Can Sugar be Healthy?
By: Andrea Hartnett, RD
Sugar comes in many types and forms including high fructose corn syrup, malt
syrup, molasses, honey, white sugar, brown sugar, raw sugar, maple syrup, agave
nectar, and dextrose. Over the last several years, the media has highlighted
increasing concern for excessive consumption of sugar. Why? Because too much
sugar has been linked to weight gain and obesity which increases risk for heart
disease, diabetes, asthma, bone and joint issues, and even cancer.
Natural Sugars vs. Added Sugars
Natural sugars occur in food without processing. Whole fruit, 100% fruit juice, milk
and yogurt contain natural sugars. The Dietary Guidelines for Americans define
added sugars as sugars added during processing, preparation, or at the table.
Sweetened cereal, white sugar in baked goods, high fructose corn syrup in regular
soda, and honey in oatmeal are a few examples of added sugars. Both natural and
added sugars follow the same digestive process in our bodies, however, foods that
contain natural sugars have more nutrition. Whole fruits are a good source of fiber.
One hundred percent fruit juice if consumed in small amounts (4 ounces) and fruits
are packed with tons of vitamins, minerals, and antioxidants like beta carotene,
vitamin C, folate, magnesium and potassium. Low-fat and fat-free milk and yogurt
are good sources of protein, calcium, vitamin D, and B vitamins.
What about the Glycemic Index?
You may have heard that certain foods are higher on the glycemic index than others.
The Glycemic Index (GI) measures food and beverages on a range from zero to 100
based on their response on blood sugar (or glucose) levels. Lower numbers (less
than 55) have a decreased effect while higher (more than 70) numbers have an
increased effect on blood sugar levels. A food or beverage with a low GI may not
always be a healthy choice. What are the takeaways? Don’t worry too much about
the GI because it is not a true representation of how we eat. Usually we consume
fats and protein with our carbs which promotes the right mix of food/energy that
keeps blood sugars balanced.
Added Sugars and Weight Loss
Soda, energy drinks, and sports drinks account for the largest portion of
added sugars in the U.S. Grain-based desserts are next. If someone drinks one
12 ounce can of regular soda and consumes one 250 calorie dessert each day,
this would account for about 400 additional calories. By switching to diet soda
and reducing the daily dessert at the end of two months this would be
equivalent to about a 7 pound weight loss. The rate at which Americans
consume added sugars far exceeds the actual needs of our bodies and
contributes to weight gain and obesity.
Tips to Decrease Added Sugars
 Choose sources of natural occurring sugars most often
o Whole fruits and 4 ounces of 100% fruit juice
o Low-fat and fat-free plain or artificially sweetened yogurts
o Skim or 1% milk
 Instead of using white sugar, brown sugar, honey, or agave nectar, try
adding fresh fruit or sugar substitutes to sweeten foods
 Choose plain versions of foods and make your own sweetness by
adding a little fresh/dried/frozen fruit or sugar substitute
o Add 2 tablespoons of raisins to bran flakes
o Top plain instant oatmeal with fresh berries or stir in frozen
berries before cooking
 Choose beverages with less than 10 calories per serving like diet sodas,
club soda, drink mixes, unsweetened coffee and tea, plain or flavored
waters
 Buy a new water bottle for your low calorie beverages
 Make whole fruit an everyday dessert and have small amounts of
desserts on special occasions
 Serve sweets on small plates and split with family and friends
 If a product lists a source of added sugars within the first three
ingredients, find another option
 Avoid the check-out lanes that display candy
References:
U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010
The University of Sydney: GI Foods Advanced Search
http://ajcn.nutrition.org/content/76/1/5.full