Sugar is popular in the United States because it is widely available, relatively inexpensive, and adds sweetness to a variety of foods and drinks. Additionally, sugar has been linked to feelings of pleasure and reward, which can make it an attractive ingredient to many people. But how much sugar is too much? And, is there a healthier form of sugar? Here are a few things that personal trainers and nutrition coaches should know about sugar consumption.
How much sugar is OK to consume on a daily basis?
The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. Children between 2 and 18 years old should eat less than 6 teaspoons of added sugar per day.
What is the difference between sugars?
Sugar comes in a few different forms, and each has its own unique characteristics and uses. Raw sugar, white sugar, and brown sugar are all forms of sugar, but they each have distinct qualities that set them apart.
1. Raw sugar is an unrefined sugar. It’s usually made from sugar cane, but it can also be made from sugar beets. It has a light yellow color and a coarse texture. Unlike white sugar, it retains some of the minerals, vitamins, and other nutrients that are present in the original sugar cane or sugar beet. It has a mild molasses flavor and is popular in baking and cooking.
2. White sugar is a refined sugar. It’s made by refining and processing raw sugar until it’s pure white. It has a fine texture and a very sweet taste. It’s the most commonly used form of sugar in baking and cooking, as it is easy to measure and dissolve. It has no nutritional value, though, so it should be used in moderation.
3. Finally, there’s brown sugar. It’s made from white sugar with some molasses added back in. It’s softer and moister than white sugar, and it has a distinct flavor. It’s also slightly higher in nutrients than white sugar, but not by much. Brown sugar is often used in baking, making sauces, and as a topping for oatmeal or other dishes.
How does the body process sugars?
Both fructose, which occurs naturally in fruit, and high fructose corn syrup (HFCS), a sweetener used in soda and candy, are called disaccharides and are broken down into monosaccharides, a more usable form of sugar by the body. The amount of fructose from HFCS allows a large amount of sugar to get into the body very quickly as opposed to consuming fructose from fruits, where consumption is limited by fibers and other chemicals that would make a person full before they could get the same fructose load from soda.
For example, it would take nine cups of strawberries to equal the same dose of fructose in a 20-ounce soda. Most people would likely not be able to consume anything near that number of strawberries to get the same fructose load as a bottle of soda.
All sugars are eventually broken down to the same compound, but HFCS is considered the worst because it bypasses some regulating steps inherent in the body, leading to insulin resistance, fat production, and a fatty liver.
Health Effects of Sugar Overconsumption
Too much sugar can have negative health effects, such as increasing the risk of type 2 diabetes and tooth decay. Too much sugar can also contribute to obesity, which can increase the risk of depression, anxiety, and other mental health issues. Eating too much sugar can also cause blood sugar levels to fluctuate, which can lead to mood swings and irritability.
Other signs of sugar overconsumption include:
1. Weight gain
2. Frequent headaches
3. Fatigue
4. Insomnia
5. Increased sugar cravings
6. Irritability
7. Acne
8. Elevated blood sugar levels
9. Increased risk of developing diabetes
10. Increased risk of heart disease
How can sugar impact a workout?
We know that blood sugar levels that are increased by eating refined sugars can cause energy crashes, and low energy equals low motivation. You need energy not only to sustain workouts but also to sustain the desire to push yourself hard and actually experience progressive overload. Too much sugar in your diet can leave you without the energy to reach fitness goals.
Healthy Sugar Alternatives
The healthiest type of sugar is natural sugar from fruits and vegetables such as honey, maple syrup, and molasses. These natural sugars contain vitamins and minerals that regular refined sugar does not. Slowly convert your recipes from adding sugar to using healthier whole-food options like applesauce, bananas, honey & syrup.
While sugars are not harmful to our bodies, our bodies don’t actually need sugars to function properly. Added sugars — the kind of sugars that are not found naturally in foods — can contribute large numbers of additional calories while adding ZERO nutrients or benefits. We could all benefit from a little less sugar in our daily intake.
How to Consume Sugar Responsibly
Sugar is a major source of empty calories, meaning it has few nutrients and provides the body with energy without any other benefits. Consuming too much sugar can lead to weight gain, increased risk of diabetes, and a host of other health problems. Additionally, sugar can interfere with the body’s ability to absorb essential vitamins and minerals. As such, personal trainers should encourage their clients to make smart nutritional choices and limit their sugar intake.
Here are some strategies for consuming less refined sugars:
- Brush Your Teeth: Brushing your teeth after meals or early in the evening will help to prevent you from eating more & the minty flavor in your mouth will deter you from wanting something sweet.
- Don’t Drink Your Calories: People who drink sugar-sweetened beverages have up to an 83% higher risk of Type 2 diabetes. Skip the latte & put down the juice. Many of the beverages that many of us choose on a daily basis are filled with added sugars. Water is always the best option when you are thirsty and #1 at keeping you hydrated. Infusing your waters with citrus & other fruits will bring back some of that juicy zest to your life without all of the added fructose in store-bought juice. A fruity herbal tea will also do the trick.
- Ditch the Sweet Sauces: Read your sauce labels. Many of the sauces we add to our recipes are loaded with sugars & we do not realize it because of their savory flavors.
- Use Cinnamon: Cinnamon can add a sweet taste without sugar. It has also been shown in several studies to reduce fasting blood sugar levels.
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