Sugar is one of the most widely consumed foods in the world and comes in many different forms including sucrose, caloric sweeteners, artificial sweeteners, and sugar alcohols. The American Heart Association recommends that individuals consume a maximum of:
● 9 teaspoons or 37.5 grams or 150 calories of sugar for males
● 6 teaspoons or 25 grams or 100 calories of sugar for females
To put that amount of sugar in perspective, a 12 ounce can of soda contains 140 calories of sugar.
Sucrose/Table Sugar
Granulated sugar from beets or sugarcane. High in calories and devoid of vitamins and minerals.
Caloric Sweeteners
Any sweetener that is high in calories: sucrose, agave, coconut sugar, high-fructose corn syrup (HFCS), honey, maple syrup, etc. Most commonly found in processed foods.
Artificial Sweeteners
Any sweetener that is not found in nature: acesulfame K, aspartame, neotame, saccharin, stevia, sucralose. Highly processed and typically marketed as “diet-friendly” or “sugar-free” due to their little to none caloric content.
Sugar Alcohols
Fewer calories and less sweet than Caloric Sweeteners: erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol. Added to baked goods, fruit spreads, chewing gum, toothpaste, and other processed foods.
Spotting Added Sugars on Food Labels
Due to the new changes on nutrition labels, it is now easier than ever to detect how many added sugars are in your processed foods. By law, companies are required to disclose how many grams of added sugar are within their foods.
Additionally, you can look to the ingredient list as
ingredients are listed in descending order by weight. Where sugar is listed in relation to other ingredients can indicate how much sugar a particular food contains. If sugar is the first or
second ingredient, it may indicate the food should be eaten in moderation. Added sugars go by many different names, yet they are all a source of extra calories. Below is a list of alternative names for sugar and ingredients to be cautious towards:
● Agave Sugar
● Brown Sugar
● Cane crystals
● Cane sugar
● Corn sweetener
● Corn syrup
● Crystalline Fructose
● Dextrose
● Evaporated cane juice
● Fructose
● Fruit juice concentrate
● Glucose
● High-fructose corn syrup
● Honey syrup
● Invert sugar
● Maltose
● Maple syrup
● Molasses
● Raw Sugar
● Sucrose
Fiber and Sugar
The fiber content of food determines the impact of sugar on the body. Foods with little to no fiber allows the sugar to quickly hit the bloodstream all at once, causing a spike in blood sugar or a ‘sugar rush’. This rush is readily depleted by the body and causes a crash. Fiber slows the absorption of sugar in the bloodstream, balancing blood sugar levels and keeping energy levels stable. The highest fiber-containing foods include fruits, vegetables, and whole grains.
Artificial Sugar
Many concerns with artificial sugar come from correlational studies that link artificial sweeteners with attention-deficit disorders, birth defects, diabetes, digestive upset, headaches, inflammatory bowel disorder, seizures, and some cancers. For these reasons, it is best for children and pregnant women to avoid artificial sweeteners.
Additionally, eating artificial sugars that lack calories affects our brain’s ability to gauge how much we have eaten/can eat. The sweetness factor without calories confuses our brain and
digestive process causing intense cravings, overeating, storage of extra calories as fat, and metabolic diseases and disorders.
Natural Sweeteners
Honey offers many enzymes— molecules that help to break apart substances so they can be utilized in the body. The lack of enzymes in the diet can lead to many illnesses including
indigestion, constipation, bloating, fatigue, and headaches. Fresh and raw food, especially fruit and vegetables, are full of enzymes. Honey itself has over 5000 different enzymes that have a detoxifying effect on the body as they break down the body’s toxins, this effect is multiplied when mixed in warm or cold water. 100% pure maple syrup also has various nutrients including calcium, iron, potassium, zinc, and magnesium. However, it is important to note that maple syrup is ⅔ sucrose or table sugar. Regardless of the antioxidants and nutrient benefits that natural sweeteners provide, they are still extremely high in sugar. What sets maple syrup apart
from refined sugar is the antioxidants and nutrients it contains.
All sweeteners should be used in moderation and if a natural sweetener is available, it is the best choice to select due to the added benefits of the added nutrients.