Dante Carrillo
Sugar is a simple carbohydrate that provides energy for our bodies. While sugar in small amounts is not harmful to the body, it is not a necessary part of our diet. Natural sugars are found in milk (lactose) and fruits (fructose). Added sugars, on the other hand, are not required for our bodies to function properly and contribute extra calories without adding any nutrients. These added sugars are hidden in many foods and drinks, including healthy ones like cereal, granola, and flavoured milk. They are also found in processed foods, snacks, and sweets. The average person consumes about 24 kilograms of sugar each year, with North and South Americans consuming up to 50 kilograms. This has led to concerns about the health impacts of sugar, particularly in relation to weight control, diabetes, and tooth decay.
| Characteristics | Values |
|---|---|
| Major sources of added sugars in diets | Snacks and sweets, ready-to-eat cereal, flavored milk, yogurt, granola, premade soup, soft drinks, candy, cookies, cakes, and commercially available ultra-processed food and beverages |
| Natural sources of sugar | Milk (lactose) and fruit (fructose) |
| Other sugar ingredients | Molasses, honey, maple syrup, and corn sweeteners (e.g. high-fructose corn syrup) |
| Average sugar consumption per year | 24 kilograms (53 pounds) globally, up to 50 kg (110 lb) in North and South America, and under 20 kg (44 lb) in Africa |
| Sugar as a percentage of daily calories | 10% worldwide (based on a 2000 kcal diet), 14% in British diets in 2015 |
| Recommended sugar intake | The World Health Organization recommends that adults and children reduce intake to less than 10% of total energy, ideally below 5%. The American Heart Association recommends less than 36 grams per day for men and less than 25 grams per day for women. |
Explore related products
$13.73 $37
What You'll Learn
Naturally occurring sugars in fruit and dairy
There are two types of sugars in foods: naturally occurring sugars and added sugars. Naturally occurring sugars are found in foods such as fruits (fructose) and milk (lactose). Any product that contains milk, such as yogurt, milk, or cream, or fruit contains some natural sugars.
Fruits tend to contain less sugar per serving than candies, desserts, and many other foods with added sugar. The body has to break down plant cells to absorb the sugars inside, slowing their absorption and reducing spikes in blood sugar levels. Fruits also provide additional benefits such as vitamins, minerals, and antioxidants. Experts recommend eating 1.5 to 2 cups of fruit per day.
While whole fruits are often beneficial, research has linked consuming a high amount of free sugars to several health conditions. Free sugars can occur in fruit if it is blended or juiced, as this breaks down the cell walls. However, a 2021 review found no evidence that eating whole fruit has adverse effects for most people. People can eat whole fruits in moderation with no negative effects as long as they are part of a balanced diet.
Dairy products such as milk and cheese also contain naturally occurring sugars. These sugars are okay to consume because these foods have other components in them that slow down how quickly sugar is digested.
The Making of Diet Pepsi: A Step-by-Step Guide
You may want to see also
Explore related products
Added sugars in processed foods
Sugar is added to processed foods for functional purposes, such as making certain nutritious foods more enjoyable to eat. However, added sugars contribute additional calories to food without providing any nutrients. As a result, people trying to lose weight may want to avoid foods high in sugar. People with conditions that affect blood sugar control, like diabetes, should also avoid sugary foods.
According to the American Heart Association, healthy adults should aim for less than 36 grams of sugar per day for men and less than 25 grams per day for women. The 2020-2025 Dietary Guidelines for Americans recommend that we limit our added sugar consumption to 10% of total calories. Despite this, the current average consumption is slightly higher than recommended.
Added sugars are often hidden in processed foods, and it can be difficult to tell how much sugar is in a product. For example, snacks and sweets make up close to one-fifth (19%) of added sugar calories. Other top sources of added sugars include foods that contain important nutrients, such as ready-to-eat cereal, flavoured milk, and yoghurt. Granola is often marketed as a low-fat health food, but it can be high in both calories and sugar due to the addition of nuts and honey or other sweeteners.
Sugar is also added to commercially available ultra-processed food and beverages, such as cookies, cakes, and soft drinks. Corn syrup, a cheap source of sugar, is often used in these products and has been implicated in the rise of obesity in the United States. Sucrose is the most popular form of sugar found in packaged foods, baked goods, and some soft drinks.
Chia Seeds: Superfood for a Supercharged Diet
You may want to see also
Explore related products
Sugar alternatives like honey, maple syrup, and corn syrup
Sugar is not harmful in small amounts, but our bodies do not need added sugars to function properly. Added sugars contribute extra calories and zero nutrients to food. Sugar alternatives like honey, maple syrup, and corn syrup are often touted as healthier options. However, it is important to note that these alternatives are still primarily sugar and should be consumed in moderation.
