You start your morning with a bowl of oatmeal made of almond milk, a splash of maple syrup and a pinch of muesli. It seems to be a healthy, nutritious breakfast, but add it, and you may get more than the recommended 25 grams for additional sugar before 9 a.m. without realizing it.
As a nutritionist who specializes in additional sugar and his effects on health, I see this in my practice all the time. The truth is, sugar is not automatically bad (1). Naturally occurring sugar in foods such as fruit and dairy products are bundled with fiber, vitamins, minerals and other health substances (1).
But added sugar – the friendly manufacturers mix in food and drinks to improve the taste and texture – are a different story. They are easy to exaggerate, even if they try to make nutritious decisions (2).
If you consistently eat high quantities of additional sugar, feel drained, ask for more sugar and, in the course of time, be associated with weight gain and other health challenges (over time (2). That means you don’t have to leave sugar or skip your favorite dishes. In this article I will tell what sugar does in your body, why sugar is sugar and how to make healthier and more sustainable decisions without giving up what you love.
Not all sugar is equally produced
When people talk about switching on sugar, they often wonder about the sugar in sweet fruits such as watermelon and bananas. In order to lower your additional sugar intake, you don’t have to worry about the sugar in natural, full value food such as fruit and simple yoghurt (yoghurt (simple)1). This is because the entire sugar is not the same and your body reacts differently depending on the source (1).
Natural opposite sugar
There is a big difference between the sugar in an apple and the sugar in a frosted donut. Natural sugar is in full value food such as fruit and simple dairy products in which you are bundled with nutrients that support health and slow the release of sugar into your bloodstream (1).
Sugar such as cane sugar, honey, maple syrup and fruit juice concentrate are added during processing or preparation to improve the taste (the taste (2). You will find them in everything, from sweetened drinks and yoghurts to salad dressings, frozen meals and even bread (bread (bread (2).
While your body converts the entire sugar into glucose, added sugar is much easier to consume, especially since it is found in about 60% of the packaged foods (packaged foods (3). And in contrast to natural sugar, they do not offer the same nutritional value (1).
As MyFitnespal Dietician Katherine Basbaum explains: “The nutritional guidelines for Americans recommend that additional sugar to not limit more than 100–150 calories per day as far as possible (to limit4). “
Why added sugar get a bad reputation
There is a reason why health experts warn of additional sugar. A high recording was associated with various health problems in research (5). “Overconsum of the added sugar is very common and was associated with concerns about metabolic health, including type -2 -diabetes, insulin resistance, weight gain and obesity”5).
Additional sugar can contribute to increases and subsequent drops of blood sugar levels, which means that they feel tired, hungry and can ask for more (more demand2). These swings can contribute to excessive food and low energy all day (2). In addition, an excessive sugar diet can increase the risk of developing diseases, such as:
- Heart disease (5)))
- High blood pressure (5)))
- Certain types of cancer (5)))
- cognitive problems, including dementia (5)))
- Liver disease (5)))
- View problems (5)))
- Nerve damage (5)))
- chronic inflammation (5)))
- Extended skin aging (5)))
There is also a sugar -containing diet that your taste buds want sweet food, which makes it more difficult to accept unsweetened foods such as vegetables and water (water (water2).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutritionist and author. Cassetty is a former nutrition director for good housekeeping and co-author of the book Sugar Shock.
Katherine Basbaum, MS, RDis food data curator at myfitnespal. She received her master in nutritional communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutritionist for cardiology patients.
Denise Hernandez, RDis a food curator at Myfitnespal. Denise graduated from Texas Woman’s University in nutrition. Her focus includes weight management for adults and childhood, nutrition of women and chronic disease management.
How much sugar is too much?
The nutritional guidelines for Americans recommend limiting additional sugar as far as possible – to less than 50 grams (approx. 12½ teaspoons) per day (4). Many people may have to consume even less. The American Heart Association has stricter guidelines (5). They suggest that women do not consume more than 25 grams or 6 teaspoons of sugar a day. Men should stay below 38 grams or 9 teaspoons a day (5). As you can see, you don’t have to completely cut out sugar, but it helps to know where you stand (4).
