You might have found yourself wondering about the fundamental differences between the sugar in your morning fruit and the one in your favorite packaged snack. It's a valid and increasingly important question in today's health-conscious world.
Natural sugars are those you find in whole foods like fruits, vegetables, and dairy – they come with a host of other nutrients. On the other hand, added sugars, which are introduced during the processing of foods or added by us during cooking or at the table, are a different story.
The contrast between these two types of sugar is significant. Research has shown that excessive consumption of added sugars is linked to a range of health issues, from tooth decay and weight gain to more serious conditions like diabetes and heart disease. In contrast, the sugars naturally present in whole foods are part of a package that includes essential nutrients and fiber, which can have a different effect on our health.
In this article, we're taking a closer look at the distinctions between natural sugars and added sugars and how each impacts your health.
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Defining Natural Sugars
Natural sugars, as their name suggests, are sugars that occur inherently in foods. They are typically found in a variety of whole and minimally processed foods like fruits, vegetables, and dairy products. For instance, the sweetness in an apple or the subtle sugary taste in milk comes from these natural sugars. They are also present in whole grains and carbohydrates such as brown rice and whole grain pasta. Unlike added sugars, these are not introduced during processing but are integral parts of the foods themselves.
The composition of natural sugars includes simple sugars like glucose and fructose, but the key difference lies in their context within food. Foods with natural sugars often come packed with essential nutrients. For example, fruits and vegetables contain fiber, while dairy products are protein-rich. These additional components play a crucial role in our diet, as they help slow down the digestion of sugar. This slower digestion prevents rapid spikes and drops in blood sugar levels, which are linked to weight gain, insulin resistance, and diabetes. Consuming these naturally sweet foods as part of a balanced, plant-based diet not only helps regulate sugar intake but also ensures a rich intake of diverse nutrients.
What Are Added Sugars?
Added sugars, as their name implies, are sugars that are not naturally occurring in foods but are added during the processing or preparation of food and beverages. These sugars come in various forms, such as sucrose, dextrose, table sugar, syrups, honey, and sugars from concentrated fruit or vegetable juices. One of the most common sources of added sugars in the American diet is sugar-sweetened beverages, including sodas, sweetened teas, and fruit drinks. Additionally, desserts and sweet snacks like cookies, cakes, pies, ice cream, and pastries are significant contributors.
During food processing, added sugars are incorporated to enhance flavor, texture, and color. They also play a role in preserving the shelf life of certain products. However, the health implications of consuming too much added sugar are significant. High intake of added sugars is linked to various health problems, including weight gain, obesity, type 2 diabetes, and heart disease.
Health Impacts of Natural Sugars
Consumption of natural sugars, such as those found in whole fruits, has been linked to several positive health impacts, particularly in the context of cardiometabolic health. These sugars, when consumed as part of a diet rich in whole and minimally processed foods, come with beneficial compounds that can help prevent glycation and oxidative stress, key factors in chronic disease development. For example, fruits are often rich in flavonoids and anthocyanins.
These compounds have been suggested to aid in regulating blood sugar and are considered beneficial in managing type 2 diabetes. They work not only through their direct antioxidant properties but also by potentially influencing mitochondrial function and gut microbiota diversity.
The advantage of natural sugars over added sugars is evident in their impact on body weight and glycemic control. Unlike added sugars, which can lead to weight gain and exacerbate issues like hyperglycemia and oxidative stress, natural sugars have not shown a negative impact on these parameters. This can be attributed to fiber and other nutrients that delay digestion and absorption, preventing postprandial hyperglycemia (high blood sugar levels after eating). Moreover, natural sugars can influence satiety mechanisms. They are associated with a lower food intake, especially notable in diabetic models, unlike their added sugar counterparts (11).
Health Risks of Added Sugars
The health risks associated with added sugars are a significant concern, especially given their widespread presence in modern diets. Excessive consumption of added sugars is linked to a variety of adverse health outcomes, making it a critical issue to address, particularly for children who are highly susceptible to sugar overconsumption. One of the main issues with added sugars is that they provide "empty calories" – calories that come without essential nutrients. This not only hampers proper growth and development in children but can also lead to nutritional deficiencies in people of all ages.
Numerous studies have connected high intake of added sugars with increased risks of various health problems. These include dental caries, obesity, cardiovascular disease, type-2 diabetes mellitus, metabolic syndrome, and nonalcoholic fatty liver disease. Moreover, obesity, which can be exacerbated by high sugar intake, is a primary risk factor for sleep-disordered breathing. Poor sleep quality and inadequate sleep duration in children and adolescents are associated with an increase in body weight and adiposity, decreased insulin sensitivity, hyperglycemia, and prevalent cardiometabolic risk factors. There is also growing interest in exploring the potential link between long-term high sugar consumption and attention deficit and hyperactivity disorder (13,15).
