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Sugar |
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Sugar seems like such a simple word - yet it can
be very confusing for people who are told to "watch their sugar intake", Some Definitions Carbohydrates are a group of compounds made of carbon, hydrogen, and oxygen grouped together in rings; as a group these are all called "sugars". There are simple sugars made up of one ring, which include glucose (blood sugar), fructose (fruit sugar), and galactose. Simple sugars are also called monosaccharides. Disaccharides have two rings, and include maltose and table sugar, or sucrose. Then, there are polysaccharides, which are more complex molecules, and include indigestible sugars like the cellulose in plants and fibers and starches. Plants store their energy in the form of starch, so when we eat plant foods, we get a source of carbohydrate that is complex. Then, our bodies convert this plant starch back into a simple sugar, glucose, for fuel. Animals have limited storage of carbohydrate (in the form of glycogen); instead we store our extra energy as fat. This is why plant foods are mostly very low in fat and high in carbohydrate, while many animal foods contain quite a bit of fat and very little carbohydrate. What's the big deal with sugar? A normal, healthy diet should contain at least 50% of the calories as carbohydrate. However, the source of carbohydrate should be mostly from foods that contribute a good variety of important vitamins and minerals - that means whole grains, nuts, seeds, beans, fruits, and vegetables. When the diet is high in these forms of carbohydrate, it is not a problem. But what about refined sugar (table sugar)? Bad Company Sucrose, or table sugar, is not really a major problem by itself, but the company it keeps can be. Sugar is a sweetener, and is added to many foods to improve flavor. Sugar is in most desserts and many snacks, and these foods also contain a lot of fat, and in some cases, salt. Sugar has only about 4 calories per gram, or about 20 calories per teaspoon, so it is not particularly high in calories. However, it's the quantity of sugar in many foods, and the fact that it accompanies fat that is a problem because it greatly increases caloric value. In some cases, sugar by itself is high in calories because the product contains so much of it - sweetened beverages derive all of their calories from sources of sugar (high fructose corn syrup, sucrose, etc.) Plus, the fact that sugar does taste good makes it harder to stop eating a food high in sugar when full! In this case, I'm ignoring the glycemic index, which is a popular way to look at the harmful effects of carbohydrate via it's potential blood-sugar raising, insulin-producing effects. This is a separate issue that is worth addressing in another message. Setting Some Limits In industrialized countries like the U.S., sugar consumption is about 20% of a person's daily calories. For an average person who eats 2000 Calories a day, that means about 400 of those calories come from sugar. That is simply too high, and unnecessary for good health. There really aren't diseases caused by a high sugar intake except for dental caries (especially the "gooey" sugars and sticky starches), but the extra calories contribute to obesity and unwanted weight gain. It is especially important in children, who are in a growth state and therefore in more need of a healthy diet, to avoid substituting whole grains, fruit, vegetables, and beans, with high sugar, high fat treats. For sugar consumption, a better target to shoot for is 10% of total calories. Sugar and Weight Loss For adults who are following a weight loss plan, your calorie needs are restricted in order to cause weight loss, so you don't have as many calories to work with. It is important to get your nutrition needs met first with your basic eating guidelines before you add treats. This goes back to Mom or Dad saying "Eat your vegetables first, then dessert" - it's one of those simple rules for good health. Your eating guidelines don't include a category for sweets or alcohol. These foods are considered "extras", consumed above and beyond your diet plan, to be included as a matter of choice. When you add these "extra" foods too often, it will slow weight loss, and may even cause weight gain, so you have to gauge this carefully and monitor your progress. But if you are on a plan of less than 1600 Calories, I would rather see people eat foods from their eating guidelines first, and add in occasionally extra calories than substitute non-nutritional sugar and alcohol for the healthy foods. Again, there is no food you cannot eat on a healthy diet, it just needs to be put in its proper place! Some ways to cut down on sugar Be aware that "fat-free" foods are often high in sugar and are sometimes higher in sugar than the high fat version of the same food. (Look at regular cookies and peanut butter versus the low-fat or fat-free versions). When you buy sweets and desserts, the most obvious way to cut down on sugar is to simply eat them less often, or to eat a smaller amount. You can't really alter a store-bought product, so it is your only choice. There is a lot of sugar in foods you wouldn't normally think of as "sweet". Even some hot dogs have sugar added to them! Ketchup, salad dressings, yogurt, teriyaki sauce, breakfast cereals, pizza and spaghetti sauces, peanut butter, and lunch meats usually contain sugar. When cooking, when recipes call for sugar, you can experiment by cutting the amount of sugar in half, and after that, more slowly. You can also reduce table sugar and add fruit for sweetness instead. Increasing the spice can also make up for a reduction in sugar. There are many artificial sweeteners available now, which can help satisfy a sweet tooth without adding calories, but I do not recommend using them in large amounts, especially if it encourages consumption of too many desserts! See how many foods you eat every day contain sugar and other sweeteners, you will be surprised!
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