces, and "healthy" foods. Eat more whole foods and natural sources of sweetness, such as fruit.
Limiting sugar intake is important because excessive sugar consumption has been linked to various health conditions, including diabetes, obesity, and tooth cavities. Consuming too much sugar can also lead to cravings, binge eating, unintentional weight gain, and disease. Reducing sugar intake can help improve health and lower the risk of developing chronic conditions.
Yes, there are several alternatives to sugar that you can use. Natural, zero-calorie sweeteners include stevia and monk fruit. Cinnamon, nutmeg, and almond extract can also be used in recipes to reduce sugar intake. However, be cautious when using artificial sweeteners as they may have unknown effects on the body and have been linked to weight gain in some studies.
