Believe it or not, sugar can be a valuable part of a balanced diet. In fact, many of the carbohydrates we eat, whether it be from a corn chip or a carrot, are broken down into glucose during the digestion process. One major difference to note is what comes along with it and how quickly it is digested. So why are we now afraid to eat perfectly nutritious foods (like fruit and some vegetables) that contain sugar?

Perhaps we are approaching this in the wrong way and not considering the sources of sugar within our daily diet.

The FDA updated the Nutrition Facts label to make specific details more clear to the public – as they should. One important change I want to notate is the “Added Sugars” line item (seen below). Fiber and sugar roll up to Total Carbohydrates because they are both a form of carbohydrate. So what are “added sugars?” Here is a helpful breakdown of the difference between added sugar and naturally occurring sugar:

Added sugars (found in soft drinks, candies, desserts and other ultra-processed processed foods) contribute extra calories with minimal nutritional value and can be digested and absorbed quickly. Over time, this can significantly increase daily energy intake and raise the risk of metabolic complications.

Naturally occurring sugars (present in fruits, vegetables, and dairy) are accompanied by fiber, water, vitamins, and minerals. These components support satiety, regulate absorption, and provide essential nutrients.

The Dietary Guidelines recommend added sugar to be no more than 10% of your daily intake (~50 grams on average). The American Heart Association recommends 6 teaspoons per day for women and 9 teaspoons per day for men. Minimizing added sugar intake is most ideal.

One sugar sweetened beverage can easily bring you over the added sugar recommendation. In terms of overall calorie intake, foods with added sugars can displace other valuable nutrient dense foods like fruits and vegetables. 

The distinction lies not just in the sugar itself, but in the nutritional context. Prioritizing whole foods can help ensure sugar intake is balanced with meaningful health benefits like fiber, water and micronutrients (vitamins/minerals).

You can read more about this FDA food label breakdown here: https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label

Key Takeaways

Reduce sugar sweetened beverages by swapping out sugar-free options or unsweetened seltzer waters.

Reduce visits to Starbucks and/or opt for sugar-free syrups.

Replace sweets such as cakes, cookies, candies, etc with fruit. In other words, don’t allow ultra processed sweets to crowd out foods like fruits that are sweet and bring along nutrients like fiber, vitamins, minerals and water.

Special note: professional athletes may benefit from added sugars due to their high energy demand. This is an exception and should be thoughtfully planned with a credentialed nutrition professional.

As best as possible, follow the American Heart Association recommendations for added sugar: 6 teaspoons per day for women and 9 teaspoons per day for men.

You can do this 🙂

Thanks for reading,

Crystal x