Honey can be used as a corn syrup substitute, but it can be up to 30% sweeter, and it lends a more distinct taste. Lighter-coloured honey tends to have a milder flavour. Honey is an excellent choice for sauces, marinades, and baked goods, especially those with cinnamon and winter flavours.
Maple syrup is another popular sugar alternative. Some studies suggest that maple syrup contains antioxidant plant nutrients (phenols) that offer health benefits. However, more research is needed before definitive claims can be made about its nutritional advantages. While maple syrup can be a decent substitute for sugar, it is still high in calories and should be used sparingly. It works well with whole grains, such as in buckwheat pancakes, to prevent blood sugar and insulin spikes. Pure maple syrup is recommended over store-bought varieties that may be heavily sweetened and flavoured.
Corn syrup is a type of inverted sugar made from corn starch and is 100% glucose syrup. It is commonly used in recipes to prevent crystallization, resulting in a softer texture. It is perfect for candy-making and adding shine and volume to desserts. If you are looking to substitute corn syrup, options like agave, tapioca syrup, simple syrup, and golden syrup can be considered, depending on the specific use case.
HCG Diet Phase 2: Understanding the Protocol and Benefits
You may want to see also
Explore related products
Sugar in drinks, including chocolate milk and tea
Sugar is not harmful in small amounts, but our bodies do not need added sugars to function properly. These added sugars contribute extra calories and zero nutrients to food and drinks. Chocolate milk, for example, is a drink that contains added sugars and calories, which can contribute to obesity and other medical issues. It is also not a good option for those with lactose intolerance or milk allergies. Compared to juice or soda, chocolate milk is high in protein, and non-skim versions contain fat, which may help to control your appetite.
Tea is another drink that is often consumed with sugar. The amount of sugar added to tea depends on the type of tea and personal preference. For example, Turkish tea, Touareg tea, and Masala chai are often made with a lot of sugar as part of the recipe, whereas green tea is usually not sweetened with sugar. Black teas, such as Earl Grey and English Breakfast, are sometimes consumed with sugar, with some people adding honey instead.
Honey is another form of sugar, composed of varying levels of glucose, fructose, and sucrose, and provides a similar amount of energy (approximately 4 Calories per gram) as other sugars. Other sugar ingredients include molasses, maple syrup, and corn sweeteners.
Whole30 Diet: Fad or Lasting Lifestyle Change?
You may want to see also
Explore related products
Sugar in healthy foods like granola and cereal
While sugars are not harmful in small amounts, our bodies do not need added sugars to function properly. Added sugars contribute additional calories and zero nutrients to food. Reducing added sugars can help you cut calories, improve your heart health, and control your weight.
Granola is usually considered a healthy breakfast cereal. It is a toasted mixture of rolled oats, nuts, and a sweetener like sugar or honey. However, some ingredients, such as chocolate, oils, and syrups, may be high in added sugars and fats. Granola is calorie-dense, rich in protein, fibre, and micronutrients. It may provide iron, magnesium, zinc, copper, selenium, B vitamins, and vitamin E. Its nutritional profile varies widely depending on the specific ingredients used.
Many people think of granola as a healthy food, and, in many instances, it is. However, there are lots of large brand-name, mass-market granolas that contain an unhealthy amount of added, processed sugars. Many mass-market granolas often have at least 9 grams of sugar per serving, which is typically about 1/4 cup or 28 grams. For reference, 1/4 cup of Honey Nut Cheerios also contains 9 grams of sugar. Many specialty granolas, however, contain much less sugar, typically only 3–6 grams per serving.
It is best to refrain from granolas high in added sugar and select those with more fibre and protein. To control ingredients more carefully, try making this breakfast food at home. Granola may form part of a varied and balanced diet, but it's best to keep to the recommended portion size because it is high in calories, carbs, and sugar.
Cereals are often high in sugar and other unhealthy ingredients. Ready-to-eat cereal is among the top sources of added sugars in the diet.
Gisele's Diet: Her Secrets to Healthy Eating
You may want to see also
Frequently asked questions
The main sources of sugar in our diet are naturally occurring sugars in foods like fruit and dairy, and added sugars in processed foods, snacks, sweets, and sweetened beverages.
Some examples of foods with added sugars include:
- Chocolate milk
- Granola
- Cereal
- Flavored yogurt
- Cookies and cakes
- Soft drinks
- Candy
Some examples of foods with natural sugars include:
- Milk (lactose)
- Fruit (fructose)
- Vegetables (in smaller amounts than fruit)
While small amounts of sugar are fine, consuming large amounts of added sugars regularly can be harmful to health. Added sugars contribute extra calories without providing any nutrients, which can make it difficult to lose weight or maintain a healthy weight. Additionally, consuming too much sugar can increase the risk of developing type II diabetes and promote tooth decay.
