Ask the Expert: Sugar and sugar substitutes
MUNCIE, Ind. – When you hear the word sugar, you may have some mixed feelings that may lead you into trying to better understand sugar and sugar substitutes.
Clinical Dietitian Lauren Dunn, MA, RD, LD, offers ways to make more informed decisions to help you reduce your added sugar intake.
What is sugar?
Sugar is a type of carbohydrate that occurs both naturally and as an additive in many foods; You may hear of sugar referred to as a simple or fast acting carbohydrate. Carbohydrates are the primary fuel source of energy for the human body. However, the saying “too much of a good thing” holds true as excessive amounts of sugar can also trigger increased hunger and elevate your risk of obesity, type 2 diabetes, heart disease, fatty liver disease, and many other health issues. While an occasional sweet treat makes sense, maintaining a low sugar intake is vital for overall body well-being.
There are two types of sugars: naturally occurring sugars and added sugars. Naturally occurring sugars are found in nutrient dense foods such as milk (lactose) and fruit (fructose). Your body processes these natural sugars in a healthier fashion. For example, the outer layer of blueberries provides a high amount of fiber that leads to gradual natural sugar absorption.
Added sugars are sugars that are added during the processing of foods, including sugars from syrups and honey, and those from concentrated fruit or vegetable juices. Added sugars, like those found in regular soda hit your system rapidly and are quickly convertedto calories that are either used for energy right away or stored as fat. This quick breakdown of sugar usually leaves you feeling less full and creates a less favorable outcome for your body in most situations. For this reason, the nutrition facts label now requires not only the grams of total sugars to be listed, but also the amount that comes from added sugars to help consumers differentiate.
How much added sugar is too much?
According to the American Heart Association the average American consumes around 71 grams (17 teaspoons) of added sugar daily. The Academy of Nutrition and Dietetics recognizes that individual’s estimated calorie needs vary based on several factors and for this reason they recommend Americans limit their intake of added sugars to less than 10% of their total daily calories. For example, in a 2,000 calorie diet, no more than 200 calories should come from added sugar or about 12 teaspoons per day.
What are natural sugars?
Natural sugars include raw honey, maple syrup, agave nectar, and raw sugar. Raw honey and pure maple syrup contain antioxidants, antibacterial agents, and gut-friendly compounds, however, keep in mind honey isn't suitable for infants due to botulism risk. If looking for an all-natural maple syrup, make sure it is listed as 100% maple syrup. Agave nectar is a lower-calorie natural sugar option but still affects blood sugar. All natural added sugars, including honey and maple syrup, have inflammatory potential. While some offer more nutrients than table sugar, they are still and added sugar. If you find that honey is something you want to implement or continue to use as a part of your diet, try keeping a teaspoon on hand to help better measure your added sugar consumption.
Are sugar substitutes a good alternative for sugars?
Due to recommendations of limiting added sugars, sugar substitutes are now being widely used in many processed foods. However, there is limited scientific research on the long-term effects that sugar substitutes have on human’s health. Currently, the Academy of Nutrition and Dietetics accepts the use of non-nutritive sweeteners within acceptable daily limits. Until further evidence is generated, sugar substitutes can be viewed as effective alternatives to sugar for some, but not a perfect choice for all.
Recently, the International Agency for Research on Cancer has classified aspartame “as possibly carcinogenic.” It is important to consider that there is “limited evidence” that the sugar substitute is a cancer-causing agent in humans. For this reason, the Joint Expert Committee on Food Additives reaffirms the acceptable daily intake of aspartame is 40mg/kg body weight. If you are curious to find out how much sweetener is too much, try the interactive calculator available at http://www.nafwa.org/sweetener.php
What are sugar substitutes?
Sugar substitutes are divided into three categories: artificial sweeteners, sugar alcohols and novel sweeteners.
Artificial Sweeteners: Nonnutritive, chemical substances containing no calories that are 200-700 times sweeter than sugar. Artificial sweeteners allow you to get the sweet taste of sugar without the calories. Common examples are Saccharin (Sweet n' Low), aspartame (Equal), sucralose (Splenda) and Acesulfame K.
Sugar Alcohols: Provide ½ to ⅓ less calories than table sugar. They are commonly used in processed foods, gums, and drinks. Do consume with caution as some can have a laxative effect if consumed too quickly as your body does not digest them. Common ones include xylitol, sorbitol and erythritol.
Novel Sweeteners: Are naturally derived from sugar. They are low in calories and have been shown to not spike blood sugar. Examples include Stevia and Monk Fruit
What is the best way to sweeten foods?
As you can tell, the topic of sugar and sugar substitutes is complex in nature, because no one human can, nor should, consume one type of sugar/sugar substitute in isolation for a long period of time which is why long-term studies are limited. According to the Academy of Nutrition and Dietetics “No one ingredient or food increases one’s health risk, but it’s the amounts and patterns of food consumed over time, along with lifestyle factors and genetics that influence one’s health risk.” By consuming your calorie needs through fruits, vegetables, healthy fats, lean meats and whole grains you will find that being fueled properly will likely cut your sugar cravings. I challenge you to close your eyes and think about your overall diet/eating habits. Is there a specific time of day where you feel like you are driven to grab something quick that is packed with added sugar? Would packing sensible snacks in advance help? If so, try infusing your water with sliced strawberries, adding fresh fruit on top of oatmeal instead of syrup or brown sugar, or adding fresh fruits on peanut butter toast instead of jelly.
If you are interested in cutting your sugar consumption, remember to always consult your provider before changing your eating plans, each person has unique dietary requirements. For more information and individualized nutrition recommendations, ask your healthcare provider for a referral to see a registered dietitian nutritionist (RDN).
Lauren Dunn, MA, RD, CD, is a registered dietitian at IU Health Ball Memorial Hospital.
This article originally appeared on Lafayette Journal & Courier: Ask the Expert: Sugar and sugar substitutes
