You start your morning with a bowl of oatmeal made with almond milk, a drip of maple syrup and a sprinkle of granola on top. It seems like a healthy, nutritious breakfast, but add it up and you may get more than the recommended 25 grams of added sugar before noon. 9 without once realizing it.
As a dietitian who specializes in added sugar and its influence on health, I see this all the time in my practice. The truth is that sugar is not automatically bad (1). Naturally occurring sugar in foods such as fruit and dairy comes bundled with fiber, vitamins, minerals and other health protective substances (1).
But added sugar – the friendly manufacturers are mixed in foods and drinks to improve the taste and structure – is another story. They are easy to exaggerate even when trying to make nutritious choices (2).
Consistently eating high amounts of added sugar can leave you feeling drained, sucked for more sugar and has been associated with weight gain and other health challenges over time (2). That said, you don’t have to stop sugar or skip your favorite foods. In this article I will share what Sugar is doing in your body, why add sugar questions, and how to make healthier, more sustainable choices without giving up what you love.
Not all sugar is created equal
When people talk about cutting back on sugar, they often wonder about the sugar in sweet fruits such as watermelon and bananas. For the sake of lowering your added sugar intake, you do not have to worry about the sugar in natural, whole foods, such as fruit and plain yogurt (1). That’s because not all sugar is the same and your body responds differently depending on the source (1).
Natural vs. added sugar
There is a big difference between the sugar in an apple and the sugar in a frosted donut. Natural sugars are found throughout foods such as fruit and regular dairy, where they are bundled with nutrients that support health and slow down the release of sugar in your bloodstream (1).
Added sugar, such as cane sugar, honey, maple syrup and fruit juice concentrate, is added during processing or cooking to improve the taste (2). You will find them in everything from sweetened drinks and yogurt to salad dressings, frozen meals and even bread (2).
While your body converts all sugar to glucose, added sugar is far easier to over -shaped, especially as they are found for approx. 60% of the packaged foods (3). And unlike natural sugars, they do not offer the same nutritional value (1).
As MyFitnessPal dietician Katherine Basbaum explains, “Diets guidelines for Americans recommend limiting added sugar as much as possible, to a maximum of 100-150 calories per day (4).”
Why added sugar gets a bad rap
There is a reason why health experts warn of added sugar. High intake has been linked to various health problems in research (5). “Overuse of added sugar is very common and has been associated with metabolic health concerns, including type 2 diabetes, insulin resistance, weight gain and obesity,” explains Denise Hernandez, MyFitnessPal dietitian (5).
Added sugar can contribute to increases and subsequently drops in blood sugar levels, which may leave you to feel tired, hungry and crave more (2). These swings can contribute to overeating and low energy all day (2). In addition to that, an excessive sugary diet can increase the risk of developing conditions such as:
- Heart Disease (5)
- High blood pressure (5)
- Certain types of cancer (5)
- Cognitive problems, including dementia (5)
- Liver disease (5)
- vision problems (5)
- nerve damage (5)
- Chronic inflammation (5)
- Advanced Aging of Skin (5)
A sugary diet also promotes your taste buds to have sweet foods, which can make it harder to accept unsweetened foods, such as vegetables and water (2).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Katherine Basbaum, Ms, Rdis a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Denise Hernandez, Rdis a food data curator on MyFitnessPal. Denise ended his master’s degree in Nutrition from Texas Woman’s University. Her focus areas include adults and childhood weight management, women’s nutrition and chronic disease management.
How much sugar is too much?
The dietary guidelines for Americans recommend limiting added sugar as much as possible – to less than 50 grams (about 12 ½ teaspoons) per day. Day (4). Many people may have to consume even less. The American Heart Association has stricter guidelines (5). They suggest that women do not consume more than 25 grams, or 6 teaspoons added sugar a day. Men should remain below 38 grams or 9 teaspoons a day (5). As you can see, you don’t have to cut sugar completely, but it helps to know where you stand (4).
Need to cut sugar all the way out?
