Sugar in the Diet: should we avoid it or embrace it?
There is a lot of debate surrounding sugar these days. Some people say that we should avoid it altogether, while others maintain that it’s okay in moderation. So which is it? Should we be avoiding sugar in our diet or embracing it?
The answer to this question isn’t simple, as there are pros and cons to both sides of the argument. However, when it comes down to it, I believe that we should all try to reduce the amount of sugar we consume.
Before we can really discuss whether or not sugar is good or bad for us, it’s important to understand what sugar actually is.
What is Sugar?
Sugar is a type of carbohydrate that is found naturally in fruits, vegetables, and honey. It’s also added to food and drinks to sweeten them. The sugar we see on tables and use in cooking is called sucrose, which is made up of glucose and fructose.
Types of Sugar
There are different types of sugar, which are named depending on how they’re made and what they’re used for. The main types of sugar are:
Granulated sugar:
This is the most common type of sugar. It’s what we use to sweeten food and drinks, and is made from sugar cane or sugar beets.
Brown sugar:
Brown sugar is made without a refining process and has a molasses flavour. It’s often used in baking.
Raw sugar:
Raw sugar is the least processed type of sugar. It still contains some molasses and has a darker colour than granulated sugar.
Powdered sugar:
Powdered sugar is also known as confectioners’ sugar. It’s made by grinding granulated sugar into a fine powder and is often used to dust desserts or make the icing.
Why is sugar in your diet?
Sugar is often added to food and drinks to make them taste sweeter. However, it also has other uses in cooking, such as:
Adding texture:
Sugar can help to add crunchiness or creaminess to food. For example, it’s often used in meringues or cookies.
Preserving food:
Sugar can help to prevent food from spoiling. For example, it’s often added to jams and fruit pies.
Colouring food:
Sugar can also be used to add colour to food. For example, it’s often used to make candy or icing for cakes.
Keeping food moist:
Sugar can help to keep food moist. This is why it’s often added to fruitcakes or used in syrup for pancakes.
Enhance flavour:
Sugar can help to enhance the flavour of food. For example, it can make fruits taste sweeter or add depth of flavour to baked goods.
In addition, sugar is a key ingredient in many baked goods and sweets. without sugar, these foods would not taste as good or be as enjoyable to eat.
Is sugar important in your diet?
From a nutritional standpoint, sugar is not essential in our diet. This means that we don’t need to consume sugar to survive or stay healthy. However, this doesn’t mean that sugar isn’t important in our diet.
While sugar may not be essential, it does play an important role in our diets. There are some benefits to including sugar in your diet. These include:
Source of energy:
Sugar is a source of carbohydrates, which the body breaks down into glucose to use for energy.
Helping to maintain blood sugar levels
Help to boost your mood:
Sugar can help to boost your mood and energy levels. This is because it causes a release of serotonin, which is a feel-good hormone.
Promoting healthy digestion:
Sugar can help to promote healthy digestion by stimulating the production of saliva. Saliva contains enzymes that help to break down food.
Help you to recover from exercise:
Sugar can help you to recover from exercise by replenishing glycogen stores. Glycogen is a type of carbohydrate that is stored in the muscles for energy.
Aiding in the absorption of nutrients:
Sugar can help to aid in the absorption of nutrients from food. This is because it helps to increase the rate at which the intestine absorbs water.
Regulate blood sugar level:
Sugar helps to regulate blood sugar levels by providing the body with glucose. Glucose is the body’s main source of energy.
How much sugar per day?
The amount of daily intake of sugar per day depends on a few factors, including your age, gender, and activity level. The American Heart Association (AHA) recommends that men should consume no more than 9 teaspoons (38 grams or 150 calories) of added sugar per day. For women, the AHA recommends consuming no more than 6 teaspoons (25 grams or 100 calories) of added sugar per day.
The World Health Organization recommends that people should consume less than 10% of their daily caloric intake from sugar. This means that if you consume 2,000 calories per day, you should consume no more than 200 calories from sugar, or 50 grams of sugar.
These recommendations are for added sugars, which are sugars that are added to food or drinks. They do not include naturally occurring sugars, such as those found in fruits and vegetables.
What are the risks of consuming too much sugar?
While there are some benefits to consuming sugar, there are also some risks associated with it. These include:
Weight gain: One of the most common risks of consuming too much sugar is weight gain. This is because sugar contains calories that can contribute to weight gain if they’re not burned off.
Tooth decay: Another risk of consuming too much sugar is tooth decay. Sugar feeds the bacteria in your mouth, which can lead to cavities and tooth decay.
Diabetes: Consuming too much sugar can also increase your risk of type 2 diabetes. This is because it can lead to weight gain and insulin resistance.
Heart disease: Another serious risk associated with consuming too much sugar is heart disease. This is because sugar can contribute to high cholesterol levels and high blood pressure.
Tips for reducing sugar in your diet
If you’re looking to reduce the amount of sugar in your diet, there are a few things you can do. These include:
Choose foods that are naturally sweet - One way to reduce the amount of sugar in your diet is to choose foods that are naturally sweet. This includes fruits, vegetables, and honey.
Limit processed foods - Another way to reduce the amount of sugar in your diet is to limit processed foods. These foods often contain added sugars, so it’s best to limit them as much as possible.
Read nutrition labels - When you’re grocery shopping, be sure to read the nutrition labels on food packages. This will help you to identify foods that are high in sugar.
Make your own food - Another way to reduce the amount of sugar in your diet is to make your own food. This way, you can control the amount of sugar that goes into your food.
What happens if you cut out sugar?
If you’re looking to cut out sugar from your diet, there are a few things you should know. First, it’s important to understand that sugar is found in many different foods. This means that cutting out sugar completely may be difficult. Second, when you cut out sugar, you may experience some withdrawal symptoms, such as headaches and cravings. Finally, it’s important to replace sugary foods with other healthy options, such as fruits and vegetables.
How to track sugar intake per day?
There are a few ways to track your sugar intake. One way is to use a food diary or nutrition tracker. This can help you to keep track of the foods you’re eating and the amount of sugar they contain.
Another way to track your sugar intake is to read nutrition labels on food packages. This will help you to identify how much sugar is in each food item.
You can also ask your doctor or registered dietitian for advice on how to track your sugar intake. They can provide you with tips and resources that can help you to stay on track.
Bottom line
Sugar is a type of carbohydrate that is found in many foods. It’s important to consume sugar in moderation, as too much can lead to weight gain and other health problems.
There are a few ways to reduce the amount of sugar in your diet, such as choosing foods that are naturally sweet and limiting processed foods. You can also track your sugar intake by using a food diary or nutrition tracker.