Sugar is one of the most popular drugs on the market. Often, I am asked if I could choose one thing we should eliminate from a diet and my answer is without question: “added sugar.” Particular sugars to banish include granulated sugars, high fructose additives, and about 56 other name variations (too many to name here).
To be clear, I am not talking about fruit sugar, but refined sugars found in beverages, baked goods, candy, and other highly modified and manipulated super sugars. The 2015-2020 Dietary Guidelines for Americans recommend that added sugars comprise less than 10% of total calories. Personally, I aim for less than 25% sugar in my diet.
The Nature of Sugar
Essentially there are six common sugars in nutrition, which are fundamentally carbohydrates. Three of them come from monosaccharides and the other three come from disaccharides. There are other sugars such as xylose, ribose, and so on, but we are going to keep this basic. You’ve likely heard many common sugar types as they all end with “ose” which essentially means sugar.
While sugar types may sound similar they each exhibit very distinct characteristics. Glucose is the most popular and well-known name for sugar followed by fructose, galactose, lactose, maltose, and sucrose and those are the carb sources we will explore today. Glucose is a single sugar used in plant and animal tissues for energy.
- Fructose is commonly referred to as fruit sugar.
- Galactose is milk sugar.
- Lactose is also a milk sugar.
- Maltose is known as malt sugar.
- And finally, sucrose, also known as table or cane sugar.
While fruits and vegetables provide energy from sugar, they differ significantly from concentrated sweets like soda and candy. Factors such as starch, fiber, and hormonal responses play a role. However, starches and fibers are primarily found in complex carbohydrates.
Easy way to reduce your sugar intake, cut these foods from your diet
Popular sugar sources include refined sugars like agave, white sugar, brown sugar, corn syrup, and high-fructose corn syrup, as well as natural sugars found in honey, glucose, fructose, and sucrose. Which can be found in many of your everyday foods. Such as:
- alcoholic beverages
- baked goods including white bread
- barbeque sauce
- boxed instant meals
- cereals and granola
- candy and some chocolate
- canned beans
- canned fruit
- canned iced teas, sodas, sports drinks and protein shakes
- canned soups
- chips, pretzels and crackers
- dried fruit
- honey, jams and preserves
- juice, milk and smoothies
- pasta and pasta sauce
- any premade frozen meals
- protein bars
- salad dressing
- white rice
- yogurt
This isn’t an exhaustive list, but it covers the common food sources and types found in a typical American diet. If you need more convincing, check out the top 5 reasons below to cut added sugar immediately…
Added Sugars Lack Essential Nutrients: Added sugars like sucrose and high-fructose corn syrup are high in calories but lack essential nutrients. They don’t contain proteins, fats, vitamins, or minerals. Plus, they can damage your teeth and disrupt your gut bacteria, contributing to various health issues.
Added Sugar Can Upset Your Liver: High fructose intake can overload your liver, leading to non-alcoholic fatty liver disease (NAFLD). This is especially concerning in Western countries with excessive sugar consumption. While fruit is a natural source of fructose, excessive consumption can still be harmful, especially if you have a sedentary lifestyle.
Sugar May Cause Insulin Resistance: Sugar is linked to metabolic dyslipidemia and diabetes. Constant exposure to high blood sugar levels can lead to insulin resistance, a precursor to many diseases like metabolic syndrome, obesity, cardiovascular disease, and type 2 diabetes.
Sugar Affects Hormones and the Brain: Besides calories, different foods can impact our brains and hormones. Sugar spikes insulin levels, which can hinder fat burning.
Sugar is Highly Addictive: Sugar releases dopamine in the brain, leading to addiction. This is why it’s so difficult to resist sugary foods, contributing to the obesity epidemic and other health problems.
