The term sugar is used to describe a wide range of compounds that vary in sweetness. Common sugars include:
- Glucose
- Fructose
- Galactose
- Sucrose (common table sugar)
- Lactose (the sugar found naturally in milk)
- Maltose (product of starch digestion)
Sugars are found naturally in milk products (lactose) and fruits (fructose). Most of the sugar in the American diet is from sugars added to food products.
Function
Some of the functions of sugars include:
- Provide sweet flavor when added to food.
- Maintain freshness and food quality.
- Act as a preservative in jams and jellies.
- Enhance flavor in processed meats.
- Provide fermentation for breads and pickles.
- Add bulk to ice cream and body to carbonated sodas.
Many foods with added sugars often add calories without other nutrients. These foods and drinks are often called "empty" calories. By contrast, foods containing natural sugars (such as fruit) also include vitamins, minerals, and fiber.
Most people know that there is a lot of added sugar in regular soda. However, popular "vitamin-type" waters, sports drinks, coffee drinks, and energy drinks also may contain a lot of added sugar.
Side Effects
Table sugar provides calories and no other nutrients. Sweeteners with calories can lead to tooth decay.
Large amounts of sugar-containing foods can contribute to excess weight gain in children and adults. Obesity increases the risk for type 2 diabetes, metabolic syndrome, and high blood pressure.
Sugar alcohols such as sorbitol, mannitol, and xylitol may cause stomach cramps and diarrhea when eaten in large amounts.
Recommendations
Sugar is on the United States Food and Drug Administration's (FDA) list of safe foods. It contains 16 calories per teaspoon or 16 calories per 4 grams and can be used in moderation.
The American Heart Association (AHA) recommends limiting the amount of added sugars in your diet. The recommendation extends to all types of added sugars.
- Women should get no more than 100 calories per day from added sugar (about 6 teaspoons or 25 grams of sugar).
- Men should get no more than 150 calories per day from added sugar (about 9 teaspoons or 36 grams of sugar).
The United States Department of Agriculture (USDA) Dietary Guidelines for Americans also recommends limiting added sugars to no more than 10% of your calories per day. Some ways to reduce your intake of added sugars include:
- Drink water instead of regular soda, "vitamin-type" water, sports drinks, coffee drinks, and energy drinks.
- Eat less candy and sweet desserts such as ice cream, cookies, and cakes.
- Read food labels for added sugars in packaged condiments and sauces.
- There is currently no daily recommendation for the naturally occurring sugars found in milk and fruit products, but too much of any sugar can have negative effects on your health. It is important to have a balanced diet.
The American Diabetes Association nutrition guidelines state that you do not need to avoid all sugar and foods with sugar if you have diabetes. You can eat limited amounts of these foods in place of other carbohydrates.
If you have diabetes:
- Sugars affect blood glucose control the same as other carbohydrates when eaten at meals or snacks. It is still a good idea to limit foods and drinks with added sugar, and to check your blood sugar level carefully.
- Foods that contain sugar alcohols may have fewer calories, but be sure to read the labels for the carbohydrate content of these foods. Also, check your blood sugar level.
References
Evert AB, Dennison M, Gardner CD, et al. Nutrition therapy for adults with diabetes or prediabetes: a consensus report. Diabetes Care. 2019;42(5):731-754. PMID: 31000505. pubmed.ncbi.nlm.nih.gov/31000505/.
Snetselaar LG, de Jesus JM, DeSilva DM, Stoody EE. Dietary guidelines for Americans, 2020-2025: understanding the scientific process, guidelines, and key recommendations. Nutr Today. 2021;56(6):287-295. PMID: 34987271. pubmed.ncbi.nlm.nih.gov/34987271/.
US Department of Agriculture. Sweeteners: nutritive and nonnutritive sweetener resources. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resources. Accessed April 21, 2023.
Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023;29(3):710-718. PMID: 36849732. pubmed.ncbi.nlm.nih.gov/36849732/.
Review Date 4/13/2023
Updated by: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.