People need sugar to give their bodies energy to work, and a lack of sugar is rarely a problem. The body gets natural sugars from a wide variety of foods, such as fruits and milk products. The carbohydrates in foods such as breads and pasta add even more sugar to the diet. A far bigger health concern is too much sugar on the menu.
Types of Sugar
It's easy to tell how much sugar you're getting if you put a teaspoon or two in your coffee, but sugar is found in numerous places besides the sugar bowl. Fruits contain a naturally occurring sugar called fructose. Milk contains a sugar called lactose. All carbohydrates are made up of sugars, too. The simple sugars in fruit and milk are easily broken down in the body and cause blood sugar levels to rise quickly. Complex carbohydrates, such as those found in starchy vegetables and whole grains, break down more slowly, causing a gradual rise in blood sugar levels.
Identifying Sugar
If you're worried about a lack of sugar in your diet, talk to your doctor and check the nutrition label on the foods you eat. The label will tell you how much sugar the product contains, but it doesn't distinguish between naturally occurring sugars and added sugar. To find out if sugar has been added to the product, look at the ingredient label. Added sugars can go by many names, including high fructose corn syrup, molasses, corn sweetener, cane sugar, honey, syrup or fruit juice concentrates.
Sugar Amounts
The American Heart Association reports that the average American consumes about 22 tsp. of added sugar a day, which accounts for about 355 calories. That's way too much. The AHA recommends that most women consume no more than about 6 tsp. of added sugar. Men should limit this discretionary sugar to about 9 tsp. When people consume large amounts of sugar, they tend to do so at the expense of more nutritionally valuable foods. The added calories can add weight, too, which can increase the risk of health problems such as heart disease, high cholesterol and diabetes.
Empty Calories
Sugary sodas and foods such as candy, cakes, cookies and pies are filled with empty calories. In other words, when you get sugar from fruits and milk, you're also getting important vitamins, minerals and fiber that help the body. Added sugars only add calories. So, the AHA and the 2010 Dietary Guidelines for Americans recommend substituting low-calorie beverages or water for sodas and energy drinks, limiting consumption of sweet treats and buying fresh fruits or fruits canned in natural juices, rather than syrup. Your body will thank you for the lack of added sugar.
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