Refined sugars are added to a variety of food products that are consumed regularly. Sugars are not harmful, but excess consumption of refined sugars in foods can increase calories and lead to weight gain. MedlinePlus notes that foods rich in refined sugars should be limited because they typically provide additional calories but very few essential nutrients. Consult a registered dietitian for a full list of healthy foods and personalized nutritional guidelines.
Refined Sugars
Sugars that are added to food products while being processed or prepared are known as refined sugars. Sugar is often added to processed foods to improve flavor, texture and preservation. Refined sugar added to food products can go by many different names. The most common types of added sugar include brown sugar, cane syrup, high fructose corn syrup, fructose, dextrose, fruit juice concentrate, granulated white sugar, malt syrup, sucrose and syrup.
Sources
The main sources of refined sugars in most diets include regular soft drinks, processed foods, baked goods, condiments and desserts. A 12 oz. regular carbonated soda may have up to 132 calories from refined sugars. Common foods that typically contain refined sugars include candies, cookies, doughnuts, cakes and ice cream. Many processed foods such as ready-to-eat cereals, breads, crackers, deli meat, microwavable meals, hot dogs and soups also contain high amounts of added sugars. Other sources include canned fruit and vegetables and fruit juices and cocktails. In addition, many syrups, sauces, salad dressings and ketchup products contain added sugars as well. One tbsp of pancake syrup may have up to 26 calories from sugar.
Sugar Recommendations
The American Heart Association, or AHA, notes that Americans currently consume about 22 tsp or 355 calories of added sugars every day. These estimates far exceed the typical recommendations for sugar consumption. Men should consume no more than 150 calories or 9 tsp of added sugars daily, while women should have only 100 calories or 6 tsp of added sugars, recommends the AHA. Choose nutrient-dense foods that provide natural sugars such as dairy, fruits and vegetables. Your specific personal calorie and nutritional needs may vary based on many factors. A registered dietitian can help you determine your exact needs and goals.
Diet Considerations
Read food labels and ingredients thoroughly to determine whether it contains added sugars. For reducing sugar intake, opt for labels that read "sugar-free" or "no added sugars." Avoid sweetened beverages or soft drinks that contain added sugars and replace them with water, tea or sugar-free beverages. Consume fewer processed foods and baked goods and replace them with fresh fruits, vegetables, nuts, seeds and whole grains. Many spices can enhance the flavor of many dishes without adding extra sugar. Common spices include almond, vanilla or lemon extract.
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