Madeleine Hull
Sugar is a type of carbohydrate that the body breaks down into glucose, which acts as a source of energy. There are two types of sugars in foods: naturally occurring sugars, such as those found in milk (lactose) and fruit (fructose), and added sugars, which are added during processing or preparation, like in baked goods. While sugars are not harmful in small amounts, excess sugar consumption can lead to serious health issues such as diabetes, dementia, and obesity. As such, it is important to be aware of the sugar content in our diets and to limit the intake of added sugars. Sugar is commonly found in sweets, chocolates, cakes, biscuits, sugary breakfast cereals, jams, honey, fruit smoothies, dried fruit, and sugary drinks.
Characteristics and values of sugar in the human diet
| Characteristics | Values |
|---|---|
| Recommended daily intake of added sugars | Less than 10% of daily calories (less than 5% according to WHO and the UK's NHS) |
| Recommended daily intake of added sugars (AHA) | Less than 36 g (9 teaspoons) for males and less than 25 g (6 teaspoons) for females |
| Average daily intake of added sugars (US adults) | 77 g (22 teaspoons) |
| Average daily intake of added sugars (US children) | 81 g |
| Main sources of added sugars in the US diet | Sugar-sweetened beverages, desserts, and sweet snacks |
| Natural sugars | Fructose (found in fruits and vegetables), lactose (found in milk) |
| Added sugars | Sugar in baked goods, honey, high fructose corn syrup, sugar-free sweeteners |
| Effects of high sugar consumption | Weight gain, chronic health conditions, diabetes, dementia, obesity, cardiovascular disease |
| Ways to reduce sugar intake | Choose unsweetened foods and drinks, read nutrition labels, limit sugar to mealtimes |
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What You'll Learn
- Natural sugars are found in fruits and vegetables
- Added sugars are in sweets, chocolates, cakes, biscuits, and cereals
- Milk and yoghurt contain natural sugars
- Sauces like ketchup, barbecue sauce, and salad dressings contain added sugars
- Sugar-free products may contain artificial sweeteners, which can be unhealthy
Natural sugars are found in fruits and vegetables
Some sugars, such as glucose, fructose, and lactose, occur naturally in foods and drinks. Fruits and vegetables contain natural sugars such as sucrose, glucose, and fructose. Almost all fruits and vegetables naturally contain sucrose, as well as glucose and fructose, in varying amounts. For example, the sucrose found naturally in a banana is the same sucrose added to flavoured yoghurt. The banana is packed with many important micronutrients, including potassium, magnesium, and vitamin C.
Natural sugars found in fruits and vegetables are viewed as healthier than sugars added to foods. However, the various sugars that are added to foods have the same chemical make-up as natural sugars. They provide the same number of calories when consumed and are used by the body in the same way. Nevertheless, added sugars contribute additional calories and zero nutrients to food. Reducing added sugars can help cut calories, improve heart health, and control weight.
The sugars found naturally in fruit and vegetables are less likely to cause tooth decay because they are contained within the structure. But when fruit and vegetables are juiced or blended into a smoothie, the sugars are released. Experts recommend eating 1.5 to 2 cups of fruit per day. However, according to the CDC, only around 12% of adults in the United States met this recommendation in 2019.
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Added sugars are in sweets, chocolates, cakes, biscuits, and cereals
The human diet often contains added sugars, which are sugars added to food products during preparation or processing. These sugars are distinct from natural sugars found in ingredients like flour or fruits. Sweets, chocolates, cakes, biscuits, and cereals are common sources of added sugars.
Sweets are confectionery items that often contain high levels of added sugars. These include candies, lollies, gummies, and other sugary treats. Chocolates, a beloved treat worldwide, also contain significant amounts of added sugars. The sugar content in chocolates contributes to their sweetness and can vary depending on the type and brand.
Cakes, a popular dessert choice, often contain substantial amounts of added sugars. Sugar plays a crucial role in the structure, texture, and flavour of cakes. It affects the leavening process, creating air pockets during the creaming of sugar and butter, resulting in a light and fluffy texture. Cakes with higher sugar content tend to have a deeper golden-brown colour and enhanced flavour compared to low-sugar cakes, which may appear paler and denser.
