Not all sugars are created equal – Added vs. Natural

• All carbohydrate-containing foods eventually break down into sugar – some just get there faster than others!
• Carbohydrate-containing foods include grains, starchy vegetables, fruits, milk, yogurt and sweets.
• Naturally-occurring sugars include fructose in fruit and lactose in milk. Items such as whole fruit, milk and plain yogurt keep you satisfied for longer and deliver important nutrients.
• Sweets and other foods can contain added sugars. They can sneak into foods you might not expect. Cue words include sugar, honey, molasses, high fructose corn syrup, syrup, dextrose, glucose, sucrose or anything ending in “ose.” Added sugars take little time to digest.
• Honey or raw sugar is not better than white sugar!
• The food label doesn’t differentiate natural sugars from added sugars. If you are unsure, look for the above cue words in the ingredient list.
• Another class of sugars is called sugar alcohols. Your body does not fully digest sugar alcohols, thus they contribute about half as many calories as sugar. Sugar alcohols are often found in “diet” foods and may be listed on the food label.

Healthy Carbs vs. Less Healthy Carbs:

Healthy Carbs

• Whole grain cereals, pasta and brown rice
• Whole grain breads and crackers
• Corn, peas, lentils and beans
• Fruits
• Low-fat or fat-free milk and plain or light yogurt
• Potatoes, sweet potatoes and winter squash
• Vegetables

Less Healthy Carbs

• Sweetened drinks such as soda, fruit drinks and tea
• Sports drinks (although these may be warranted if you are participating in an endurance event)
• Candy
• Cookies, cakes and pies
• Ice cream, sweetened yogurt, sweetened cereal and flavored milks

Why should you limit the amount of added sugar in your diet?

• High sugar foods are digested quickly, leaving you less satisfied and hungrier sooner
• They can cause a crash and burn from a rapid rise in your blood sugar followed by a rapid decline
• They are often high in calories and low in nutrients
• Too much can contribute to weight gain
• Bad for your teeth!
• Studies show that people who drink sweetened beverages do not compensate for calories consumed later in the day by eating less. Bottom line: empty calories!

How much added sugar can I have per day?

• The World Health Organization recommends limiting added sugars to 10% or less of your total calories. For a 1500-calorie diet, this is equal to 38 grams (9.5 teaspoons) of added sugar.
• MyPyramid recommends a small amount of discretionary calories, which may be used on foods with added sugars. The amount will vary depending on your calorie needs.
• USDA recommends limiting added sugars — from packaged foods and the sugar bowl — to 24 grams a day (6 teaspoons) if you eat 1,600 calories.
• The average American consumes about 20 teaspoons of added sugar per day according to the USDA.

Quick tips for choosing foods low in added sugars:

• Choose whole fruit or unsweetened frozen fruit over juice or fruits canned in syrup. While 100% juices are made from real fruit, they contain more calories per serving and do not satiate.
• Choose fruit canned in its own juice and choose unsweetened apple juice.
• Choose cereals with less than 10 g of sugar per serving.
• Fat-free desserts may have as much added sugar as their full-fat varieties and may be similar in calories. So choose wisely, compare, and keep portions small!
• Watch out for portions of desserts, ice cream and sweetened drinks when eating out – they may provide a day’s worth of sugar due to their portion size!
• Buy all-fruit, no sugar added or sugar-free jam or jelly.
• Buy lite syrup or sugar-free syrup.
• Buy plain yogurt and sweeten with fresh fruit or buy light varieties (sweetened with artificial sweetener).
• Bake using half as much sugar or try Splenda baking blends.

Article courtesy of Diet.com - Reprinted with permission - Diet.com Advantage: Get your FREE Diet Personality Assessment today!