How Sugar Affects Everyday Nutrition

Sugar is a frequent ingredient in everyday food. It occurs naturally in fruit and vegetables, and it may also be added to foods like soft drinks, dessert, cereals, sauces and packaged snacks. Sugar can give a quick energy boost, but eating too much added sugar can negatively impact a person’s overall diet.

A knowledge of the roles of sugar in the everyday diet can encourage a person to make healthier food choices without it being an absolute rule that they must eliminate all sweet foods. The primary objective is to become familiar with where sugar is found, how the body utilizes it and how to keep it within reasonable limits.

What Is Sugar?

Carbohydrates are made up of sugar. Carbohydrate digestion produces many carbohydrates that are converted to glucose. Glucose is a major source of energy for the body, particularly for the brain and muscles.

There are a number of different kinds of sugars found in foods. Fructose can be obtained from fruit, lactose from milk and glucose from a wide range of carbohydrate rich foods.

Sugar can also be added in the process of food preparation or in the manufacturing of the food. These usually are referred to as added sugars.

Examples include:

• Table sugar
• Brown sugar
• Corn syrup
• Honey
• Maple syrup
• Glucose syrup
• Fructose syrup
• Cane sugar

There are slight variations in the taste or content of these sweetners, but each provides sugar and calories in the diet. 

How Sugar Affects Everyday Nutrition

Sugar can be a part of a healthy diet—but it’s what and how much. It is important to note that foods that naturally contain sugar also supply valuable nutrients at the same time.

Fruit contains natural sugars, fiber, vitamins, minerals, water and antioxidants for instance. Milk is a source of lactose and is rich in protein, calcium and other nutrients.

There may be foods that contain added sugar that are different. Some processed snacks, such as candy, sugary drinks, cakes, cookies and more can deliver lots of calories with not as much of the nutrients.

If these foods often take the place of foods containing more nutrients, the quality of the diet may suffer. 

Natural Sugar vs Added Sugar

It is helpful to understand the difference between naturally occurring sugar and added sugar.

This does not mean foods containing added sugar must always be avoided. It simply means they are usually better consumed in moderation.

Sugar Provides Quick Energy

Sweets are popular because they are a readily available source of energy. Many sugars are metabolized to glucose that enters the blood and can be used for energy.

This may be advantageous in some instances particularly when the body requires a quick source of energy. But it isn’t always the smartest way to get energy throughout the day to stick to sugary foods.

Protein, fiber, healthy fats and complex carbohydrates are typically found in the meals that last longer.

For instance, a fruit and nut top for oatmeal can give a more satisfying taste compared to just a sugared pastry. 

Too Much Added Sugar Can Reduce Diet Quality

One of the largest nutritional issues related to sugar isn’t sugar. The issue is frequently when sweet food items replace healthier alternatives.

Think of a person that would routinely reach for a soft drink rather than a glass of water, a sweet pastry instead of whole-grain breads and cereals, and candy instead of fruit or nuts.

As time passes they may not get as much vitamins, minerals, fibre and other nutritients in their diet.

That is why balanced nutrition emphasizes the pattern of eating, instead of any single food component. 

Sugary Drinks Can Add Sugar Quickly

The easiest way to get lots of added sugar without realizing it is sweetened drinks.

Examples include:

• Soft drinks
• Sweetened tea
• Energy drinks
• Sweetened coffee beverages
• Fruit-flavored drinks
• Some sports drinks

Liquid calories are easier to take in than solid calories and may cause individuals to ingest very high amounts of sugar without being much fuller.

One of the easiest ways to minimize the amount of added sugar consumed is to opt for water most of the time.

Tea, soda and fresh fruit flavored water may also be helpful substitutes.

Sugar and Dental Health

However, sugar can have an impact on dental health if you consume it regularly. Sugar feeds the bacteria in the mouth, which then create acids that eat away at the teeth’ enamel.

Use frequent sugary foods, dental care, flossing and regular brushing to keep teeth healthy.

How often you have sugar may be as important. Drinking sugary beverages all day provides constant sugar exposure to teeth.

You might be better hydrated, and better for your teeth, if you drink water between meals.

Reading Food Labels Can Help

Many foods could be referred to as sweet, but do not contain added sugar.

Examples can include:

• Breakfast cereals
• Granola bars
• Flavored yogurt
• Salad dressing
• Pasta sauce
• Ketchup
• Bread
• Packaged oatmeal

Food labelling can help people to find out about the amount of added sugar in a product.

It can be helpful to compare similar products. Two different brands of yogurt, cereal or sauce can appear identical but have widely varying levels of added sugar.

The reduced sugar option makes a difference in the long term.

Balance Sugar With Nutrient-Rich Foods

It is not necessary to eliminate all sweet foods from your diet in order to eat healthy.

Rather, make the main part of your meals from foods that are rich in nutrients, like:

• Vegetables
• Fruits
• Whole grains
• Beans
• Nuts and seeds
• Eggs
• Fish
• Lean proteins
• Dairy or appropriate substitute

Sweet foods can then be added occasionally, instead of being a staple food.

For instance, a small portion of dessert at the end of a well-rounded meal isn’t the same as multiple sweets instead of a meal.

Simple Ways to Reduce Added Sugar

It’s not all or nothing to cut back on added sugar. Sometimes little changes are easier to sustain.

Drinking water is the first step to water. Use plain yoghurt and use fresh fruit to sweeten. Choose breakfast cereals that don’t contain sugar, and top with bananas or berries.

It’s also possible to gradually eliminate the amount of sugar added to coffee or tea.

Additional helpful tips include having naturally sweet foods on hand. Fruit can be enjoyed as a snack, and not only for its sweetness, but as a source of fibre and valuable nutrients as well.

Eating more meals at home, also, may be helpful since you can better control how much sugar is added. 

Does Sugar Need to Be Completely Avoided?

It is quite difficult for most people to completely eliminate sugar.

Sugar-containing foods can be a part of a healthy diet. Foods that have sugar added can fit in from time to time in a healthy eating pattern.

The key difference is between moderate consumption and over-consumption frequently.

A healthy diet should allow for enjoyment while meeting the body’s nutritional requirements. 

Final Thoughts

Once people recognize how sugar can be part of their daily diet, they will find it easier to develop a balanced diet. Sugar is a source of energy, and sugar is found naturally in many healthy foods, but excessive added sugar can displace more nutritious options.

Don’t go cold turkey on sugar, instead think in terms of the broader picture. Have lots of veggies and fruits, whole grain, protein and other good foods. Opt for water instead, read food labels and eat foods that are very sweet in small amounts.

Small tweaks that are repeated over time can make a significant difference in cutting the extra sugar, while keeping food enjoyable, versatile and satisfying.