Confusing Things About Sugar
Nowadays, when people meet me and hear
that I'm a dietitian, the first thing they want to know is: What's the deal
with sugar? No doubt, sugar is the diet villain du jour. You've probably seen
some scary headlines calling sugar toxic and pointing to it as the source of
all our health woes. But the real story is far more complex.
Sugar in large
quantities is, in fact, a big threat to your health. For years, experts have
been saying that eating too much of any food can up your diabetes risk because
overeating leads to obesity, which is the real culprit behind skyrocketing
rates of the disease.
But recent research suggests that the sweet stuff may
have a more direct impact: For every additional 150 calories of added sugar
downed per person per day, the prevalence of diabetes rose by 1 percent, even
after controlling for obesity, physical activity and calories from other foods,
according to a large study looking at international data. When it comes to
heart health, excess sugar is also suspect. People who ate the most added sugar
more than doubled their risk of death from heart disease, a JAMA Internal
Medicine study found.
Adding to the
problem, sugar is hiding in many surprising products, such as oatmeal and
peanut butter, and confusing food labels make it hard to know how much of it
you're getting. So what's a girl to do?
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Truth
#1: Some kinds are better than others
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It's key to know the difference between the two main types
of sugar.
Naturally occurring sugar is found in whole foods, such as
fruit, vegetables and dairy products. These foods tend to be better for you
because they deliver fiber (in the case of produce), as well as protein and
calcium (in dairy) and other important vitamins and minerals.
Added sugars are anything sweet put into a food for flavor,
from the sugar in store-bought ketchup to the honey you spoon into your tea.
(Yes, "natural" sweeteners count.)
These sugars are concentrated and
mostly devoid of nutrients. Although honey, maple syrup and the like have some
healthful antioxidants and minerals, they still pack hefty doses of sweetener
per spoonful. This means you get a lot of pure sugar—and calories—in a small
portion, making it easy to go overboard and cause big problems. According to
the American Heart Association (AHA), increases in sugar intake over the past
four decades parallel our expanding waistlines, and studies have connected
added sugar, not the naturally occurring kind, to heart disease and diabetes.
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Truth
#2: You have to read labels carefully
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A lot of packaged foods contain both naturally occurring and
added sugars. But the Nutrition Facts label lumps both kinds together, giving
you one combined total. Last year, the FDA proposed separating the two to make
it clearer how much of each type you're getting, but until those changes take
effect, the easiest way to tell if sugar has been added is to scan the actual
ingredients list. If you see sugar grams but no sweeteners listed, then none
were added. If you do see any type of sweetener—including brown sugar, cane juice,
corn syrup, maltose or fructose—make sure it's not the first thing listed. By
law, ingredients must be in descending order of weight, so the higher up the
added sugar, the more there is per bite. Also check for multiple types of
sugar, which is a sneaky way food companies make something supersweet without
telegraphing it on the ingredients list.
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Truth
#3: The limits are low but doable
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According to the AHA, women should have no more than 100
calories of added sugar per day (about 6 teaspoons). Yet the average woman gets
18 teaspoons a day! Most of our added sugar comes from sweetened drinks and
packaged foods, and the Nutrition Facts label lists sugar in grams, not
calories or teaspoons, so it's easy to lose track. Fortunately, there's a
simple formula for counting up sugar from any source: Just remember that 1
teaspoon equals about 4 grams of added sugar. So if you add a teaspoon to your
morning joe and later have a chocolate protein bar with 12 grams (3 teaspoons)
of sugar, you have 2 teaspoons (8 grams) left for the day.
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Truth
#4: Natural doesn't mean free-for-all
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Hardly any of us are inhaling too many servings of whole
fruits and vegetables. But juices, smoothies and dried fruits are another
story. Recently, a client was confused when I pointed out that her 15-ounce
bottle of green juice contained more than 53 grams of sugar (and nearly 270
calories!). It's all fruits and veggies, she reasoned, so why care? One problem
when you gulp your produce is that you're getting natural sugar without fiber
(and it's fiber in fruit that slows down digestion and gives your body time to
metabolize the sugar). As a result, you store the excess calories as fat. Fiber
also prevents blood sugar spikes that can raise your risk of type 2 diabetes.
Dried fruit can be tricky, too; without water, the natural
sugars become more concentrated. You can still enjoy it, but right-size your
portion: One cup of fresh fruit equals 1/2 cup of 100 percent juice equals 1/4
cup of unsweetened dried fruit. Now you're in control of your sugar calories.
Cynthia Sass, MPH, RD, is Health’s contributing nutrition
editor, and privately counsels clients in New York, Los Angeles, and long
distance. Cynthia is currently the sports nutrition consultant to the New York
Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a
specialist in sports dietetics.
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