With all the different messages about added sugars floating around, it can be hard to sort out nutrition fact from fiction. The best information, however, is supported by years of scientific research.
Unfortunately, with thousands of heavily marketed products constantly hitting consumer shelves, and TV personalities endorsing them, research does not always get a chance to shine.
Here are some key points about added sugars and your health:
What we think of as sugar is a carbohydrate named sucrose. Sucrose is made from even smaller forms of sugar called glucose and fructose. It adds energy, known as calories, to food and comes in many forms.
Refined white sugar is generally made from sugar cane. There have been recent marketing shifts labeling foods as made with ‘real’ sugar or ‘cane’ sugar. It is important to keep in mind that food producers are generally referring to refined, white sugar when they make these claims.
Another common form of table sugar is raw sugar, also sold as Turbinado or Demerara sugar. This too is made from sugar cane but is less refined and brown in color. Where white sugar is separated from molasses during processing, raw sugar keeps its molasses. This results in a more distinct flavor and small amounts of retained minerals. It has the same amount of calories, and generally the same nutrient content as refined, white sugar. The same goes for evaporated cane juice, honey and agave nectar. While there are many benefits to keeping most foods closest to their natural form, these sweeteners are all considered an added sugar.
There are many negative health effects associated with added sugars in beverages and food in our diet. They include obesity, heart disease and diabetes. Current recommendations for added sugar include no more than 6 teaspoons daily (24g) for women and 8 teaspoons daily (32g) for men (American Heart Association), or less than or equal to 10 percent of daily calorie intake (World Health Association). The recommendations can be hard to follow given the amount of hidden sugars in our foods. Some harder to recognize words for added sugars on food labels include evaporated cane juice, maltose, corn syrup, high fructose corn syrup, invert sugar, dextrose, anhydrous dextrose, malt syrup, nectar and lactose. Challenge yourself to track the amount of added sugars in your diet, the results might surprise you!
Here are some tips to reduce the amount of added sugar in your diet:
¦ Cook as much as possible from scratch.
¦ Buy 100 percent juice juices and fruits canned in 100 percent juice
¦ Choose water to drink instead of sodas
¦ Check labels to scope out added sugars
¦ Pick fruit for dessert and sweet snacks over candy bars, baked goods or ice cream.
Source: www.staugustine.com