Is sugar bad for you? Here’s what nutritionists have to say

You start in the morning with a bowl of oatmeal made with almond milk, a drop of maple syrup and sprinkling the granola on top. It looks like a healthy, nourishing breakfast, but add it and you can get more than the recommended 25 grams of added sugar before 9am without even realizing it.

As a nutritionist who specializes in added sugar and his impact on health, I see this all the time in my practice. The truth is that sugar is not automatically bad (1). Naturally, sugars in foods such as fruits and dairy products are available with fiber, vitamins, minerals and other health protectives (1).

But the added sugars – the kind producers are mixed in foods and drinks to improve the taste and texture – are a different story. They are easy to overdo even when you try to make a nutritious choice (2).

Eating large amounts of added sugar can let you feel drained, thirst more sugar, and associate with weight gain and other health challenges (time (2). This said you did not have to give up sugar or miss your favorite foods. In this article, I will share what sugar does in your body, why added sugar matters and how to make a healthier, more sustainable choice without giving up what you love.

Not all sugar is created equal

When people talk about cutting sugar, they often wonder about sugar in sweet fruits such as watermelon and bananas. To reduce the added sugar intake, you do not need to worry about sugar in natural, whole foods such as fruits and ordinary yogurt (1). This is because not all sugar is the same and your body reacts differently depending on the source (1).

Naturally against added sugar

There is a big difference between the sugar in the apple and the sugar with a frozen donut. Natural sugars are found in whole foods such as fruits and ordinary dairy products, where they are lowered with nutrients that maintain health and slow down the release of sugar in your blood (1).

Added sugars, such as reed sugar, honey, maple syrup and the concentrate of fruit juice to improve aroma (2). You will find them in everything from sweetened drinks and yogurts to salad dressings, frozen dishes and even bread (2).

While your body turns all the sugar into glucose, the added sugars are much easier to consume, especially since they are found in about 60% of packaged foods (3). And unlike natural sugars, they do not offer the same nutritional value (1).

As Myfitnesspal Dietitian Katherine Basbaum explains: “Dietary instructions for Americans recommend limiting the added sugar as much as possible to no more than 100-150 calories per day (4). « 

Why added sugar gets bad rap

There is a reason for health experts to warn of added sugar. High intake is associated with various health problems in research (5). « The over -consumption of added sugar is very common and is associated with metabolic health concerns, including type 2 diabetes, insulin resistance, weight gain and obesity, » explains Denise Hernandez, MyFitnesspal Dietitian (5).

The added sugar can contribute to the increase and subsequent drops of blood sugar levels, which can let you feel tired, hungry and thirst for more (2). These swings can contribute to overeating and low energy throughout the day (2). Beyond that, too sweet diet can increase the risk of developing conditions such as:

• heart disease (5))
• high blood pressure (5))
• some types of cancer (5))
• Cognitive problems including dementia (5))
• liver disease (5))
• Vision problems (5))
• nerve damage (5))
• chronic inflammation (5))
• advanced skin aging (5))

Sweet diet also breaks your taste buds to want sweet foods, which can make it difficult to eat unsweetened foods such as vegetables and water (2).

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For the experts

Samantha Cassetty, Ms, Rdis a nationally recognized expert on food and nutrition, media personality, nutrition consultant and author. Cassetty is a former director of a good household and co -author of the book Sugar Shock.

Catherine Basbaum, Ms, Rdis the curator of food data in MyFitnesspal. She received her master’s degree in nutrition from the School of Nutrition and Friedman’s Policy at the University of Tufts and completed her diet at UVA Health, where she also worked as a nutrition advisor to patients with cardiology.

Denise Hernandez, Rdis the curator of food data in MyFitnesspal. Denise graduated from the Master’s Degree in Nutrition from the Texas Women’s University. Its areas of focus include the weight management of adults and childhood, the nutrition of women and the management of chronic diseases.

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How much sugar is too much?

Dietary instructions for Americans recommend limiting the added sugar as much as possible – to less than 50 grams (about 12 ½ teaspoons) per day (4). Many people may need to consume even less. The American Cardiac Association has more stringent guidance (5). They suggest that women consume no more than 25 grams or 6 teaspoons of added sugar a day. Men should remain below 38 grams or 9 teaspoons per day (5). As you can see, you don’t have to cut the sugar completely but helps you know where you stand (4).

Do you have to cut the sugar completely?

I always tell new customers that I love sweets, so I would never expect them to cut dessert or add sugar completely. In fact, the attempt to remove sugar can cause a return reaction, which leads to possible feelings of deprivation, stress and more strong desires (2).

Instead of striving for zero added sugar, make the balance of your goal (2). This means to keep in mind where your added sugars come from and deliberately for the treats you really enjoy (2). Satisfaction is a key part of a sustainable diet and helps to balance foods that you eat purely for pleasure and those that nourish your body.

Myfitnesspal can support it by helping you track sugar, calories and other key nutrients such as carbohydrates, fiber and proteins, so you can notice opportunities to improve and adapt without limiting yourself.

As Nikola knows, a meal scientist and scientific advisor to MyFitnesspal, explains: « Check the panel of ingredients and nutrition facts. Look for food with minimal added sugars. It is important to balance processed foods with whole foods, nutritious food2). « 

Here are some of my favorite ways to enjoy sweet and healthy sweets.

• Try smaller portions if you enjoy daily discounts (6).
• Choose individually packaged treats to facilitate portions control (6).
• Always use a plate or bowl as eating from the bag makes it difficult to measure how much you have (6).

Smart ways to reduce added sugar

If you are trying to scale added sugars without feeling limited, here are some of my favorite simple, sustainable strategies.

1. Start with drinks. Switch sweetened water drinks, ordinary signs or unsweetened tea. (S)2).
2. Mix sweetened foods with unsweetened. This works well with cereals, yogurt or oatmeal. Start with a 50/50 mixture and slowly displace the ratio to the ordinary version.
3. Compare similar foods. The food panel lists added sugars, which facilitates the choice of products with less sugar – such as peanut butter, pasta sauce or granola (4).
4. Go for naturally sweet foods. Roasted vegetables to take out their natural sweetness and finish the fruits based on the fruit to help their taste buds adapt to less added sugar.
5. Use spices for sweet taste. Ingredients such as cinnamon, cardamom, nutmeg and vanilla extract can add a touch of sweetness without sugar.
6. Do more than scratch. Home path mixture, salad dressings, oats, soups or cookies allow you to control how much (if there is) sugar enters.
7. Follow your intake. MyFitnesspal can help you notice where sugars sneak so you can adjust with intent (2).
8. Be selective with treats. Choose sweets you really enjoy and miss those who don’t feel special.

Frequently Asked Questions (Frequently Asked Questions)

Bottom line

Sugar should not be a villain in your diet, but it is useful to be more aware of how much – and where – it is displayed (2). By setting up to added sugars, making thoughtful swaps and tracking your intake with myfitnesspal, you can make an informed choice that keeps your health without giving up the foods you love (2).

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