The Label Labyrinth: Identifying Added Sugars
Navigating food labels to identify added sugars is crucial for maintaining a healthy diet. The Nutrition Facts label on packaged foods helps by clearly distinguishing between naturally occurring sugars and added sugars. While sugar naturally exists in nutritious foods like fruits and vegetables, identifying added sugars requires a closer examination due to their various names and forms.
When looking at food labels, added sugars can be spotted in several ways. Ingredients that include the word 'syrup,' such as corn syrup or rice syrup, are a common form of added sugars. Similarly, ingredients whose names end in “ose,” like fructose, sucrose, maltose, or dextrose, typically indicate added sugars. Other names containing “sugar,” such as raw sugar, cane sugar, brown sugar, or confectioners sugar, also fall into this category. Additionally, ingredients like fruit nectars, juice concentrates, honey, agave, and molasses are considered added sugars.
Managing Sugar Intake
Managing sugar consumption, particularly reducing added sugars, is an integral part of maintaining a healthy diet. Understanding the difference between a portion and a serving is vital. A portion is how much food you choose to eat at one time, while a serving size is the amount of food listed on a product’s Nutrition Facts label. These sizes can vary and are measured in cups, ounces, grams, pieces, slices, or numbers. It's crucial to note that the serving size on a label is not a recommendation of how much you should eat.
To manage your sugar intake effectively, start by looking at the 'Servings per container' and 'Serving size' on the food label. This will help you understand how much food constitutes a single serving and how many servings are in the entire container. For instance, if a frozen lasagna serving size is 1 cup and the container has four servings, consuming 2 cups means you’re eating two servings. This can be a significant factor in managing calories and sugar intake (10).
The U.S. Food and Drug Administration (FDA) has updated some food and beverage serving sizes on labels to closely match how much people typically eat and drink. However, remember that these are not recommendations but reflections of average consumption (10).
Sweet Alternatives: Healthier Sugar Options
Exploring healthier alternatives to added sugars, such as natural sweeteners like honey, maple syrup, and stevia, offers options for those looking to reduce their sugar intake. As discussed above, these natural sweeteners are perceived as better choices due to their less processed nature and the presence of some nutrients and compounds not found in regular sugar.
However, it's important to recognize the pros and cons of these alternatives. While honey and maple syrup contain nutrients, they are still forms of sugar and contribute to overall calorie intake. They can impact blood sugar levels, similar to regular sugar, and should be used in moderation. Stevia, while calorie-free, may have a different taste profile that some people might not prefer and has been the subject of debate regarding its long-term effects, though it is generally recognized as safe. These natural sweeteners, though better in some aspects, should still be consumed in controlled quantities (2,9).
For individuals trying to manage their sugar intake, using these natural sweeteners can be a step towards a healthier diet. However, it's vital to understand that they are still sugars and should be used judiciously, especially for those with health conditions like diabetes. The key is moderation and balancing these sweeteners with a diet rich in whole foods like fruits and vegetables for optimal health benefits (2,9).
Dietary Guidelines and Recommendations
The current dietary guidelines and recommendations from leading health organizations emphasize moderation in sugar intake, particularly regarding added sugars.
The American Heart Association (AHA) sets specific limits for added sugar consumption. For most American women, the recommendation is to limit added sugars to no more than 100 calories per day, which equates to about six teaspoons of sugar. For men, the recommended limit is 150 calories per day or about nine teaspoons. These recommendations apply to all added sugars without focusing on specific types such as high-fructose corn syrup (19).
Similarly, the Dietary Guidelines for Americans 2020–2025 advise that Americans aged two years and older should keep their intake of added sugars to less than 10% of their total daily calories. In practical terms, on a 2,000 calorie diet, no more than 200 calories should come from added sugars, approximately 12 teaspoons. Notably, the guidelines recommend that children younger than two years should not consume foods and beverages with added sugars at all (3).
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Natural Sugars Vs. Added Sugars: Key Takeaways
Natural sugars found in whole foods like fruits, vegetables, and dairy come with essential nutrients. They are metabolized differently than added sugars, which are introduced during food processing and can lead to various health issues like obesity, diabetes, and heart disease. Understanding the distinction between portion sizes and serving sizes on food labels is crucial for managing sugar intake effectively. While natural sweeteners like honey, maple syrup, and stevia offer alternatives to added sugars, they should be used in moderation as they still impact overall sugar consumption. Adhering to dietary guidelines such as those set by the American Heart Association and the Dietary Guidelines for Americans is essential for maintaining a balanced diet and reducing the risk of sugar-related health issues.
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