Biscuits, whether sweet or savoury, can also contain added sugars. Sweet biscuits, such as cookies, usually have higher sugar content than plain varieties. A single serving of sweet biscuits can contain anywhere from 2 to 8 grams or more of added sugar. Excessive consumption of biscuits with high added sugar content can lead to health concerns, including an increased risk of obesity, type 2 diabetes, and dental issues such as tooth decay and cavities.
Breakfast cereals can also be a source of added sugars. Some cereals are coated with sugar, chocolate, or honey, significantly increasing their sugar content. Consuming cereals with high added sugar content can contribute to excessive sugar intake, especially when combined with the addition of sugar to milk or other sweeteners.
It is important to note that consuming foods with high added sugar content can lead to spikes and crashes in blood sugar levels, causing energy fluctuations and cravings for more sugary foods. This can result in weight gain, metabolic imbalances, and an increased risk of chronic diseases. Therefore, it is recommended to reduce the intake of added sugars and opt for lower-sugar alternatives or natural sweeteners whenever possible.
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Milk and yoghurt contain natural sugars
Sugar is an important source of energy for the body, but it is essential to understand the different types of sugars and their sources to maintain a healthy diet. While free sugars or added sugars are commonly found in processed foods and should be consumed in moderation, natural sugars are an integral part of a healthy diet. Milk and yoghurt are examples of dairy products that contain natural sugars, specifically lactose.
Lactose, a natural sugar, is an intrinsic component of milk and any product containing milk, including yoghurt. Plain yoghurt contains about 3.7% lactose, which is approximately 8 grams of naturally occurring sugars. On the other hand, flavoured yoghurt typically has higher overall sugar content, with about 26 grams of sugar, as it contains added sugars. These added sugars are included during processing or preparation by manufacturers, cooks, or even at home.
It is important to distinguish between natural and added sugars when considering the sugar content of milk and yoghurt. While natural sugars can be part of a healthy diet, added sugars contribute extra calories without providing any additional nutrients. Therefore, it is recommended to limit the intake of added sugars. Reading nutrition labels can help identify products with high added sugar content. If sugar or a sugar-containing ingredient appears in the first few ingredients on a food label, it indicates a high level of added sugar in that product.
Additionally, the type of milk can impact sugar consumption. While the amount of sugar in whole milk and lower-fat milk is the same, opting for lower-fat milk can reduce your intake of saturated fat, contributing to a healthier diet. Similarly, choosing plain yoghurt over flavoured options allows you to control the amount and type of sugar added, making it a healthier choice. You can sweeten plain yoghurt with fresh fruit or small amounts of honey or vanilla extract to satisfy your sweet tooth while minimising added sugars.
In conclusion, milk and yoghurt do contain natural sugars in the form of lactose. However, it is important to be mindful of the added sugars that may be present, especially in flavoured varieties. By understanding the difference between natural and added sugars and reading nutrition labels, you can make informed choices to maintain a healthy diet that includes these dairy products while managing your sugar intake.
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Sauces like ketchup, barbecue sauce, and salad dressings contain added sugars
Sauces, including ketchup, barbecue sauce, and salad dressings, often contain added sugars. For instance, just one tablespoon of Heinz Ketchup contains 4 grams of sugar. Similarly, two tablespoons of Bull's Eye Original BBQ Sauce contain 12 grams of sugar. In addition, low-fat or fat-free salad dressings often have more sugar and salt than the regular version to compensate for the loss of flavor when fat is removed. For example, 2 tablespoons of Ken's Fat-Free Sun-Dried Tomato Vinaigrette has 11 grams of sugar.
It is worth noting that sugar can be listed under various names on the ingredients list, such as high-fructose corn syrup, molasses, dextrose, fructose, honey, maltose, and glucose. Therefore, it is important to carefully read the nutrition labels to be aware of the amount of sugar in these sauces. The NHS recommends looking for the "of which sugars" figure on nutrition labels, which is part of the carbohydrate information. While this does not indicate the amount of free sugars, it helps compare labels and choose products lower in overall sugar content.
