We know, we know, already!
Americans consume far too much sugar, and if you do too much, they are at greater risk for chronic conditions such as type 2 diabetes and heart disease. No bueno! Experts emphasize that there is nothing wrong with foods in which sugar occurs naturally (think, fruits and milk), but to get too much sugar (it can be in soft drinks and other beverages, cookies and cakes, and even random places like ketchup and salad dressing). ) is what Americans consume more than the sugar of about 200 calories that the Centers for Disease Control & Prevention considers a healthy limit. (It is based on a 2000 calorie diet, so if you eat more than 1600 calories, up to 160 of those calories can come from added sugar.)
Other medical groups believe you should aim even less: The American Heart Association, for example, recommends women not to get more than about 100 calories a day (6 teaspoons) from sugars, while men should not aim for more than 150 calories (9 teaspoons).
But while Americans in general need to cut back, there are clear fictions about sugar. Here’s what you need to know.
Myth #1: Some sugars are healthier than others.
Not so much. Agave, maple syrup, organic raw sugar and table sugar are all similar in terms of health effects, says Kelly Pritchett, Ph.D., RDN, associate professor of nutrition at Central Washington University. On the glycemic index, which measures the influence of a carbohydrate on blood sugar, maple syrup hits 54 – near table sugar’s 65. Agave is lower, at 19, but it contains a lot of fructose, which is linked to metabolic syndrome and high blood pressure.
Research suggests that fructose (also in wheat syrup with high fructose) is responsible for most of the negative effects on sugar on health, says Kimber Stanhope, Ph.D., RD, a researcher at the University of California, Davis. ‘Organic’ simply means that the sugarcane or beet is grown without pesticides. ‘Raw’ indicates that naturally occurring molasses has not been extracted – so raw sugar, although technically ‘less processed’, has the same nutritional profile as the common kind.
Myth #2: Sugar should be avoided at all costs.
Not necessary, thank you. Sugar should not be a big part of your diet, but you do not have to cut it out completely, says Marion Nestle, Ph.D., a nutrition professor at New York University. The USDA’s guidelines recommend that you get less than 10% of your calories from the sweets, which is difficult as sugar includes surprising items such as salad dressings, pasta sauces and yogurt.
Too much can increase the risk of obesity, high blood pressure, type 2 diabetes and possibly cancer. A study in 2017 in Clinical Science showed that just three months with a sugary diet increased the risk of heart disease in healthy people. Instead of using cold turkey, you should take things slowly to wean your body of excess added sugar, says the Good Housekeeping Registered Dietitian Nutritionist of the Institute, Stefani Sassos. You will reload your taste buds to be satisfied with less sweetness after a few weeks.
Myth #3: It is a good idea to exchange juice for soda.
Not so much. Ours for us, fruit juice contains about the same amount of sugar as Mountain Dew. In fact, experts believe that no one should drink more than
8 ounces of juice daily. A study in the journal BMJ showed that all sugar beverages, including 100% fruit juice, significantly increased the risk of cancer. Another study, published in JAMA Network open, showed that fruit juice, such as soft drinks, increased the overall risk of death. Your healthiest ham is definitely water. Try adding a few slices of orange or lemon for a fruity taste without sugar. If you have to have juice, ‘make it orange juice – there are at least nutrients in it’, says Stanhope. But stick to one small glass.
Myth #4: If you eat too much sugar, you are giving diabetes.
Sugar can affect the management of type 1 and type 2 diabetes, but it does not directly cause any form of the disease. “Obesity is the biggest risk factor for type 2 diabetes, and sugar encourages overeating,” says Nestle. In other words, a high-calorie diet from any source – not just sugar – contributes to weight gain, increasing your chances of metabolic dysfunction and type 2 diabetes. This form of the disease accounts for about 90% of the 463 million cases of adults worldwide in 2019, according to the International Diabetes Federation.
Type 1 diabetes, on the other hand, is an autoimmune disorder in which the body erroneously destroys its own insulin-producing cells. Someone with this form of diabetes should work closely with a doctor to manage their medication and make the lifestyle changes needed to regulate blood sugar levels (one of which can eat less sugar).
Myth #5: A big sweet treat means a big sugar rush.
The opposite seems to be true: A 2019 review by researchers at Humboldt University in Germany found that sugar people did not slow down and focused less in the hours after eating it, rather than taking a quick boost give. “The myth of the ‘sugar rush’ can be traced back to studies that suggest that consuming carbohydrates can make children hyperactive, an idea that has been discouraged many times,” explains Konstantinos Mantantzis, a postdoctoral fellow at Humboldt. In other words, if your child seems to be liquidated after the party, it’s probably the excitement – not the cupcakes – that is to blame.
This article originally appeared in the January 2021 issue of Prevention.
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