Sugar is one of the most widely consumed substances in the world. It can be found naturally in many nutritious foods, such as fruits and vegetables, but it can also be added to processed foods and drinks to enhance their flavor, texture, and shelf life. While Sugar can provide a quick source of energy and pleasure, consuming too much of it can have negative effects on your health. In this article, we will demystify sugar and help you understand where it may be hiding in your diet.

What is sugar and why do we need it?

Sugar is a simple carbohydrate that consists of one or two molecules of glucose, fructose, or galactose. Glucose is the main source of fuel for our cells and organs, while fructose and galactose are converted into glucose in the liver. Sugar can be classified into two types: natural and added.

Natural sugars are those that occur naturally in foods, such as fruits, vegetables, dairy products, honey, and maple syrup. These foods also contain other nutrients, such as vitamins, minerals, antioxidants, and fiber, that can benefit our health. Natural sugars are usually digested slowly and do not cause rapid spikes in blood sugar levels.

Added sugars are those that are added to foods and drinks during processing or preparation, such as table sugar, brown sugar, corn syrup, molasses, honey, agave nectar, and fruit juice concentrate. These sugars are often used to improve the taste, appearance, texture, and shelf life of products. Added sugars provide empty calories, meaning they have no nutritional value other than energy. Added sugars are usually digested quickly and can cause rapid spikes and drops in blood sugar levels.

How much sugar should we consume?

According to the American Heart Association (AHA), the recommended daily intake of added sugars for adults is no more than 6 teaspoons (25 grams) for women and 9 teaspoons (37.5 grams) for me¹. For children, the recommended limit is no more than 3 teaspoons (12 grams) for ages 2 to 18. However, the average American consumes about 17 teaspoons (71 grams) of added sugars per day, which is more than three times the recommended amount.

Consuming too much added sugar can have negative effects on your health. 

Some of the risks associated with excess sugar intake include:

- Weight gain and obesity: Added sugars can increase your calorie intake without making you feel full or satisfied. This can lead to overeating and weight gain over time. Excess body weight can increase your risk of developing chronic diseases, such as diabetes, heart disease, stroke, and some cancers.

- Tooth decay: Sugar feeds the bacteria in your mouth that produce acids that erode your tooth enamel. This can cause cavities and tooth decay.

- Diabetes: Sugar can raise your blood sugar levels and impair your insulin sensitivity. This can lead to insulin resistance and type 2 diabetes.

- Heart disease: Sugar can increase your blood pressure, cholesterol levels, triglycerides levels, and inflammation. These factors can damage your blood vessels and increase your risk of developing cardiovascular diseases.

- Fatty liver disease: Sugar can overload your liver with fructose and cause it to store excess fat. This can lead to non-alcoholic fatty liver disease (NAFLD), which is a condition characterized by inflammation and scarring of the liver.

- Mood disorders: Sugar can affect your brain chemistry and hormones. This can cause mood swings, anxiety, depression, and addiction⁹.

Where are hidden sugars hiding in your diet?

Many people are aware that foods like candy, cookies, cakes, ice cream, soda, and fruit juice contain a lot of added sugars. However, there are many other foods that may contain hidden sugars that you may not expect. Some examples of these foods include:

- Breakfast cereals and bars: Many breakfast cereals and bars claim to be healthy or fortified with vitamins and minerals. However, they may also contain a lot of added sugars to make them more appealing. For example, a single cup (245 grams) of low-fat yogurt can contain over 45 grams of sugar, which is more than the daily limit for women.

- Pasta sauces and shop-bought pesto: Pasta sauces and pesto may seem like a convenient way to add flavor to your dishes. However, they can also have up to 8 teaspoons of sugar per jar. This is almost the daily limit for men.

- Dried fruit: Dried fruit may seem like a healthy snack option because it contains natural sugars from fruit. However,

dried fruit also has a higher concentration of sugar than fresh fruit because the water has been removed. For example,

a cup of fresh grapes contains about 15 grams of sugar, while a cup of raisins contains about 86 grams of sugar.

- Yoghurts, especially flavoured ones marketed at children: Yoghurts can be a good source of protein and calcium, but they can also contain a lot of added sugars, especially the flavoured ones. For example, a 6-ounce (170-gram) container of strawberry yogurt can contain 26 grams of sugar, which is more than 4 teaspoons.

- Instant oatmeal: Oatmeal is a healthy breakfast option that can provide you with fiber and complex carbohydrates. However, instant oatmeal packets often contain dried fruits and added sweeteners that can increase the sugar content. For example, a packet of apple cinnamon oatmeal can contain 12 grams of sugar, which is about 2 teaspoons.

- Coffee and teas: Coffee and tea can be healthy beverages that can provide you with antioxidants and caffeine. However, if you add sugar, milk, cream, or syrups to them, you can also add a lot of calories and sugars. For example, a 16-ounce (473-ml) caramel macchiato from Starbucks can contain 33 grams of sugar, which is more than 5 teaspoons.

- Granola, protein and energy bars: Granola, protein and energy bars may seem like healthy snacks that can provide you with fiber, protein, and energy. However, they are usually loaded with sugar and honey to make them more palatable and shelf-stable. For example, a Clif Bar Chocolate Chip Peanut Crunch bar can contain 21 grams of sugar, which is more than 3 teaspoons.

- Fresh juice: Fresh juice may seem like a healthy way to get your daily servings of fruits and vegetables. However, juice lacks the fiber of whole fruits and vegetables and can spike your blood sugar levels. For example, a cup of orange juice can contain 21 grams of sugar, which is more than 3 teaspoons.

- Low-fat snacks and ready-meals: Low-fat snacks and ready-meals may seem like a good way to reduce your calorie intake and lose weight. However, they often compensate for the lack of fat with more sugar to improve their taste and texture. For example, a low-fat blueberry muffin can contain 29 grams of sugar, which is more than 4 teaspoons.

