The connection between sugar and fiber intake

I talk all the time about how bad added sugars and syrups are for you. After all, study after study shows that they contribute to bodywide inflammation, obesity, diabetes, cancer, depression, a lousy sex life and more. Yet, each year, the average American downs around 152 pounds of sugar. That means that instead of eating sugar only from natural sources like fresh fruit, grains and veggies (plus a touch of 70% cacao dark chocolate) folks are taking in 42.5 teaspoons of life-damaging sugar every day!

Natural sugars are found in fiber-rich veggies and fruits that deliver gut-loving nutrients that let you live younger longer. But — and there is always a but — they can be as harmful as added sugars and syrups (like high fructose corn syrup) if the foods they are in are stripped of that fiber.

You see, fiber slows down digestion of the sugar, preventing it from raising blood glucose so precipitously, and it helps nurture health-promoting gut bacteria, strengthening your immune system and protecting your heart. In fact, according to the Tufts School of Nutrition, “recent evidence suggests these ‘free sugars’ are similar to added sugars in influencing blood pressure, blood cholesterol and triglyceride levels, and that reducing intake may lower risk for cardiovascular disease. The World Health Organization recommends limiting free sugars to less than 10% of calories, and less than 5% is even better for health.” We say go for zero.

So where do these “free sugars” with a big price tag show up?

— Commercial smoothies are made from juice, not whole fruits — so that’s a big fiber-killer. So are all fruit juices with or without pulp (sorry it just doesn’t make that big a difference). I recommend that in place of juice, you try a morning orange, tangelo, mandarin orange or grapefruit. And if you have to have a fruit beverage, use a blender, not a juicer. (A Vitamix helps you use the whole fruit.) The fiber in an orange is mostly from the membranes separating the segments — you want to make sure they stay in the drink. Also, enjoy a blend of raspberries, mango chunks or blueberries for a beverage (ditch the citrus), with a touch of almond milk.

To make your morning or post-workout beverages healthier, you can try the Vitality Smoothie recipe, with 5 grams fiber, and the Grape Escape smoothie, with 2.1 grams fiber and frozen grapes, in Dr. Mike’s “What to Eat When Cookbook.”

— Another free-sugar culprit? Yogurt flavored with juice instead of whole fruit. If you stick with plain, unsweetened yogurt and add some fresh fruit — voila — you gain all the blood-pressure-regulating benefits from its micronutrients, including calcium, magnesium and potassium, and bacteria (probiotics) that promote the release of proteins that lower blood pressure.

— Even more foods with hidden free sugars include white bread and pastas, pizza crust and crackers. Opt for breads, pastas and crackers that are 100% whole grain. And dodge smooth peanut butter (get chunky) and even tofu, as opposed to edamame.

Getting the fiber you need. When you eat five to nine servings a day of fruits and vegetables, you’re guaranteed to get the fiber and nutrients you need. The rewards are huge: A 2021 study in the journal Circulation found that eating two servings of fruits and three of nonstarchy vegetables lowers your risk of death from cardiovascular disease by 12%, cancer by 10% and respiratory illness by 35% compared with folks eating just two servings daily.

Bonus: How to indulge your sweet tooth. Eliminating added and free sugars from your daily diet doesn’t mean you can’t enjoy sweet treats. Mother Nature dishes up a bounty of them, from strawberries, melons and figs to 70% cacao dark chocolate. The key is to let foods express their natural sweet selves with minimal processing or added ingredients. And you are well on your way to a healthier future.

Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. His next book is “The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow.” (c)2022 Michael Roizen, M.D. King Features Syndicate