I always tell new clients that I love sweets, so I would never expect them to cut dessert or added sugar completely. In fact, trying to eliminate sugar can be eliminated, leading to possible feelings of deprivation, stress and stronger urge (2).
Instead of aiming at zero added sugar, create a balance between your target (2). This means being aware of where your added sugar comes from and willfully about the goodies you really enjoy (2). Satisfaction is an important part of sustainable eating, and it helps to create a balance between foods you eat solely for joy and those who nourish your body.
MyFitnessPal can support this by helping you trace sugar, calories and other key nutrients such as carbohydrates, fiber and protein, so you can spot the options of improvement and adjust without excessive restricting yourself.
As Dr. Nicola Guess, Nutrition Scientist and MyFitnessPal Scientific Advisor, explains: “Check the Ingredient and Nutrition Facts.
Here are a few of my favorite ways to enjoy sweets with carefully and healthy.
- Try smaller portions if you enjoy daily indulgence (6).
- Select individually packed goodies to make sharing control easier (6).
- Always use a plate or bowl as you eat from the bag makes it harder to measure how much you have had (6).
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Smart ways to cut down on added sugar
If you try to scale back on added sugar without feeling limited, here are some of my favorite simple, sustainable strategies.
- Start with drinks. Change sweetened drinks to water, plain Seltzer or unsweetened tea. (2).
- Mix sweetened foods with unsweetened. This works well with grain, yogurt or oatmeal. Start with a 50/50 mix and slowly change the ratio toward the regular version.
- Compare similar foods. The panel’s nutritional facts show added sugar, which makes it easy to choose products with less sugar – such as peanut butter, pasta sauce or granola (4).
- Go for naturally sweet foods. Fry vegetables to bring out their natural sweetness and end meals with fruit -based desserts to help your taste buds adapt to less added sugar.
- Use cute little spices. Ingredients such as cinnamon, cardamom, nutmeg and vanilla extract can add a hint of sweetness without the sugar.
- Make more from scratch. Homemade trail mixture, salad dressings, oats, soups or baked goods allow you to check how much (if any) sugar goes in.
- Track your intake. MyFitnessPal can help you see where sugar sneaks in so you can adjust with intention (2).
- Be selective with goodies. Choose sweets you really enjoy and jump those who don’t feel special.
Frequently asked questions (frequently asked questions)
What is the difference between natural sugar and added sugar?
Natural sugar occurs throughout foods such as fruit and milk and is generally not a problem for most people when consumed as part of a balanced diet (1). Added sugar is introduced during processing or preparation, and too much can increase your risk of several health problems (1).
Is honey or maple syrup healthier than white sugar?
They raise all your blood sugar and are best enjoyed with moderation, but if you use a sweetener, honey and maple syrup are my favorite sweeteners as they have some antioxidants and protective plant compounds (7). That said, it’s like a drop of water in the sea compared to what you can get from fruits, vegetables and other plant food.
Causes sugar diabetes?
Not direct (8). There are several things, including genetics and a diet high in added sugar that can increase your risk of diabetes (9).
Why is sugar in fruit ok?
Fruit contains fiber that slows down sugar absorption and a spectrum of nutrients that offer health benefits (1).
Can I lose weight without cutting sugar?
You lose weight when you achieve a calorie deficit, regardless of the foods you eat, but reducing added sugar often helps with hunger, energy level and calorie intake (2, 10). A sugary diet can also increase your risk of health problems even if you are in a healthy weight (2).
Is artificial sweetener better than sugar?
Some people find them useful for lowering their added sugar intake, but long -term health effects are still being studied. Since they are often part of less healthy overall diets, it is best to be thoughtful at how and when you use some sweetener (11).
The lower line
Sugar does not have to be the villain in your diet, but it is useful to pay more attention to how much – and where – it appears (2). By setting for added sugar, making thoughtful swaps and tracking your intake with MyFitnessPal, you can make more informed choices that support your health without giving up the foods you love (2).
The mail is sugar bad for you? Here is what dietitians have to say, first appeared on the MyFitnessPal blog.