Sugar in Your Diet
Sugar (sucrose) is a carbohydrate that occurs naturally in every fruit and vegetable. It is a major product of photosynthesis, the process by which plants transform the sun’s energy into food. Sugar occurs in greatest quantities in sugar cane and sugar beets from which it is separated for commercial use.
Other nutritive sweeteners (sugars) in the diet include honey, maple syrup, corn syrup, high fructose corn syrup, fructose, and fruit juice concentrates.
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In recent years, scientists and researchers have thoroughly examined the nutrition and health aspects of sugar consumption. The Food and Drug Administration’s report, Evaluation of the Health Aspects of Sugars Contained in Carbohydrate Sweeteners, was a comprehensive assessment that affirmed that sugar does not cause diabetes, heart disease, obesity, hypoglycemia, childhood hyperactivity or nutrient deficiencies. FDA stated:
"Other than the contribution to dental caries, there is no conclusive evidence on sugars that demonstrates a hazard to the general public when sugars are consumed at the levels that are now current and in the manner now practiced."
In 1993, the American Dietetic Association echoed FDA’s conclusions in its position paper, "Use of nutritive and nonnutritive sweeteners."
"The American Dietetic Association recognizes the appropriate use of nutritive and nonnutritive sweeteners when consumed in moderation and within the context of a diet consistent with the U.S. Dietary Guidelines for Americans."
Following FDA’s 1988 affirmation that sugar was Generally Recognized As Safe (GRAS), several major nutrition policy statements accepted and incorporated FDA’s conclusions. These include
- Report on Nutrition and Health by the U.S. Surgeon General
- Diet and Health by the National Academy of Sciences
- Healthy People 2000: National Health Promotion and Disease Prevention Objectives by the U.S. Department of Health and Human Services
- Nutrition and Your Health: Dietary Guidelines for Americans 1995 by the Departments of Agriculture and Health and Human Services
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The key to choosing a diet moderate in sugars is to observe the two fundamental Dietary Guidelines which recommend variety and moderation:
- Eat A Variety Of Foods
- Balance the Food You Eat with Physical Activity,
Maintain or Improve Your Weight
According to the Food and Drug Administration, Americans consume approximately 11% of total calories as added sugars or about "the amount (10%) recommended by the Select Committee on Nutrition and Human Needs in...Dietary Goals for the United States." In other words, most of us already use sugars moderately.
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Taste--Mary Poppins knew that a spoonful of sugar helps the medicine go down. This principle applies to food as well as cough syrup. Sugar makes many nutritious foods taste good enough to eat. The brown sugar you sprinkle on morning oatmeal, the syrup that tops your pancakes, or the granulated sugar baked into a bran muffin contribute abundantly to eating pleasure.
Carbohydrate--Sugar (sucrose) is an important source of carbohydrate, the body’s primary energy source. Dietary surveys indicate that we are eating more than enough protein and probably too much fat. Carbohydrates are the only calorie source in which an increase in consumption is recommended. Nutrition guidelines often suggest emphasizing foods rich in starches and/or fiber because they usually are low in fat and are good sources of vitamins and minerals.
Planning a low-fat diet is made easier by using a little sugar to add taste appeal to low-fat foods, such as grains, grapefruit or yogurt.
Food Technology--Sugar is a multi-purpose carbohydrate that contributes significantly to the flavor, aroma, texture, color and body of a variety of foods.
- Sugar helps bread rise by acting as a food for yeast. In all baked products, sugar contributes to flavor and crust color as well as prolonged shelf life.
- In jams and jellies, sugar inhibits the growth of yeasts and molds. Sugar syrups protect frozen and canned fruits from browning and withering.
- Sugar is an important contributor to bulk, texture and body in ice cream, beverages, baked goods and other products.
- Many condiments (salad dressing, tomato sauce, ketchup, etc.) rely on sugar to soften acidity, blend flavors and contribute mouthfeel.
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You gain weight when you take in more calories from food than you burn up for energy needs. That’s why the cornerstones of weight management are diet and physical activity.
