What to Know About Sugar (and How to Eat Less of It)

A Simple Guide to Sugar and Making Healthier Choices

Sugar is in almost everything we eat, and it often hides in foods we wouldn’t even expect. While sugar adds sweetness and flavor, consuming too much can negatively impact your health, energy, and weight. Understanding the different types of sugars and the foods they show up in can help you manage your sugar intake and support weight loss.

Natural Sugars vs. Added Sugars: What’s the Difference?

While it's common to label all sugar as "bad," there’s a difference between natural and added sugars. Let's break down what sets them apart and how each one affects your body.

What Are Natural Sugars?

Natural sugars are those found in whole, unprocessed foods such as fruits, vegetables, milk, and some grains. These are sugars that occur naturally as part of the food’s original composition, compared to being added or extracted.

Chemically speaking, the sugar molecule itself isn't necessarily different from added sugar. But it’s because of what comes alongside the naturally occurring sugar that makes the body treat them differently. When you eat an apple, you're not just consuming sugar in isolation. You're also getting a substantial amount of fiber, along with vitamins, minerals, antioxidants, and water. This package changes how your body processes that sugar.

The fiber is particularly crucial. It slows down the digestive process, which means the sugar is released into your bloodstream more gradually rather than all at once. This slower absorption helps prevent the dramatic spikes and subsequent crashes in blood sugar that can leave you feeling tired, irritable, and hungry shortly after eating. The fiber also helps you feel fuller for longer and supports healthy digestion.

Additionally, whole foods containing natural sugars tend to be more satisfying and harder to over consume. Think about how easy it is to drink a large glass of fruit juice containing the sugar from multiple oranges, but eating three or four whole oranges in one sitting would be quite difficult, and you'd feel very full, or simply just sick of eating oranges.

What Are Added Sugars?

Added sugars are those introduced to foods during processing or preparation. They're found in a wide range of products, from obvious products like candy and soft drinks to less obvious ones like breads, sauces, and salad dressings. Food manufacturers add sugar because it enhances flavor and acts as a preservative.

Unlike naturally occurring sugars, added sugars can lead to more rapid spikes in blood sugar levels. Without fiber and other nutrients to buffer the impact, added sugars are absorbed quickly, causing rapid and significant spikes in blood glucose levels. Your pancreas responds by releasing a surge of insulin to bring blood sugar back down, which can lead to an energy crash, increased hunger, and cravings for more sugar. This creates a cycle that's hard to break.

Over time, consistently high intake of added sugars can contribute to a range of health concerns. The World Health Organization advises cutting down on added sugars to below 10% of your daily calorie intake. This includes sugars added to foods and drinks by manufacturers, cooks, or even by you at home, as well as those found naturally in products like honey, syrups, fruit juices, and fruit juice concentrates (1). These recommendations were based on the evidence linking added sugar with increased body weight and the risk of tooth decay. Changes in the amount of added sugars consumed often lead to corresponding changes in body weight (1).

To put this recommendation into context: if you're consuming 1,800 calories per day, 10% would equal 200 calories from added sugar, which translates to about 50 grams or roughly 12 teaspoons. For example, a standard soda contains around 39 grams of added sugar in a single drink. When you consider that added sugars appear in countless other foods throughout the day, it's easy to see how quickly you can exceed the recommendation.

How to Recognize Hidden Sugars in Your Diet

Many processed foods, even those that don't taste sweet, can contain high levels of added sugars. One of the biggest challenges in reducing added sugar isn't avoiding the obvious high sugar foods, but rather identifying the sugar that's hiding in everyday foods you might not even think twice about. Here are a few tips to spot hidden added sugars in your food.

1. Check the Ingredients List

Ingredients are listed in descending order by weight, so if a form of sugar appears near the top of the list, that product contains a significant amount of it. However, identifying sugar isn't always straightforward because it appears under many different names on ingredient lists.

Food manufacturers use dozens of different types of sugar and sweeteners, and they don't all include the word "sugar" in their name. Here are some of the most common names you might see:

• Syrups: Corn syrup, high-fructose corn syrup, rice syrup, maple syrup, agave syrup, golden syrup, malt syrup
• Words ending in "-ose": Dextrose, fructose, glucose, lactose, maltose, sucrose
• Other names: Molasses, honey, cane juice, evaporated cane juice, fruit juice concentrate, malt, maltodextrin, barley malt, coconut sugar, date sugar

2. Be Wary of “Healthy” Labels

Remember, foods marketed as 'healthy' or 'natural' can still be high in added sugars. Always check the nutritional information and ingredients list to truly understand the sugar content, even in products that seem fine at first glance. Many products marketed as “low-fat” or “natural” contain added sugars to improve taste. Items like granola bars, protein shakes, and flavored yogurts may sound healthy, but can be loaded with sugar. Always flip the product over and check both the ingredients list and the nutrition facts panel to understand what you're actually consuming.

3. Watch Out for Sugary Beverages

Beverages deserve special attention because they're one of the largest sources of added sugar in most people's diets, yet they're often consumed without much thought. Opt for water or sugar-free drinks instead of sodas, fruit juices, and flavored drinks. Be cautious with smoothies and coffee drinks, which can also have high sugar content.

How to Reduce Your Sugar Intake

If you’re ready to reduce your added sugar intake, below are our strategies for the easiest way to get started.

1. Opt for Lower-Sugar Dessert & Snack Choices

If you love sweet treats, you don’t have to cut them out completely. This approach can backfire and lead to feelings of restriction. Instead, focus on choosing lower-sugar alternatives that still satisfy cravings. For example, if you're a chocolate lover, swapping to dark chocolate with a high cocoa content is a simple change. Not only does it contain less sugar compared to milk chocolate, but the richer flavor can satisfy your cravings with a smaller amount.

2. Naturally Sweeten with Fruit

Rather than sprinkling sugar or drizzling honey on your cereal or oatmeal, consider adding fresh fruits like bananas, berries, or apples. These fruits provide a natural sweetness and are also packed with essential nutrients and fiber. This simple swap not only reduces added sugar intake but also boosts the overall nutritional value of your breakfast.

3. Make Your Own Versions of Processed Foods

Whenever possible, opt for home-made meals and snacks over store-bought versions. This way, you have complete control over the ingredients, allowing you to reduce or eliminate added sugars. Many store-bought products, even those that appear similar to their homemade versions, often contain significantly higher amounts of sugar. By preparing food at home, you can avoid excessive sugars commonly found in processed foods. Even if you don’t make everything from scratch, reading labels can help you choose lower-sugar options.

Key Takeaways

• Sugar isn’t inherently bad, but too much added sugar can affect your energy, weight, and overall health.
• The goal is to be more mindful of where added sugar is coming from and make conscious choices to find alternatives.
• By focusing on whole foods, checking labels, and making simple swaps, you can reduce your sugar intake in a meaningful way.

References

1. World Health Organization, 2015. Guideline: sugars intake for adults and children. https://www.who.int/publications/i/item/9789241549028