Expertly reviewed by Registered Dietitian Karen Ansel, M.S., RDNFruit slices by Abbey Littlejohn. Gummy bears by Getty Images.
Key Points to Remember:
– Added sugars and natural sugars have different impacts on your health.
– Added sugars are incorporated into processed foods and can lead to health concerns.
– Natural sugars are inherent in whole foods along with beneficial nutrients like fiber, vitamins, and minerals, making them a healthy choice.
– Claims like low-sugar, sugar-free, or made with natural sugars on food labels can be confusing.
The distinction between natural and added sugars is crucial for making informed dietary choices. While some advocate avoiding all forms of sugar, others tout the benefits of natural sugars. To simplify matters, let’s delve into the variances between these sugar types and explore ways to minimize added sugar consumption.
Understanding Added Sugars:
Added sugars refer to sugars introduced during the manufacturing or preparation of food and beverages. According to Claire Chewning, RD, an expert in Virginia Beach, added sugars come under various guises such as agave nectar, high-fructose corn syrup, and more. These sugars enhance flavor, texture, and act as preservatives to prolong shelf life in products like sweetened yogurt, cereals, sodas, and condiments.
Exploring Natural Sugars:
Conversely, natural sugars occur inherently in foods like fruits, vegetables, and dairy products. Despite containing sugars, these whole foods offer a plethora of nutrients, making them an excellent dietary choice.
Differentiating Health Impacts:
The impact of added sugars versus natural sugars on health varies significantly. Whole foods containing natural sugars are beneficial as they provide essential nutrients like fiber, fats, and proteins that aid in blood sugar balance. Additionally, consuming fruits and vegetables daily is linked to a reduced risk of mortality from various diseases.
In essence, embracing the nutrients inherent in whole foods containing natural sugars is key to maintaining a balanced and healthy diet.
Their benefits. Food items may also contain natural sugars. Adding natural sweeteners like honey, maple syrup, or agave to recipes such as muffins, quick breads, brownies, or coffee drinks qualifies as adding sugar. “The body processes these natural sugars similarly to other sugars,” Chewning explains. “It’s crucial to be aware that excessive consumption of any added sugar, whether honey, agave, or regular white sugar, can lead to health problems. You don’t have to eliminate these entirely, but it’s essential to consume them mindfully,” she advises.
Excess added sugar can contribute to health issues. Consuming a soda or candies can lead to a rapid spike in blood sugar levels. “Foods high in added sugars provide quick energy but often lack essential nutrients the body needs,” Chewning mentions. Consequently, they are not satiating, making it easy to overindulge. Over time, excess added sugar can lead to weight gain, type 2 diabetes, high blood pressure, and tooth decay.
Tips for Reducing Added Sugars
Wondering how much added sugar you consume regularly? For many Americans, it’s likely excessive. On average, adults consume 17 teaspoons of added sugars daily.
Chewning suggests not eliminating all foods with added sugars entirely. However, if you want to cut back for health reasons, here’s how to do it:
– Set a sugar target: One teaspoon of sugar equals 4 grams. The Dietary Guidelines for Americans recommend limiting added sugar intake to less than 10% of total daily calories. For a 2,000-calorie diet, this translates to a maximum of 200 calories from added sugar, or about 12 teaspoons (50 grams) of added sugar. Understanding this can help you evaluate your current intake and identify major sources of added sugar.
– Monitor sugar content: Check the Nutrition Facts panel on food products to see total and added sugar content listed in grams. When products contain both natural and added sugars, such as yogurt or granola, comparing items becomes easier. Aim for 5% or less of the Daily Value for added sugar per serving. A value of 20% or more indicates high added sugar content.
– Opt for balanced meals: Insufficient food intake can lead to intense sugar cravings. Chewning suggests including carbohydrates, protein, fats, and fiber in most meals to help curb these cravings.
– Assess your beverages: Beverages are major sources of added sugar, including soda, fruit drinks, sports drinks, and sweetened coffee or tea. Opt for unsweetened beverages like water or flavored seltzer, or slowly reduce sugar in coffee by starting with one pump of syrup.
– Enjoy dessert in moderation: Incorporating sugary treats into a balanced diet can enhance meal enjoyment and prevent excessive sugar consumption later. Some dietitians even include desserts in their diets for this reason.
“When indulging in dessert, make sure to savor the moment,” suggests Chewning. “Give yourself permission to enjoy it without guilt and pay attention to how it makes you feel. All foods you love can have a place in your diet.” For more information, visit https://www.eatingwell.com/article/7914285/ways-to-eat-less-sugar-without-missing-it/#:~:text=%22Sugars%20do%20add%20palatability.,10%25%20of%20their%20daily%20calories
In summary, it’s important to differentiate between natural and added sugars. Added sugars are incorporated into foods during processing to enhance flavor, texture, or extend shelf life, while natural sugars are naturally present in foods like fruits, vegetables, and unsweetened dairy. Limiting added sugar intake can be beneficial for health, with a recommended goal of keeping added sugars to no more than 10% of daily caloric intake, which is approximately 50 grams or 12 teaspoons. Simple steps to start reducing added sugars include choosing lower-sugar options, cutting back on sugary beverages, and maintaining a balanced diet. By doing so, you can still enjoy occasional sweet treats guilt-free! Read the full article on EATINGWELL for more details.