Consuming too much sugar can have adverse effects on one's health. The NHS recommends reducing the intake of free sugars to prevent tooth decay. Additionally, the American Heart Association suggests limiting added sugars as they contribute extra calories without providing any nutrients. Excessive sugar consumption has been linked to various health issues, including diabetes, dementia, and obesity.
To reduce sugar intake, one can opt for reduced-sugar versions of sauces or make their own dressings with less or no sugar. For instance, a salsa made with chopped tomatoes, red onion, coriander, lime juice, and optional chili is recommended as a healthier alternative to sugary sauces.
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Sugar-free products may contain artificial sweeteners, which can be unhealthy
Sugar is one of the main causes of tooth decay, and excessive sugar consumption can lead to various health issues, including diabetes, dementia, and obesity. As a result, many people opt for sugar-free products as a healthier alternative. However, it is important to be aware that these sugar-free products may contain artificial sweeteners, which can have their own negative health impacts.
Artificial sweeteners are widely used in foods and beverages marketed as "sugar-free" or "diet." These include soft drinks, baked goods, powdered drink mixes, candy, puddings, canned foods, jams, dairy products, and many other items. While these sweeteners can provide a similar level of sweetness as sugar, they often contain fewer or no calories. Examples of artificial sweeteners include aspartame (Nutrasweet®, Equal®, Sugar Twin®), sucralose, stevia derivatives, and saccharin.
While artificial sweeteners can aid in reducing sugar intake, there are concerns about their potential health effects. One concern is that the use of artificial sweeteners may lead to compensatory behaviour, where individuals make up for the reduced calories from sweeteners by consuming additional calories from other sources, potentially offsetting weight loss or health benefits. Additionally, the intense sweetness of artificial sweeteners may change the way people taste food, making naturally sweet foods like fruit less appealing and unsweetened foods like vegetables unpalatable.
Research also suggests that artificial sweeteners may disrupt the association between sweetness and caloric intake, leading people to crave more sweets and choose sweet foods over nutritious options, potentially contributing to weight gain. This was supported by the San Antonio Heart Study, which found that participants who consumed more than 21 diet drinks per week were twice as likely to become overweight or obese compared to non-diet soda drinkers. Furthermore, animal studies indicate that artificial sweeteners may have addictive properties, as rats in cocaine studies often chose a saccharin solution over cocaine.
While the FDA has approved the use of artificial sweeteners and ruled out cancer risk for the most part, it is important for consumers to make informed choices. Reading labels, understanding nutrition facts, and being aware of the presence of artificial sweeteners in sugar-free products can help individuals make healthier decisions. The NHS recommends gradually reducing sugar intake and opting for sugar-free, diet, or no-added-sugar drinks as healthier alternatives. However, it is always best to prioritise whole foods, such as starchy vegetables and fruits, and limit the consumption of processed foods with added sugars.
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Frequently asked questions
Common sources of added sugar include ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings, sweets, chocolates, cakes, biscuits, sugary breakfast cereals, jams, honey, dried fruit, and fruit smoothies. Sugar-sweetened beverages are the main source of added sugar in the US, with these drinks accounting for 47% of added sugars in a typical diet.
Natural sugars are usually found in foods that contain various beneficial nutrients, vitamins, and minerals. For example, fructose occurs naturally in fruits and vegetables, while lactose occurs naturally in milk.
The World Health Organization (WHO) and the United Kingdom's NHS recommend getting less than 5% of your daily calories from added sugars. The American Heart Association (AHA) recommends a stricter limit of no more than 100 calories (6 teaspoons or 24 grams) per day for women and no more than 150 calories (9 teaspoons or 36 grams) per day for men.
To reduce your sugar intake, it is important to read nutrition labels and be mindful of the ingredients in your food. Choose unsweetened foods and drinks, such as water, lower-fat milk, or diet drinks. Limit your consumption of processed and prepared foods, as these often contain high amounts of added sugars.