- Sauces, condiments and dressings: Sauces, condiments and dressings can add flavor and variety to your meals. However, they can also have hidden sugar in the form of corn syrup, molasses, honey, or fruit juice concentrate. For example, 2 tablespoons (around 28 grams) of barbecue sauce can contain 9 grams of sugar, which is over 1 teaspoon.

- Alcohol: Alcohol is fermented from sugar and can also contain added sweeteners. Alcohol can provide empty calories and impair your liver function. For example, a 12-ounce (355-ml) bottle of regular beer can contain 13 grams of sugar, which is almost 2 teaspoons.

How to reduce hidden sugars in your diet?

Reducing hidden sugars in your diet can help you improve your health and prevent chronic diseases. Here are some tips to help you cut down on hidden sugars:

- Read nutrition labels: Nutrition labels can help you identify the amount and type of sugars in foods and drinks. Look for the total sugars and added sugars on the label. Also, look at the ingredients list and avoid products that have sugar or its synonyms as one of the first three ingredients.

- Choose natural or unsweetened products: Choose products that have no added sugars or are sweetened with natural sweeteners, such as stevia or monk fruit. For example, choose plain yogurt instead of flavored yogurt, or unsweetened almond milk instead of regular milk.

- Add your own sweeteners: Instead of buying products that are pre-sweetened, add your own sweeteners in moderation. For example,

add fresh fruit or cinnamon to your oatmeal or yogurt, or honey or maple syrup to your coffee or tea.

- Cook from scratch: Cooking from scratch allows you to control the amount and type of ingredients in your meals. You can also use healthier alternatives to sugar, such as dates, applesauce, banana, or vanilla extract.

- Watch your portion size: Even if you choose products that have less or no added sugars, you still need to watch your portion size. Eating too much of anything can lead to weight gain and health problems. Use measuring cups or spoons to measure your servings and avoid overeating.

- Limit processed foods: Processed foods are often high in added sugars, as well as salt, fat, and preservatives. Limit your intake of processed foods and opt for whole foods that are rich in nutrients and fiber. For example, choose fresh fruits and vegetables instead of juice or dried fruit, or whole grains instead of refined grains.

- Drink water: Water is the best beverage for your health and hydration. It has no calories or sugars and can help you feel full. Drinking water before or during meals can also help you eat less and control your appetite. Aim to drink at least 8 glasses of water per day, or more if you are physically active or live in a hot climate.

- Choose healthier desserts: Desserts can be a source of pleasure and satisfaction, but they can also be high in added sugars and calories. You don't have to give up desserts completely, but you can choose healthier options that have less or no added sugars. For example, you can have fresh fruit with whipped cream or yogurt, dark chocolate with nuts or berries, or homemade oatmeal cookies with raisins or dates.

- Cut down on alcohol: Alcohol can add a lot of sugar and calories to your diet, as well as impair your liver function and judgment. If you drink alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. You can also choose low-sugar or sugar-free options, such as light beer, dry wine, or vodka with soda water and lime.

- Be mindful of your sugar cravings: Sugar cravings are common and can be triggered by various factors, such as stress, boredom, hunger, emotions, hormones, or habits. Sugar cravings can make you reach for sugary foods and drinks without thinking about the consequences. To overcome your sugar cravings, you need to be mindful of what triggers them and how to cope with them. 

Some strategies to deal with sugar cravings include:

  - Identify the trigger: Try to figure out what causes you to crave sugar. Is it because you are stressed, tired, bored, sad, angry, or happy? Is it because you skipped a meal, ate too little, or ate too much? Is it because you saw or smelled something tempting? Is it because you have a habit of eating sugar at a certain time or place?

  - Find an alternative: Once you identify the trigger, try to find an alternative way to deal with it. For example, if you crave sugar because you are stressed, you can try some relaxation techniques, such as deep breathing, meditation, yoga, or listening to music. If you crave sugar because you are hungry, you can eat a balanced meal or snack that contains protein, fiber, and healthy fats. If you crave sugar because you are bored, you can find something interesting or fun to do, such as reading a book, playing a game, or calling a friend.

  - Delay the craving: Sometimes, the best way to deal with a sugar craving is to delay it until it passes. Cravings usually last for about 15 to 20 minutes, so if you can distract yourself for that long, you may be able to resist the temptation. You can try drinking water, chewing gum, brushing your teeth, or doing some physical activity to take your mind off the craving.

  - Indulge in moderation: If none of the above strategies work and you still crave sugar, you can indulge in moderation. 

You don't have to deprive yourself of sugar completely ,but you can limit the amount and frequency of your consumption. You can also choose quality over quantity, meaning that you opt for a small portion of something that you really enjoy and savor every bite, rather than eating a large amount of something that is not satisfying.

Conclusion

Sugar is a simple carbohydrate that can provide energy and pleasure, but it can also have negative effects on your health if consumed in excess.

Sugar can be found naturally in foods like fruits and vegetables, but it can also be added to processed foods and drinks to enhance their flavor, texture, and shelf life.

Added sugars are the main source of excess sugar intake in most people's diets, and they can increase the risk of developing chronic diseases like obesity, diabetes, heart disease, fatty liver disease, and mood disorders. 

To reduce hidden sugars in your diet, you need to be aware of where they may be hiding and how much you should consume.

You also need to choose natural or unsweetened products, add your own sweeteners in moderation, cook from scratch, watch your portion size, limit processed foods, drink water, choose healthier desserts, cut down on alcohol, and be mindful of your sugar cravings.

By following these tips, you can improve your health and well-being and enjoy sugar in a balanced and responsible way.