Sugar is an extremely important element in any healthy diet, though perhaps not in the way you think. Granulated sugar, honey, brown sugar and corn syrup usually come to mind when sugar is mentioned, but almost all foods contain sugar in some form. Though your body requires sugar so it can operate properly, the sugars it uses best are the ones it derives from carbohydrates in fruits, vegetables, whole grains and legumes. These foods also offer many additional benefits, while added sugars do not.
Sugar
On average, adult Americans eat 22 tsp. of sugar per day, while teens eat 34 tsp. according to the American Heart Association. Most of this sugar comes in the form of sugars added to the typical foods and beverages consumed in the United States. The recommended amount of sugar for an adult man of normal weight is 9 tsp. a day and 6 tsp. for a woman. Cutting out these added sugars has no negative effects. However, if you cut out all sugars, your body would soon begin to fail. Your brain especially relies on sugar, or glucose, to function. If you don't have enough sugar in your bloodstream, you can become confused, forgetful or even lapse into a coma.
Types
Sugar comes in simple and complex forms. Simple sugars include honey, molasses, corn syrup and all fruits. Complex sugars include nonstarchy vegetables --- broccoli, spinach, kale --- and starchy vegetables --- potatoes, corn and peas. Grains like rice, breads and pastas also contain sugar. The whole-grain versions of these products --- brown rice, whole-grain breads and pastas --- are a much better source of sugar than the processed versions --- white rice and white bread --- since they contain fiber and more vitamins and minerals.
Simple Sugars
Simple sugars break down quickly, giving you a burst of energy. Fruits are the healthiest choice for simple sugar consumption. Fruits provide many of the vitamins and minerals your body needs each day. Other simple sugars, especially granulated sugar, contain no nutrients. Molasses contains high levels of potassium and magnesium, but eating a pear instead of adding a tablespoon of molasses is a better use of calories. Simple sugars are used up quickly, so you soon become hungry again. This is why eating a complex sugar, such as brown rice, will keep you satisfied longer than eating a simple sugar like an orange or a candy bar.
Complex Sugars
Complex sugars break down slowly in your system. They provide your body with a time-released type of energy. Beans, whole-wheat pasta and lentils are good examples of complex sugars or carbohydrates. These foods also supply your body with the fiber it needs to keep your digestive system working properly. Many of these complex carbohydrates are also rich sources of protein. Sugars such as syrup and honey provide little nutrition along with their carbohydrate content.
Sugar Substitutes
Many people turn to sugar substitutes to satisfy a sweet tooth. Both artificial and natural sugars (other than granulated sugar) are widely used by people trying to lose weight, control diabetes and prevent tooth decay. According to the American Heart Association, it is better to use artificial sweeteners if a sweet taste is necessary for the consumption of nutritious foods that would otherwise be neglected. Some researchers suggest artificial sweeteners cause weight gain instead of weight loss, increasing hunger instead of satisfying it. This causes a counterproductive effect for people trying to lose weight, according to the Mayo Clinic.
Member Comments