Do you have to completely cut out sugar?
I always tell new customers that I love sweets, so I would never expect to cut out a dessert or add sugar completely. In fact, the attempt to eliminate sugar can2).
Instead of striving to zero zero, make your goal compensate for (2). That means2). Satisfaction is an essential part of sustainable food and helps to achieve a balance between food that you only eat for pleasure and those who feed your body.
Myfitnespal can support this by helping them to pursue sugar, calories and other important nutrients such as carbohydrates, fiber and protein so that they can recognize and adapt to improvement options without restricting themselves.
Like Dr. Nicola presumption, nutritionist and myfitnespal Scientific Advisor explains: “Check the list of ingredients and the nutritional facts. Search for food with minimal sugar.2). “
Here are some of my favorite methods to enjoy sweets carefully and healthy.
- Try smaller portions when you enjoy daily indulgences (6).
- Choose individually packaged treats to facilitate the portion control (6).
- Always use a plate or a bowl because the food out of your pocket makes it more difficult to measure how much you had (6).
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Smart ways to reduce additional sugar
If you try to scale additional sugar again without feeling limited, you will find some of my simple, simple, sustainable strategies here.
- Start with drinks. Change the sweetened drinks for water, simple Seltzer or unsweetened tea. ((2).
- Mix sweetened foods with unsweetened. This works well with muesli, yogurt or oatmeal. Start with a 50/50 mixture and slowly move the relationship to the simple version.
- Compare similar foods. The Nutrition Facts -Panel lists to sugar so that it is easy to select products with less sugar – such as peanut butter, pasta sauce or muesli (muesli4).
- Go for naturally sweet food. Roast vegetables to get their natural sweetness out and end meals with desserts based on fruit so that their taste buds can adapt to less additional sugar.
- Use sweet spices. Ingredients such as cinnamon, cardamom, nutmeg and vanilla extract can add a hint of sweetness without sugar.
- Make more new to new. Homemade trail mix, salad dressings, oats, soups or baked goods can be checked how much (if at all) sugar goes in.
- Follow your recording. Myfitnespal can help you2).
- Be selective with treats. Choose sweets that you really enjoy and skip the ones that don’t feel very much.
Frequently asked questions (FAQs)
What is the difference between natural sugar and added sugar?
Natural sugar occurs in full foods such as fruit and milk and is generally not a problem for most people if they are consumed as part of a balanced diet (1). Additional sugar is introduced during processing or preparation, and too much can increase your risk of numerous health problems (1).
Is honey or maple syrup healthier than white sugar?
They all increase their blood sugar and are best enjoyed in dimensions, but if they use a sweetener, honey and maple syrup are my preferred sweeteners because they have some antioxidants and protective plant compounds (compounds7). This means that it is like a drop of water in the sea compared to what you can get from fruits, vegetables and other herbal foods.
Causes sugar diabetes?
Not directly (8). There are several things, including genetics and a diet with a high sugar that can increase your risk of diabetes (9).
Why is sugar okay in fruit?
Fruit contains fiber that slow the sugar absorption and a nutrient spectrum that offer health benefits (1).
Can I lose weight without cutting sugar?
You will lose weight if you reach a calorie deficit, regardless of the food you consume, but reducing the additional sugar often helps with hunger, energy level and calorie intake (2Present 10). In addition, a sugary diet can increase your risk of health problems, even if you have a healthy weight (2).
Is artificial sweetener better than sugar?
Some people find them helpful to lower their additional sugar intake, but long -term health effects are still being examined. Since they are often part of less healthy overall diets, it is best to be thoughtful how and when to use a sweetener (11).
The end result
Sugar does not have to be the villain in her diet, but it is helpful to be more aware of how much – and where – it appears (it shows.2). By adjusting additional sugar, making thoughtful exchange and taking your intake with myfitnespal, you can make more informed decisions that support your health without giving up the food you love (you love (love2).
The contribution Is sugar bad for you? Here is what dietician has to say appeared first Myfitnespal Blog.
