Overview
Sugar is a carbohydrate that supplies energy in the form of glucose. Glucose is the preferred energy source for the brain, central nervous system, placenta and fetus and is the only energy source for red blood cells. The U.S. Department of Agriculture says that on average, added sugar makes up 16 percent of total calories in the American diet.
Types of Sugar in the Diet
Foods with natural sugar are good sources of nutrients. Fructose is a natural sugar found in fruit, and sugar in milk is called lactose. Added sugar in food is a major source of extra calories that do not provide any nutrients. Added sugar in your diet comes from table food and processed foods such as candy, cakes and pies. High-calorie energy drinks and caffeinated beverages have become leading sources of added sugar in the diet, according to the American Heart Association. Be careful about beverages with added sugar, because it is easier to take in calories and not feel satiated with beverages than it is with solid foods.
Common Ingredients That Are Sugar
The nutrition label on some of your favorite foods might sound like a foreign language, but it's helpful to know which words and phrases mean added sugar. The nutrition label lists ingredients in order, from the predominant ingredient, the first ingredient, to the least dominant, the last ingredient. Look for words and phrases such as "fruit juice concentrate," "corn sweetener," "corn syrup," "high-fructose corn syrup," "honey" and "dextrose," which signal your food has added sugar. Sugar is usually added to foods such as breakfast cereal to make them more palatable.
Recommendations
The USDA says added sugar combined with solid fat can contribute more than 800 additional calories on average to the American diet, making it trickier to consume adequate amounts of fiber, vitamins and minerals without taking in excess calories. The recommendation is to limit added sugar and solid fats to no more than 5 to 15 percent of daily caloric intake.
Warning
Too much added sugar in the diet means extra calories and can lead to unwanted weight gain. Fruit drinks also have added sugars, and these drinks are often viewed as healthy. In addition to the unwanted pounds, weight gain can lead to health problems such as high blood pressure and diabetes. The best way to reduce added sugar in your diet is to limit beverages that are high in added sugars, according to the American Heart Association.
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