What is sugar?
Sugar is a type of carbohydrate that can be found naturally occurring in food products—such as in fruits or milk—or as an additive. When found naturally occurring in foods, sugar is accompanied by many vitamins, minerals, and fibre, thereby providing a more nutritious profile. However, once in the body, the two sources of sugar operate in the same way: it is broken down to make glucose which is the preferred source of energy for our brain. Glucose is also stored in our bodies to be released when our next meal is delayed or during exercise when we’re running low on energy.
Is sugar important?
In addition to its physiological role in the body as a source of energy, sugar also plays an important functional role in food preparation. It helps to balance sour, bitter, acidic, and salty flavours in various condiments; extends the shelf life of jams and baked goods by retaining moisture; creates hard or smooth textures in candies and ice cream by varying crystal size; adds volume to baked goods and egg white foams; and, provides colour and pleasing aromas to baked goods through caramelization.
Can you have too much?
Sugar has been prevalent in the media in recent years due to its link with dental caries and obesity. Excess sugar consumption—especially from sugary beverages—contributes to tooth decay as it provides fuel for sugar-loving bacteria in the mouth. With respect to obesity, sugary foods and beverages can contribute to excess calories, and therefore weight gain.
In order to reduce the risk of dental caries, the World Health Organization recommends reducing the intake of added sugars to no more than 10% of energy intake. For the average 2000 calorie diet, this works out to 50 g of free sugar per day. In Canada, a daily value of 100 g is allotted for sugar, both added and naturally occurring. Added sugars can be distinguished from naturally occurring sugars by reading the ingredients list on food packages for terms such as sugar, honey, syrup, sucrose, glucose, fructose, cane juice, nectar, molasses, dextrose, or maltose.
What about artificial sweeteners?
Artificial sweeteners are sugar substitutes that add sweetness with fewer calories. As with other food additives, Health Canada assesses their safety and regulates their use, outlining safe levels for consumption. Many artificial sweeteners are not digested in the body, which can lead to digestive issues such as bloating, gas, or diarrhea.
How to cut back?
If you want to lower your sugar intake, reduce your consumption of foods and beverages that are high in sugars and have low nutritional value, such as soft drinks, energy drinks, sports drinks, candy, and sweet baked goods. Read the Nutrition Facts tables on food packages to be informed about the sugar content in foods. Look for the gram amount as well as the percent daily value for sugar, where 5% or lower is a little and 15% or higher is a lot.
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