The Oxford dictionary defines sugar as a sweet tasting crystal carbohydrate. Most people like things made with sugar (even if only occasionally). Americans consume a lot of sugar, with the average person consuming more than 34 teaspoons per day. This amounts to over 100 pounds of sugar per year. In a country with about half the population having at least one chronic illness, should we maybe give sugar a second look?
While “a spoonful of sugar” may indeed help the medicine go down, the average American is consuming well more than the recommended 10% of total calories as sugar. Using an average daily intake of 2,000 calories, we should consume less than 200 calories from added sugar or less than 50 grams of sugar a day. Is sugar bad? Consider what a high intake of sugar is associated with:
- Obesity, added to a family history, increases risk of Type 2 Diabetes (T2DM).
- Elevated risk of heart disease, high blood pressure, and high triglyceride.
- Elevated immune system response within the heart and blood vessels causing swelling, redness, and inflammation in the circulatory system and surrounding tissue.
- Increased risk for tooth decay and cavities.
- Rapid rises and falls of glucose creating mood swings and/or compromised blood glucose control when diagnosed with diabetes.
- Some studies have shown that high sugar intake is associated with an increased risk of certain types of cancer, such as breast, colon, and pancreatic cancer.
- High sugar foods and high processed foods are typically high in calories and lower in nutritional value, e.g., vitamins, minerals, and fiber than the same carbohydrates [sugar] in whole food.
- High sugar intake is associated with acne and psoriasis.
Is all sugar the same? No, there are simple or single molecule sugars, called monosaccharides. These include galactose, fructose, and glucose. When sugar molecules or monosaccharides join, they become more complex sugars or compound sugars called disaccharides. There are also long-chain connected monosaccharides called polysaccharides.
| Monosaccaride
(One-molecule sugars) |
Glucose
Fructose (fruit sugar) Galactose (occurs in milk) |
| Disaccaride
(Two monosaccharides linked together) |
Sucrose (table sugar) = glucose + fructose
Lactose (milk sugar) = glucose + galactose Maltose (malt sugar) = glucose + glucose |
| Polisaccaride
(10+ monosaccharides linked together) |
Starch (glucose polymer) |
| The Sugar Association @ sugar.org | |
Is one sugar healthier than another? Not really. That being said, the natural sugars in fruit, plants, or honey are usually associated with natural vitamins, minerals, and/or fiber contributed by the food source — that is the fruit, plant, or honey bee. Refined white sugar does not normally have these added nutrients and is considered slightly worse than the other sugars. To further confuse the issue, from a health perspective, some consider fructose a little worse than sucrose because it is primarily metabolized in the liver and may contribute to undesirable health outcomes when consumed in large amounts.
Consider the legitimate benefits from controlling sugar intake including:
- Reduced sugar cravings and mood swings. When the body goes from a diet high in sugars to a controlled sugar intake, many people report experiencing actual “withdrawal” symptoms as the restriction of sugar intake begins. These symptoms may include fatigue, headaches, mood swings, and an intense craving for sugar. Most people benefit from a gradual reduction of sugar over time.
- Nutrient dense foods with natural sugars, vitamins, and fiber tend to support an overall feeling of well-being. This also seems to show in healthier looking skin.
- Reduced risk factors for chronic illness onset.
In reality, sugar has a complicated relationship with health and wellness. Many healthy foods contain natural sugars or starch that breaks down into simple sugar like glucose. Additionally, the US diet is high in processed foods that often include more simple sugars even if the food doesn’t taste sweet. Restricting sugar intake is admirable since a high sugar intake is associated with some truly undesirable outcomes. Unfortunately, avoiding added sugars can be a burdensome and leave people feeling deprived.
While regularly consuming a lot of sugar is not considered a healthy behavior, “life is too short to not indulge in a little sugar” occasionally. Tips supporting more mindful sugar intake include:
- Avoid or reduce obvious high sugar sources like sugar sweetened soda or drinks. Skip the soda and energy drinks while limiting fruit juices.
- Reduce or avoid adding sugar to foods or beverages or can you use half as much sugar? Is there sugar substitute you could use instead? Can you use half sugar plus half sugar substitute? You’ll be surprised how fast taste buds adjust to less sugar.
- Read food labels and know what you’re buying. Label reading is also helpful as some prepared products may include hidden sugars that will be included on the nutrition label. Are there less processed options? Are there choices with less sugar? Are there whole foods such as vegetables, nuts and seeds, or fruits that could fill a nutritional need? Avoid buying things you need to restrict (a bag of candy in the store isn’t as tempting as a bag of candy in the kitchen). Can you see how this works?
- Syrup is synonymous with added sugar. If the best price on fruit is the fruit packed in a syrup, wash the syrup off the fruit before it’s served — a large mesh strainer works best for this.
- Replace high sugar, low nutrition options with nutrient dense foods, e.g., fresh fruits, fruits packed in fruit juice vs syrup, vegetables, and proteins.
- Every day you successfully navigate by avoiding a major sugar source, put a smiley face on the calendar. You’ll be surprised how a simple little smiley face will keep you motivated.
Substituting sugar substitutes (nonnutritive sweeteners) in place of some or all of the normal sugar can be helpful. Sugar substitutes taste sweet without the added sugar or calories. Be advised that there are some people who report artificial sweeteners may satisfy the sweetness for the moment of consumption but leaves the consumer craving something sweet even more later.
Food modifications can be difficult. Food allergies, intolerances, and personal preferences are legitimate concerns. If you feel a diet change will significantly change the way you eat and need assistance, ask a healthcare provider or registered dietitian for guidance. You’ll be happier with a plan for success than living with the frustration of putting forth a lot of energy and receiving only minimal success.
For people monitoring blood glucose, there is no one-size-fits-all in sugar or carbohydrate intake. Each person has their own metabolic response to foods eaten. Some sugar or carbohydrate sources may create an exaggerated glycemic response while others will hardly impact blood glucose. This is a trial-and-error experiment to determine what’s best for you. Again, a healthcare provider or registered dietitian can be an excellent resource to assist with this.
While there’s lots of reasons to limit sugar intake, sugar in and of itself is not a bad thing; too much sugar just isn’t a good thing. The fact is the human body runs on blood sugar or glucose. Indeed, glucose is the only thing the brain can use as a fuel source. While built for sugar, try not to exceed the body’s expectations.
We all have options. The choice is yours.