Ask The Expert: Sugar – Fact vs. Fiction
In a society where healthy lifestyle choices are on the rise, it’s important to not only be armed with a wealth of knowledge, but to ensure that information is accurate. More so, with the holidays just around the corner, it can be difficult to sort through the sweets and choose more nutritional alternatives. Here, we separate fact from fiction about a controversial dietary topic – and we don’t sugarcoat the truth.
What are the different types of sugar?
Naturally-occurring sugars are organic carbohydrates that are present in fruits, vegetables, and milk. There are also added sugars, which are added to food and beverages as a sweetener. Added sugars add calories without providing any additional nutritional value.
Added sugars go by many different names. Under ingredients they may be listed as: brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, trehalose and turbinado sugar.
How bad is sugar for you?
Sugar isn’t completely detrimental to your health, unless you consume excessive amounts. Sugar-sweetened beverages, packaged snacks, refined grains, baked goods, cereals and candies are the largest contributors to the sugar intake in Americans. Although 100% juice contains naturally occurring sugar, it still contains high amounts of sugar and calories similar to a soda. These high sugar foods rarely contain essentials nutrients or dietary fiber instead they increase caloric intake without providing quality nutrition and are associated with weight gain.
The American Heart Association recommends less than 100 calories of added sugar for women (six teaspoons), and less than 150 calories for men (nine teaspoons), per day. To keep it simple, the less high-sugar foods and drinks– the better.
Is high sugar intake related to any specific health conditions or problems?
An excessive sugar intake can lead to metabolic syndrome which is characterized by high blood pressure, elevate cholesterol levels, high blood sugar and excessive abdominal fat. It has also been shown to contribute to inflammation, type 2 diabetes, and increase risk of heart disease.
Does eating too much sugar cause diabetes?
There is sufficient evidence to state that the consumption of excess sugar is indirectly related to the development and/ or prevalence of type 2 diabetes. High sugar intakes are related to obesity and metabolic syndrome. Obesity, specifically linked with excessive abdominal fat may lead to insulin resistance resulting in type 2 diabetes.
The development of type 1 diabetes is not related to sugar intake.
Does eating sugar cause cancer?
Contrary to rumors, sugar does not make cancer grow more quickly. All cells, including cancer cells, do depend on glucose for energy. Consuming sugar will not increase the growth rate of cancer or tumors and avoidance of sugar will not slow the growth of cancer cells. Even omitting all carbohydrates from the diet, the body will still make glucose from protein and fat.
As mentioned before – a high sugar intake is related to obesity. Obesity is linked to several types of cancer. Therefore, and an indirect relationship between a high sugar diet and certain cancers may exist.
Is sugar addictive?
It is plausible sugar is addictive. Studies have shown that sugar “binging” releases dopamine and addictive responses similar to the effect of addictive drugs, but on a much smaller scale. However, this has only been studied in animal models. More research in well controlled human models is needed to determine if sugar promotes the same addictive pathways in human beings.
Does high sugar intake affect your mood?
There is not strong evidence that sugar intake is related to hyperactivity. However, the production of high amounts of insulin, followed by a “crash” – can feel pretty lousy.
The impact of sugar and ADHD has been well studied. Dietary restriction for this condition is not recommended, especially in children. There is some evidence showing relationship to food additives and dyes with ADHD. It is recommended to encourage nutritious foods, reduce intake of heavily processed items and to create stress-free mealtimes.