What You Should Know About Sugars
Indeed, most people enjoy the sweet taste of sugars. But taste
is only one of the important roles sugars play in food
Think
about foods you most enjoy eating. Chances are they contain some
form of sugar. It could be the sugars in peaches fresh from the
orchard, or the sugars contributing to the prized taste of your
favorite ice cream.
Indeed,
most people enjoy the sweet taste of sugars. But taste is only one
of the important roles sugars play in food. For example, sugars
help preserve jams, cereals, cakes, candies, cookies and drinks.
Sugars also help produce the tender, moist texture of cakes and
the golden-brown, crispy essence of many cookies.
As
part of a balanced plan for healthy eating, you can enjoy sugars
in moderation. This brochure answers questions you may have about
sugars and their role in a healthful diet.
What are sugars?
Sugars
are carbohydrates, which serve as the main energy source for the
body. There are many types of sugars. They occur both naturally
and as ingredients in many foods.
The
most familiar sugar is sucrose. It is made of two simple sugars,
fructose and glucose. Fruits and vegetables naturally contain
fructose and glucose. Other sugars used in foods include invert
sugar, corn syrup, high fructose corn syrup, honey, lactose (milk
sugar) and other syrups. During digestion, all of these sugars
except lactose break down into fructose and glucose. Lactose
breaks down into glucose and galactose.
Why are sugars added to foods?
Sugars
play important roles in foods. They add taste, texture and color
to baked goods. They provide energy for yeast used in baking
bread. They add body to yogurt. They help balance acidity in
tomato sauces and salad dressings.
Certain
sugars also play special roles in foods. Invert sugar helps keep
sucrose from crystallizing in candies. Corn syrup is used in some
foods because it is less sweet than sucrose.
Are sugars safe to eat?
Sugars
are “Generally Recognized as Safe” by the Food and Drug
Administration (FDA). In 1986 a review of research on sugars
intake and safety concluded, “Other than the contribution to
dental caries, there is no conclusive evidence on sugars that
demonstrates a hazard to the general public when sugars are
consumed at the levels that are now current and in the manner now
practiced.” (1)
The
Surgeon General’s Report on Nutrition and Health, the National
Academy of Sciences report Diet and Health, and Healthy People
2000: National Health Promotion and Disease Prevention Objectives
by the U.S. Department of Health and Human Services support these
conclusions.
How does the body use sugars?
Sugars
are a source of energy for the body. During intense physical
activity, they are the main energy source. There are no
nutritional differences among sugars. The body uses all types in
the same way. During digestion, sugars such as sucrose and lactose
and other carbohydrates such as starches break down into simple
(or single) sugars. Simple sugars then travel through the blood
stream to body cells. There they provide energy and help form
proteins, or are stored for future use. The brain and red blood
cells can only use glucose for energy. During pregnancy, glucose
also helps form cells and produce milk. The body can make its own
glucose or get it from foods.
How do sugars fit into a healthful diet?
A
healthful daily diet includes foods from five groups: Breads,
Cereal, Rice & Pasta; Vegetables; Fruits; Milk, Yogurt &
Cheese; Meat, Poultry, Fish, Dry Beans, Eggs & Nuts.
Some
foods in these groups naturally contain sugars, such as fruit or
milk. Other foods in these groups may have added sugars, such as
cakes, cookies or fruit canned in syrup. A healthful diet can
include both types of food. When you cut calories, nutritionists
advise foods low in fat and sugars most of the time. This helps
ensure an adequate intake of essential nutrients.
There
is also a group of foods called Fats, Oils & Sweets. It
includes foods that primarily contain fat or sugars and few
nutrients such as vitamins and minerals. A healthful diet includes
these foods in moderation.
What is meant by the term “sugars” on a food label?
The
nutrition panel on a food label lists the total amount of sugars
in a serving of the food. This amount includes sugars found
naturally in foods such as the sugars in raisins. It also includes
added sugars. The ingredient list must name added sugars.
Unlike
other nutrients, sugars do not have a recommended level of intake
o percent Daily Value. There is no evidence that a certain amount
of sugars in the diet is appropriate or inappropriate.
What does “sugar-free” and “reduced sugar” mean on the
labels of food packages?
The
FDA closely controls the use of these terms on food labels. A
“sugar-free” food must contain less than 0.5 grams of sugars
per serving. A “reduced sugar” food must contain at least 25
percent less sugar per serving than the regular product.
Sugars
may not be added to a food labeled “no added sugar,”
“without added sugar” or “no sugar added.” Processing also
must not increase the amount of sugars in the food.
Unless
the food meets other requirements for low or reduced calorie
products, “sugar-free,” “no added sugar” or similarly
labeled foods must feature another statement. The label must also
state the product is not a reduced or low calorie food, or it is
not for weight control.
Do sugars cause hyperactivity?
In
the 1970s, anecdotal reports suggested sugars cause hyperactivity
in children. Research, however, failed to confirm this theory.
Hyperactivity was not seen in children after consistent high
intakes or single large doses of sugars.
In
a recent study, researchers examined the effect of eating sucrose
(table sugar) on the behavior of children aged 6 to 10 years. (2)
The children were chosen for the study because their parents
believed the children reacted negatively to sucrose. Preschool
children were also studied. They are often considered sensitive to
some foods. The researchers found no differences in the behavior
of the children when they ate higher-than-normal amounts of
sucrose compared to when they ate diets low in sucrose.
Actually,
this and other research suggests sugars tend to calm both children
and adults. This effect could go unnoticed due to other
influences. For instance, the excitement of a birthday party or
Halloween could override the calming effect of sugars.
Do sugars cause diabetes?
Researchers
do not know why diabetes occurs, but they know sugars do not cause
it. Diabetes is a disorder in the way the body handles sugars.
People with diabetes do not make enough insulin. Or they cannot
use the insulin their bodies do make. Insulin is needed to use
most sugars.
Diabetes
treatment includes a balanced diet, regular exercise and
medication when prescribed. According to The American Dietetic
Association, most people with diabetes can enjoy sugars in limited
amounts.
Do sugars cause weight gain?
Sugars
themselves do not cause weight gain. Excess body fat results when
a person eats more calories than needed. Extra calories may come
from any caloric nutrient (proteins, fats, alcohol and
carbohydrates). Lack of physical activity also plays a significant
role in obesity.
Do sugars cause hypoglycemia?
True
hypoglycemia is very rare. It results from an underlying illness
that affects the body’s ability to maintain its blood sugar
level. In hypoglycemia, blood sugar levels fall below normal.
Symptoms such as shakiness and headaches may occur.
Sugars
do not unusually affect blood sugar levels in healthy persons. Low
blood sugar levels occur most often in people with diabetes who
take too much insulin. The treatment in this case is to eat sugars
such as those found in fruit juice, sugar cubes, hard candy or
soft drinks.
Favorably
Reviewed by:
American
Academy of Family Physicians Foundation
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