SUGAR DECODED
Getting smart about sugar consumption is key to a healthy diet
Canadians love sugar. It’s in almost everything we eat — from soup to nuts. But what many of us are not aware of is that sugar can occur naturally in such foods as milk, vegetables, fruit and beans or it can be refined and added to packaged goods such as sauces, donuts, candies, pop and fruit juice, among many other food items we consume regularly. By becoming sugar-literate, says Cara Rosenbloom, a registered dietitian, you can make a big difference to your health. Here’s how:
Sugar ABCs
Sugar is a carbohydrate. The body converts naturally occurring sugars into the energy it needs. Added sugars provide no nutrient value and are not essential to the diet, says Rosenbloom. These come in various forms, including glucose, brown sugar, honey, and corn syrup among many others listed on ingredient labels. Eating too much added sugar can cause weight gain, which can lead to obesity and a host of other illnesses, such as heart disease, diabetes, dementia and cancer. “When you eat high-sugar foods,” says Rosenbloom, “you may feel too full to eat the foods that provide nutrition — proteins, whole grains, vegetables and fruit.”
An apple vs. apple juice
Here’s an example of how the body uses the two kinds of sugar. Eating a medium-sized apple provides about 12 grams of naturally occurring sugar. That’s the equivalent of three teaspoons of sugar. The apple also contains minerals, vitamins and fibre, which slow the digestion of the sugar so the body can use it longer. Drinking a cup of apple juice provides 25 grams, or a little more than six tablespoons of sugar, which enters the bloodstream right away. “It provides a jolt of energy, but it doesn’t last long,” says Rosenbloom. “Soon, you’ll feel sluggish, which then makes you crave more sugar to boost your energy.”
How much energy does your body need to function? Rosenbloom recommends that in an average 2,000-calorie daily diet, Canadians have no more than 48 grams or 12 teaspoons a day. Naturally occurring sugars can be found in such foods as carrots, beets, sweet potatoes, apples, oranges, berries, dairy products, whole grains, legumes and nuts.
How to avoid added sugars
The best way to figure out the amount of sugar in a food is to read the ingredients list on the package. If sugar is the first or second ingredient listed, you know that the food is high in sugar. Highsugar drinks include pop, fruit juices, smoothies, slurpies, energy drinks, fancy coffees, iced teas and lemonades. Rosenbloom likes to explain the large amounts of sugar added to these beverages this way: “Think of your morning cup of coffee. Most people drink it black or add a teaspoon or two of sugar. Now think of a can of pop. Many brands contain up to 40 teaspoons. Can you imagine putting that much sugar in your coffee?” The same goes for solid foods. Donuts, candies, cakes, cookies and frozen desserts all contain high levels of added sugar. “Either eat these foods in moderation as a treat once in a while,” says Rosenbloom, “or not at all, depending on your diet and health.”