What’s the matter with added sugar? We are told to stay away, but why should we?
Sugar is defined as the class of soluble, crystalline, typically sweet-tasting, carbohydrates. Some sugars are naturally found in whole foods, such as fruits and vegetables, while others are added to processed foods, such as bakery products, juice drinks, and many snack foods. These “sugars” can be found in the ingredient list with many names, including sugar, high fructose corn syrup, and invert sugars. According to studies, natural sugars are not associated with negative health outcomes but the sugars that are removed from natural sources and highly concentrated (think high fructose corn syrup) and added to our foods have often been associated with negative health outcomes. Some of the negative health outcomes may be due to their role in weight gain, and eating a lot of foods with added sugars (and other refined carbohydrates like starch) increases your risk of cavities. Excess weight gain leading to overweight and obesity can increase your risk for cardiovascular disease, some cancers, and type 2 diabetes.
Consuming high amounts of added sugars also leads to poor diet quality as foods with high added sugars replace nutrient dense foods. The Dietary Guidelines for Americans recommend less than 10% of total daily caloric intake is from added sugars. Only about 33% of children and 44% of adults are below the recommendation. With upcoming holidays that tend to increase added sugar like Halloween candy, Thanksgiving pies, and holiday cookies, how can we enjoy the holidays without eating a lot of those added sugars?
A few ways we can cut back on added sugars is the limitation of sugary drinks like soda, energy drinks, and sweet teas. Changing them out with unsweetened sparkling water, herbal tea, and unsweetened coffee are some of the many options. To avoid the temptation to snitch from your little ones Halloween basket, make a game plan. Perhaps you and your child decide how many pieces of candy they have a day and you promise to only take one of your favorites! If people bring leftover candy into the office, come prepared with healthy alternatives that still satisfy your sweet tooth like fruit and Greek yogurt, and see if you can avoid the places people set out the candy. If you are looking forward to a slice of pie after your Thanksgiving meal, skipping the eggnog or the candied yams will help you to find a better balance during those sugary days. We don’t need to skip all the foods we love, just plan to pick small portions and really enjoy them!
Cutting added sugars completely from your diet is not needed. Moderate sugar consumption is not the issue, and bit of sugar might enhance the flavor of some very healthy foods. It is the overconsumption that can lead to negative health outcomes. Enjoy your favorite sweet treat or family dessert, eat healthy overall, get out and exercise, and enjoy your holidays. For more information, Tufts University has a nice summary in their newsletter.