Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming various foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals and antioxidants. Dairy foods contain protein and calcium. Since our body digests these foods slowly, the sugar in them offers a steady supply of energy to our cells. A high intake of fruits, vegetables and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.
Added sugars or free sugars are sugar carbohydrates (caloric sweeteners) added to food and beverages at some point before their consumption. Sugars in your diet can be naturally occurring or added. Naturally occurring sugars are found naturally in foods, such as fruit (fructose and glucose) and milk (lactose). Added sugars are sugars and syrups put in foods during preparation or processing or at the table. It is usually sugar that food manufacturers add to products to increase flavor or extend shelf life. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, cured meats, and ketchup. Added sugars are often referred to as “empty calories.” However, the harmful effects of sugar go way beyond that. Eating too much sugar can contribute to people having too many calories, which can lead to weight gain. Excess sugar's impact on obesity and diabetes is well documented. Being overweight increases your risk of health problems such as heart disease, some cancers and as, it was mentioned, type 2 diabetes.
How sugar actually affects heart health is not completely understood, but it appears to have several indirect connections. Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke, Foods high in added sugars are often highly processed and may have addictive properties that make it hard for some people to regulate their intake of these foods. Very often our diet includes soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. The result: we consume way too much added sugar. Excess consumption of sugar, especially in sugary beverages, contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages.
Take a look below for some of the most common sources of added sugars that you will find in the grocery store: Sweetened beverages, such as soft drinks, sweetened tea, energy drinks, sports drinks, fruit drinks, and lemonades, as well as sweetened coffee and tea. • Sweet baked goods, such as cakes, cookies, pastries, and pastries • Candy • Breakfast cereals and breakfast bars • Ice cream and other frozen desserts • Some spaghetti sauces • Baked beans • Peanut butter and other nut butters • Condiments, such as syrups, jams, ice cream toppings, barbecue sauce, and ketchup. • Salad dressings.
What is the alternative? To lower your added sugar intake, limit sugar-sweetened beverages such as soda and fruit juices, replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea. Water with some added flavoring from sliced lemons, cucumbers or mint is a great option, too. Eat processed snack foods and desserts only occasionally. Eat fruit for dessert instead of cake or cookies. Also, keep track of sugar you add to your food or beverages. About half of added sugar comes from beverages, including coffee and tea. Reading food labels is one of the best ways to monitor your intake of added sugar. Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found: Brown sugar • Corn sweetener • Corn syrup • Fruit juice concentrates • High fructose corn syrup • Honey • Invert sugar • Malt sugar • Molasses • Syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).
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