Is Sugar as Harmful as We Think?
By Laura Jennings
What is Sugar?
Simply put, sugar is a sweet-tasting carbohydrate that when digested is broken down into glucose and used by the body for energy. There are two main types of carbohydrates: simple and complex. Complex carbohydrates take longer to digest and are formed of three or more sugar molecules. Simple carbohydrates are quicker to digest and contain only one or two sugar molecules. The most common types of simple sugars include glucose, fructose (sugar in fruit), sucrose (table sugar) and lactose (sugar found in dairy products). These simple sugars can be classified further into added sugar (free sugars) and natural occurring sugars. Free sugar is sugar that is added to foods to enhance taste, texture and colour, such as those found in sweets and sugary drinks. The sugars found in milk, fruits and vegetables are referred to as naturally occurring sugars.
Recommended Daily Intakes (RDI’s)
The World Health Organization recommends limiting free sugars across the lifespan. Individuals over the age of 11 years should not consume more than 30g of free sugars daily, which is the equivalent to approximately 7 teaspoons of sugar. The free sugar consumption for children between the ages of 7-10 years is 24g and 19g for children aged 4-6 years.
But is all sugar harmful? And what’s the issue?
The consumption of free sugars in moderation is not harmful. However, free sugars are energy dense and increase the energy intake of the overall diet. Many individuals consume more sugar than the recommended daily intake without realising. The food industry incorporates free sugars into almost all processed foods, such as sauces and ready meals that are consumed daily in the typical Western diet. The excessive consumption of free sugars in food makes maintaining a healthy body weight more difficult. In addition, it has been linked to chronic diseases, including non-alcoholic fatty liver disease and non-communicable diseases, such as type 2 diabetes and cardiovascular disease. It should be noted that individuals with low income and low education levels are more vulnerable to diets with high levels of added sugar because foods high in free sugars are generally less costly.
“Instead of focusing on sugar as a sole component of the diet, it is important to evaluate the food as a whole!”
Where sugar meets vitamins and minerals
It is important to distinguish between the different types of sugars when evaluating its effect. Naturally occurring sugars, which are found in fruits, vegetables and dairy also occur in combination with fibre, vitamins, antioxidants and minerals, which are essential for optimal health. These foods contain sugars, which the body breaks down into glucose. Glucose is essential for human survival and is the main source of energy for the body’s cells. The natural fructose found in whole fruits and vegetables does not spike our blood sugars in the same way that added sugars do because the fibre content helps slow the digestion of sugar. Therefore, it is important to view and evaluate food as a sum of its components instead of singling specific micro and macronutrients out – only then will we be able to have an accurate representation of sugar. If we were to cut sugar out of the diet we would be eliminating key food groups, which are essential to our survival.
Are artificial sweeteners a good alternative to added sugars?
Artificial sweeteners (AS) are synthetic substitutes for sugar. Aspartame and sucralose are two of the main artificial sweeteners that have been rigorously investigated. There is a mixed body of evidence surrounding the benefits and safety of artificial sweeteners. Some studies have cited that AS produce feelings of fullness for longer whilst others have found no significant differences between free sugars and artificial. It is important to note that sugar sweetened beverages are generally of low nutrient density and are usually high in food additives, which have recently been linked to poor gut health and inflammation. Overall, AS do not offer the same health benefits as sugars derived from whole foods. Although sugar doesn’t provide too much benefit, it often accompanies a full nutrient package, which is essential for human health.
Helpful tips for moderating sugar intake:
Cook from scratch when possible. E.g. making sauces from scratch instead of shop bought will instantly lower your sugar intake. There is approximately 8g of sugar per 100g in a typical shop bought Bolognese sauce.
Opt for water instead of sugary beverages.
Incorporate lots of complex sugar vegetables, such as sweet potatoes, broccoli, green beans, and asparagus.
Meal prep in advance to stop reaching for quick ready meals when out (they have more added sugar than you realise!) Swap fast food fries for homemade sweet potato fries!
Reach for dark chocolate or chocolate-coated berries, which are high in polyphenols and fibre, which offer better immune system functioning by protecting against cell damage and lowering inflammation in the body.
ABOUT THE AUTHOR:
Laura Jennings
After five years working in the corporate world in luxury fashion and technology, Laura trained as a yoga teacher and joined the team at My Method, curating exciting and diverse wellbeing programmes for private clients and corporates.
Laura has a passion for holistic wellbeing and nutrition and has joined the Be Well team to support with content creation, workshop development and more. She is progressing in the world of health and wellness and has recently completed a Masters in Nutrition at King's College London.