Carbohydrates are the dieter’s best friend. Sugar and other carbohydrates provide 4 calories per gram, the same as protein. Fats have more than twice the calories-9 per gram.
Recent research has found that calories from fats are used differently by the body from carbohydrate and protein calories. Virtually all fat calories are immediately stored in fat cells. But carbohydrates and protein are converted into glucose for fuel, and only those calories in excess of the body’s energy needs are stored.
Healthy dieters can lose weight on a high-sugar, low-fat diet just as easily as they can on a low-fat, low-sugar diet, according to a study at Duke University. In this study, obese women lost weight on low-calorie diet that derived 43% of calories from sugar (simple carbohydrate), matching the weight loss of a group that ate the same number of calories, but which substituted starch and an artificial sweetener in place of sugar. Results also demonstrated that the body processes simple carbohydrates (sugars) and complex carbohydrates (starches) in much the same manner.
At 15 calories per teaspoon, sugar is not particularly fattening. Fortunately, many low calorie, low-fat sweets, like angel food cake, frozen fruit ices or sorbets, low-fat frozen yogurt and fruit shakes made with low- fat milk, can be included in a weight management plan. One popular calorie-saving tip: Substitute one teaspoon of jam or jelly for butter or margarine on your breakfast toast.
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Nutritive Sweeteners--From a nutrition and calorie perspective, the various types of nutritive sweeteners (sugar, honey, maple syrup, corn syrup, high fructose corn syrup, fruit juice concentrates) are very similar. When you eat a banana or a banana nut muffin, your body cannot tell which sugars were present in the fruit and which were added by the baker.
Many food products today are processed with fruit juice concentrates that are very similar in calorie and nutrient composition to sugar syrups. Nutritionally, they are equivalent to liquid sugar.
Products or recipes may be promoted as being "sugar free" or containing "no added sugar." Consumers should be aware that so-called "sugarless" sweets frequently contain nutritive sweeteners (sugars) which may be honey, molasses or some highly sweet foods, such as raisins, dates, fruit juices or fruit juice concentrates. Use the information on the Nutrition Facts panel of the food label for details on the total sugars content of the products you buy.
Artificial Sweeteners--Since sugars are not uniquely fattening, it is not surprising that sweetener substitutes are not the total solution to the problem of weight management. Weight loss depends on reducing the total amount and kind of calories consumed and/or increasing caloric expenditure through physical activity. Artificial sweeteners and fat substitutes will not help dieters lower their calorie intake unless they are used as part of a total diet/fitness plan.
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All carbohydrates are made up of one or more molecules of simple sugars. Carbohydrates are combinations of carbon (C), hydrogen (H) and oxygen (O), with the latter two components occurring in the same proportion as in water. The basic formula: CnH2nOn.
All carbohydrate foods--potatoes, broccoli, apples, grapes, sugar, honey--have the same ultimate destination. They are converted to the simple sugar, glucose, the primary fuel for the body.
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In recent years, nutrition scientists have reexamined traditional views about the differences between simple and complex carbohydrates. The old view was that any simple carbohydrate raised blood sugar levels very quickly because it was metabolized rapidly, while any complex carbohydrate caused a slower and more moderate rise. According to the American Diabetes Association, there is very little scientific evidence to support this assumption.
Research on the "glycemic index of foods" shows no easily defined nutritional difference between simple and complex carbohydrates. Some simple sugars cause a slow, moderate rise in blood sugar levels; some complex carbohydrates cause a rapid rise. Sugar (sucrose), itself, gives a medium blood sugar response, less than either bread or potatoes.
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Hypoglycemia is a medical name for a condition in which the level of blood glucose is too low to meet the immediate energy needs of the body. True hypoglycemia is a relatively rare condition. It is not a disease but is considered a sign of an underlying illness that requires the diagnosis and treatment of a physician.
The belief that hypoglycemia might be related to sugar consumption derives from an outdated assumption that the insulin response to complex carbohydrates was slow and steady, while simple carbohydrates encouraged a "rush" of insulin that caused a sharp drop in blood glucose. Research on the "glycemic" effects of carbohydrates shows that sugar does not affect insulin levels this dramatically. This finding furnishes additional evidence that eating carbohydrates (including sugar) does not cause hypoglycemia.
