Sugar, sugar everywhere, but what kind to eat? Head into the grocery store after a long day at the office (when you are ravenous and ready for dinner) and you’re bound to be tempted by the vast array of sweets stocking the shelves and aisles. Between all of the juice selections, smoothie flavors, fruit pyramids, dessert trays, and cereal choices, shopping for foods that not only support cleaner eating, while also allowing wiggle room for satisfaction, can be tricky. The good news is that with a little knowledge in your back pocket, you can easily choose sugar options that will not only boost your health but also provide you with a satiating sweet treat.
The Basics: How Much Sugar Should One Consume Daily?
According to the American Heart Association, women should consume no more than about six teaspoons or 100 calories of
added sugar per day. Men, on the other hand, should limit their intake to no more than about nine teaspoons or 150 calories of
added sugar a day.
Six to nine teaspoons of sugar might not seem like a lot, especially when you consider how much some people consume on a regular basis. But what is key in this guideline is that it points out the restrictions on
added sugars.
Our diets include both
naturally occurring and
added sugars. Examples of naturally occurring sugars would be lactose found in unsweetened yogurt or milk and fructose found in whole foods such as fruit. Added sugars, however, are
placed in foods to create a larger “wow” factor (or improved taste). Examples of foods that contain added sugars are usually sweetened yogurts, ice cream, candy, a large number of boxed cookies, and cheaply made “baked goods.”
The question remains, though: if someone were to adjust the amount of
added sugar they consumed to the amount suggested by the American Heart Association, how much
naturally occurring sugar is allowed daily? “As long as the sugar is naturally found in food, such a dairy and grain products, there is not a limit,” explains Annie Tsang, Registered Dietitian at Elements Wellness Centre in Vancouver, BC. Of course, this is taking into account someone who is otherwise healthy and who has consulted a trusted health practitioner.
With this in mind, when a person hits the aisles to grocery shop with the intention of buying healthier sources of sugar, knowledge is power. And it all begins with the basics.
Fructose, Glucose, Sucrose
Fructose, glucose, and sucrose are all important carbohydrate sources for our bodies, but they work differently, notes Tsang.
Glucose: It plays a large role in our body’s functions because it is used as a main source of fuel. Tsang mentions that foods such as whole grains and starches contain long chains of glucose. “When consuming whole grains and starches, you are also ingesting a wide spectrum of nutrients, such as B vitamins and fibre,” Tsang says.
Fructose: Generally speaking, fructose is found in fruits. “Unlike glucose, fructose does not have a direct effect to our blood sugar in response to insulin,” notes Tsang. In addition, she explains that when you eat whole foods containing fructose, such as fruits, you’re also consuming great nutrients, like fibre and antioxidants.
Sucrose: Refined sugars contain sucrose. Sucrose is commonly referred to as table sugar. As our bodies metabolize foods, sucrose is broken down into both fructose and glucose molecules, which provides fuel for our body, explains Tsang.
Between the fraternal triplets (fructose, glucose, and sucrose) which one should be avoided or more closely monitored? “Sucrose may be considered worse because foods containing added sucrose (i.e. candies, ice cream, and other sweets) are usually of no nutritional value,” says Tsang. Moreover, consuming too much refined sugar can increase the chance of dental cavities, obesity, and of chronic diseases, such as diabetes and cardiovascular diseases, notes Tsang.
Added Sugars Can Wreak Havoc on Our Bodies
Fructose is metabolized by our livers, while glucose can be metabolized by every cell in our body, states Chris Gunnars BSC of
Authority Nutrition (a website dedicated to sharing nutrition information that is scientifically backed). Excessive amounts of processed fructose, which can be found in items such as syrupy drinks, has been shown to create something called non-alcoholic fatty liver disease.
Not only is the liver at risk from too much refined fructose, but fructose can also cause us to feel less full, states Gunnars. The problem with feeling less satiated after we consume added fructose is that, shortly after, we want more calories. This strong desire for more calories (even after a substantial amount of non-nutritive, high caloric foods/drinks) can easily snowball into weight gain and health problems related to weight gain.
Again, it’s worth noting that the harmful effects being discussed relate largely to
added sugars,
not the fructose found in fruits, which are real foods that make up a comparatively smaller foundation of fructose in our diet, states Gunnars. However, if one is diabetic or carb sensitive, caution should be given to all sugars (including fruits), and consulting with a health practitioner should be a priority, notes Gunnars.
While consuming excess amounts of refined sugars can have a negative effect on your health, eating it in
moderation is fine, unless you’ve been told otherwise by a health practitioner. “If consumed in moderation,
all sugar forms help regulate our blood sugar and fuel our body”, Tsang explains.
But What About Sugar Addiction?
Many people love sugary treats, and physiologically, there is a reason behind the lust for sweets. “Our brain releases the ‘happy’ hormones when we consume sugar or new foods,” says Tsang.
Many view their sugar cravings as an addiction. However, sugar addiction is not a formal term that a registered dietitian would use, explains Tsang. So if someone is feeling extremely drawn to sugary food more than anything else, what could be going on?
Our brain and hormone function are extremely complex, but they always attempt to find balance and equilibrium. In a general sense, the more out of balance one is in terms of eating, the more he or she will
crave sugar, says Tsang. “When we consume an excessive amount of sugar over a prolonged period of time, our brain asks for even more sugar to help give us that satisfied feeling because our body is already used to the new baseline of sugar consumption,” notes Tsang. At the end of the day, knowing what types of sugars to allow and what kinds to avoid can help you make decisions based from a logical standpoint. Even with all of this knowledge, it might not always be easy to steer clear of unwanted refined sucrose.
If someone is feeling out of balance and has intense or strong urges for sugary food, the answer may not be as simple as a one stop shop solution, or “five flawless tips to quit sugar”.
In reality, we humans are very layered and complex. Therefore, the methods that Tsang would use to help someone manage their sugar cravings are individualized. “There are many factors to consider before we, as registered dietitians, recommend individualized goals for clients to help manage sugar cravings,” she states. What are some of the factors that are assessed by Tsang in determining the best plan or solution for her client? The “…client’s overall mental health, status (stress, anxiety, depression) eating habits, level of physical activity, eating environment, and comorbidities,” are all factors that need to be taken into account when dealing with a client in a
holistic manner, according to Tsang.
Tsang recommends the following tactics to reduce sugar consumption:
- Mindful Eating: “Mindful eating has been the primary strategy used to help these clients but each client’s goals can differ greatly depending on how ready the client is and what method of mindful eating is more suitable for the specific client.” It is of course, always imperative to speak with a professional in regards to any eating plan.
- Drinking Black Coffee or Tea: Enjoying these beverages black is a simple way to avoid added sugar and calories if that is what your aim is. However, a little sugar “…does not hurt if the person’s diet is healthy otherwise.”
With a clearer understanding of sugar, healthier choices become a whole lot easier. Next time your sweet tooth kicks in, reach for a juicy mango or bowl of plump cherries, and enjoy.
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