Sugar is considered a tasty and flavourful delicacy which provides an instant source of energy.
However, it is important to be mindful of its consumption including how much sugar is actually necessary, according to Health.
‘Added sugar’ is used to describe any sugar in food beyond what its whole food ingredients naturally contain. It includes both chemically manufactured artificial sweeteners, as well as natural sugars that come from food, such as fructose, glucose, lactose or sucrose.
Here, clinical dietitian Jessica Tilton answers common questions about how the body uses sugar, how much added sugar adults should eat per day and easy ways to decrease sugar intake.
“Sugar is the readily used source of energy for the body,” Tilton says. “Added sugars are typically processed quickly, used immediately for energy or sent directly to the liver for fat storage.”
Tilton says that consuming too much sugar can cause health issues such as metabolic syndrome, as well as high blood sugar and insulin resistance, which can cause Type 2 diabetes.
Consuming too much added sugar can also increase the risk of weight gain and obesity.
“If you’re consuming more calories than you need, sugar is going to be deposited as fat,” Tilton says.
While Tilton says there is no research that shows sugar is directly linked to cancer, obesity can indirectly increase the risk of some cancers.
MD Anderson follows the American Heart Association recommendation that men should consume no more than 36 grams, or 9 teaspoons, of added sugar a day, while women should consume no more than 25 grams, or 6 teaspoons, of added sugar a day.
MD Anderson dietitians recommend a diet rich in healthy, nutritious foods. Two-thirds of what you eat should be vegetables, whole grains, beans, fruits, nuts and seeds. The remaining third can be lean protein like chicken, fish or tofu.
“The best advice is to simply eat less sugar, except for whole foods,” Tilton says. “Ideally, our diets should be low in sugar and high in fiber, primarily fruits, vegetables, whole grain and lean proteins.”
What do tomato sauce, cereal, granola, yogurt, mayonnaise and salad dressing have in common?
They all include added sugar. That surprises many people, says Tilton.