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Though all the causes of diabetes are not known, genetic factors play a major part in the development of this disease. Diabetes is not caused by consuming carbohydrate, including sugars, but diet becomes important once an individual develops this condition.
The American Diabetes Association (ADA) recommends that diabetic individuals and their families consume a diet similar to that recommended by the U.S. Dietary Guidelines. Some sugar, and foods that contain sugar, can be substituted for other carbohydrate foods as part of the total meal plan. ADA also found that other nutritive sweeteners (e.g., fructose, corn sweeteners, fruit juice, fruit juice concentrate, honey) have no significant advantage or disadvantage over sugar (sucrose) in terms of calories or glycemic (blood sugar) response. Individuals with diabetes should contact their physician or registered dietitian before changing diet or meal plans.
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No. Addiction is a specific medical condition characterized by compulsive behavior and severe emotional, mental or physiologic symptoms. Eating sugar or any carbohydrate, (or proteins or fats) does not produce these symptoms. People do like and desire pleasurable foods. But this does not qualify as addiction.
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Numerous carefully controlled studies show no relationship between sugar consumption and childhood behavior problems such as hyperactivity. In a recent well-controlled study, researchers worked with normal children and children described by their parents as sensitive to sugar. They found no behavioral differences between children who ate foods containing sugar and those who unknowingly ate foods that were sugar-free. Commenting on the study, a New England Journal of Medicine editorial said reports of sugar-induced behavioral problems had not been confirmed by follow-up studies and "there is no evidence that sugar alone can turn a child with normal attention into a hyperactive child".
In comprehensive evaluations, both FDA and the American Dietetic Association found no solid evidence that sugar consumption contributes to behavioral changes. In a recent review researchers analyzed the results of 23 diet and behavior studies. Again, no relationship between sugar consumption and hyperactive behavior was found).
A small percentage of the population (from 1% to 5% of school-age children) is affected by a syndrome known as Attention Deficit Hyperactive Disorder (ADHD). If a child is diagnosed as having ADHD, his/her treatment and progress should be closely monitored by a physician.
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Tooth decay occurs because bacteria break down carbohydrates (sugars and starches) to form acids in the plaque which then demineralize (dissolve) the nearby tooth enamel. The most significant diet-related factors are:
Frequency--Frequent snacking on carbohydrate-containing foods increases the amount of time the teeth are exposed to the demineralizing effects of the various acids. The amount of carbohydrate consumed is not as significant to the formation of dental caries as the frequency of consumption.
Form-Sticky carbohydrates are retained on the teeth and allow acid production to be prolonged. Sugars-containing sticky foods include chewing gum, raisins and other dried fruits, and some candies. Recent research has found that starchy foods (e.g. breadsticks, cornflakes, potato chips) may linger in the mouth longer than some sweet foods.
Tooth decay prevalence in the United States has declined dramatically in recent years. Experts credit the widespread use of fluoride as well as better dental care. To achieve and maintain optimal dental health the American Dental Association recommends:
- Brush and floss regularly to remove dental plaque
- Use a fluoride dentifrice and mouthrinse
- Visit a dentist regularly
- Eat a balanced diet
- Minimize the number of between-meal snacks eaten each day
- Limit sweets consumption to mealtimes
- Do not allow infants to sleep with bottles containing sweetened liquids, fruit juices, milk or formula
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Carbohydrate-rich foods often have little or no cholesterol and can be low in saturated fat and calories. Many provide fiber that may help lower blood cholesterol levels. Experts agree that sugar can play a role in heart healthy eating.
- Sugar adds taste and flavor to many nutritious foods.
- High-fat recipes can be adapted for heart healthy diets by substituting small amounts of sugar for fat. A little sugar helps produce the mouthfeel of fat.
- The Food and Drug Administration in its review of the health aspects of sugars consumption concluded: "There was no conclusive evidence that dietary sugars are an independent risk factor for coronary artery disease in the general population."
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