Added sugars are unhealthy types of dietary carbs, and you might be wondering whether you should reduce your intake. As you consider added sugars in the diet, think about their potential effects on your health, and the most common sources of added sugars in your diet. A nutritionist can analyze your diet and make recommendations about your sugar intake.
Background
Protein, fat and carbohydrates, such as starches and sugars, provide most of the calories in your diet. Some nutritious foods are sources of natural sugars, such as lactose in milk and fructose from fruit. Processed foods frequently contain added sugars, such as white sugar, brown sugar, honey, corn syrup, high fructose corn syrup and molasses, as sweeteners and for improved color.
Sources
The main food sources of added sugars in the average American diet are sugar-sweetened beverages, such as soft drinks, fruit drinks, energy drinks and sports drinks, candy, dairy-based desserts, such as ice cream and milkshakes, and baked goods, such as cakes, pies, cobblers, doughnuts and cookies. Added sugars provide 16 percent of the total calories in the diet of the average American, and they do not contribute essential nutrients.
Effects and Recommendations
People who eat more added sugars are more likely to be obese, which increases the risk for heart disease and type 2 diabetes. Added sugars can also cause dental cavities. If you are on a 2,000-calorie diet, keep your total intake of sugars and saturated fats to less than 13 percent of your total calories, or less than 258 calories per day, to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Fats provide 9 calories per gram, and sugars have 4 calories per gram.
Other Information
Even though added sugars provide empty calories, they can be beneficial because you can use them to treat hypoglycemia, or abnormally low blood sugar. Another benefit of added sugars is that they can make nutritious foods, such as cereal or yogurt, sweeter and more palatable for children. An alternative to using added sugars is choosing naturally sweet foods, such as fruit.
Member Comments