What Is The Difference Between Sugar and Added Sugar?
What’s the difference between “sugar” and “added sugar”?
How much sugar is too much?
By: Jonathan Fletcher
If you're someone who wants to be healthy but gets confused by all of the conflicting news and information out here on the interwebs, you’re not alone.
One of the most common sources of confusion is sugar - is it good, bad, evil, or indifferent?
Let's start with some basic education: Sugar is a type of carbohydrate that provides energy to the body. Simple enough right? However, not all sugars are created equal.
Natural sugar vs. added sugar
Natural sugars are the kind occur naturally in foods like fruits, vegetables, and dairy products. These sugars come along with other important nutrients like fiber, vitamins, and minerals, which slow down their absorption and provide other health benefits.
On the other hand, added sugars are added (duh) to foods during processing, preparation, or cooking. These sugars are usually found in processed foods like candy, soda, and baked goods. In other words, you’ll never find added sugar in an unproccesed food.
The thing is, added sugars provide calories (usually a lot) without any additional nutrients, and are often linked with negative health effects like weight gain, inflammation, and insulin resistance.
But why are added sugars so bad for us? According to a study published in the journal Obesity Reviews, consuming too much added sugar is associated with an increased risk of obesity, type 2 diabetes, cardiovascular disease, and some types of cancer. Another study in the journal Nutrients found that high sugar intake is associated with diets that are low in important nutrients like fiber, vitamins, and minerals, which are essential for overall health.
On the other hand, eating natural sugars (the kind already in fruit, veggies, and dairy) in moderation can provide important health benefits.
For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that eating whole fruits, which have natural sugars, is associated with a reduced risk of chronic diseases like type 2 diabetes and cardiovascular disease.
Again, not all natural sugars are created equal. Some fruits, like bananas and grapes, have more natural sugar than others, like berries and citrus fruits. However, the sugar in these fruits is still accompanied by important nutrients like fiber, vitamins, and minerals.
So, what's the difference between the two?
Think of it this way: natural sugar is like a friendly dog who comes over to play and brings his own toys. Added sugar is like an uninvited guest who shows up with no gifts, eats all your food, and makes a mess.
In other words, natural sugar comes in a package that provides additional health benefits, while added sugar is just empty calories that provide no nutritional value.
That's not to say that you should never have anything with added sugar - after all, life is all about balance. But it's important to be mindful of how much added sugar you're eating and try to choose more whole foods that provide natural sugars and other important nutrients.
One way to keep your intake of added sugars in check is to read food labels. Check out this label from a Clif Builder Bar.
And this one from a bottle of tea:
The American Heart Association recommends that women limit their added sugar to no more than 6 teaspoons (24 grams) per day, and men limit theirs to no more than 9 teaspoons (36 grams) per day.
However, it's important to remember that not all added sugars are listed as "sugar" on food labels - they can also be listed as high fructose corn syrup, molasses, honey, and other names.
In addition to checking food labels, there are other helpful strategies that we use with our clients to help them cut back on added sugar like:
Eat a ton of whole foods like fruits, vegetables, and whole grains that provide natural sugars and other important nutrients.
Be stingy with processed foods like candy, soda, and baked goods that often have a lot of added sugars.
Sweeten foods and drinks yourself using natural sweeteners like honey or maple syrup, which also provide additional nutrients.
When it comes to sugar, natural is natural is always better than added. Remember, eating too much added sugar can have negative health effects, while eating natural sugars in moderation can provide important health benefits.
So, go ahead and indulge in some fruit or a small piece of dark chocolate - your taste buds and your body will thank you.
If you’re a hard worker who values having a plan that works, and an experienced coach that cares, we can help you get better results than ever.
Reach out to learn about coaching today.
Jonathan & Blakley Fletcher
Sources:
Malik, V. S., Hu, F. B. (2015). "Sugar-sweetened beverages and cardiometabolic health: an update of the evidence." Obesity Reviews, 16(12), 1-12.
Greenwood, D. C., Threapleton, D. E., Evans, C. E., et al. (2013). "Association between sugar-sweetened and artificially sweetened soft drinks and type 2 diabetes: systematic review and dose-response meta-analysis of prospective studies." British Journal of Nutrition, 112(5), 725-734.
O'Neil, C. E., Nicklas, T. A., Fulgoni, V. L. (2015). "Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003-2010." Journal of the Academy