Start your morning with a bowl of oatmeal made of almond milk, a spray of maple syrup, and granola spray at the top. It seems that it is a useful and nutritious breakfast, but add it, and you may get more than 25 grams recommended from the additive sugar before nine in the morning without realizing it.
As a nutritionist who specializes in sugar additive and its effect on health, I see this all the time in my practice. The truth is that sugar is not automatically bad (1). It is normal for sugars that occur in foods such as fruits and dairy with fiber, vitamins, minerals and other health preventive substances (1).
But added sugars – the Nibon makers mix with foods and drinks to enhance taste and texture – a different story. Easy to overdo it, even when you try to make nutritious options (2).
Eating large quantities of additive sugar can leave you feel drain, yearning for more sugar, and it has been associated with weight gain and other health challenges over time (2). However, you do not have to leave sugar or skip your favorite foods. In this article, I will share what sugar is doing in your body, and why it matters to the added sugar, and how to make more healthy and more sustainable options without giving up what you love.
Not all sugar is created on an equal footing
When people talk about reducing sugar, they often wonder about sugar in sweet fruits such as watermelon and bananas. In order to reduce additive sugar, you do not need to worry about sugar in whole natural foods, such as fruit and normal milk (1). This is because all sugar is not the same, and your body responds differently depending on the source (1).
Natural for additive sugar
There is a big difference between sugar in apples and sugar in frozen cakes. Natural sugars are found in whole foods such as fruits and regular dairy products, as they are assembled with nutrients that support health and slow down sugar in your bloodstream (1).
Added sugars, such as cane sugar, honey, maple syrup and fruit juice center, are added during treatment or preparation to enhance the flavor (2). You will find them in everything from sweetened drinks and milk to salad dressings, frozen meals, and even bread (2).
While your body turns all sugar into glucose, additives are much easier to excessively, especially as they are present in about 60 % of packed foods (3). Unlike natural sugars, they do not provide the same nutritional value (1).
“The nutritional guidelines of the Americans are as much as possible, to more than 100-150 calories per day (4). “
Why does the added sugar get bad rap music?
There is a reason that health experts warn of additive sugar. A high amount has been linked to various health issues in the research (5). Dennis Hernandez, a myfitnessPal nutritionist (“Excessive Sugar Incubation is very common and has been associated with metabolic health concerns, including type 2 diabetes, insulin resistance, weight gain and obesity,” says Dennis Hernandez, a myfitnessPal dietitian (excessive consumption of added sugar is very common and has been associated with metabolic health concerns, including type 2 diabetes, insulin resistance, weight gain and obesity.5).
Added sugar added to increases and drop in blood sugar levels, which may make you feel tired, hungry and feeling more (2). These fluctuations can contribute to excessive eating and low energy throughout the day (2). Moreover, excessive diet may increase the risk of developing conditions such as:
- My heart disease (5))
- High blood pressure (5))
- Certain types of cancer (5))
- Cognitive problems, including dementia (5))
- Liver disease (5))
- Vision problems (5))
- Nerve damage (5))
- Chronic inflammation (5))
- Advanced skin aging (5))
Following a sugary diet also gives taste buds that want sweet foods, which may make it difficult to accept unpleasant foods, such as vegetables and water (2).
About experts
Samantha Castity, MS, RDHe is a recognized diet and nutrition expert at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.
Catherine Passemum, MS, RDMyfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
Dennis Hernandez, RoadMyfitnessPal. Dennis has completed a master’s degree in nutrition from the University of Texas for women. Its concentration areas include adults and childhood weight management, gynecological nutrition, and chronic diseases management.
How much sugar is too much?
The nutritional guidelines of the Americans recommend the extent of sugar as much as possible – to less than 50 grams (about 12 teaspoons) per day (4). Many people may need less consumption. The American Heart Association has more strict guidelines (5). They suggest that women do not consume you more than 25 grams, or 6 teaspoons of sugar added daily. Men should remain less than 38 grams, or 9 teaspoons per day (5). As you can see, you do not need to cut sugar completely, but it helps to know where to stand (4).
Do you need to cut sugar completely?
I always tell new customers that I love sweets, so I never expect them to cut candy or add sugar completely. In fact, an attempt to eliminate sugar can lead to counterproductive, which leads to feelings of deprivation, tension and intense desire in the strongest (2).
Instead of the goal of zero added sugar, make the balance of your goal (2). This means that you are aware of the place where your added sugars come and deliberately about the treatments that you really enjoy (2). Satisfaction is a major part of sustainable eating, and helps achieve a balance between the foods you eat purely for fun and those who nourish your body.
MyFitnessPal can support this by helping you track sugar, calories and other major nutrients such as carbohydrates, fiber and protein, so that you can discover opportunities to improve and adapt without restricting yourself excessively.
Dr. Nicolas, Dr. Nicolas, explains the world of nutrition and myfitnessPal scientific advisor: “Check the list of ingredients list and the feeding facts board. Look for foods with added sugars.2). “
Here are some of my favorite ways to enjoy sweets rationally and healthy.
- Try smaller parts if you enjoy daily indulgence (6).
- Choose individually packed treatments to make control of the parts easier (6).
- Always use a plate or bowl because eating from the bag makes it difficult to measure the amount of what you have (6).
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Smart methods to reduce additive sugar
If you are trying to expand the added sugars without feeling restrictions, here are some simple and sustainable strategies.
- Start with drinks. Switching to the local drinks, normal SELTZER or non -local tea. ((2).
- Mix sweetened foods with unsweetened foods. This works well with grains, milk, or oatmeal. Start with a 50/50 mix and pay the ratio slowly towards the normal version.
- Compare similar foods. The feedback panel is listed by additive sugars, which makes it easy to choose products with less sugar – such as peanut butter, pasta sauce or granola (4).
- Go to natural foods naturally. Grilled vegetables to show natural sweetness and meals with fruits -based sweets to help your taste buds adapt to the least added sugar.
- Use spices that taste sweet. It can add ingredients such as cinnamon, cardamom, nutmeg and vanilla a hint of sweetness without sugar.
- Make more scratch. A homemade trail mix, salad dressings, oats, soup, or baked goods, allows you to control the amount of sugar (if any).
- Track your input. MyfitnessPal can help you locate infiltration to sugars so that you can adapt to the intention (2).
- Be selective with treatments. Choose the sweets you really enjoy and skip those that do not feel privacy.
Related questions (common questions)
What is the difference between natural sugar and added sugar?
Natural sugar occurs in whole foods such as fruits and milk, and in general it is not a source of concern for most people when consumed as part of a balanced diet (1). Added sugar is served during treatment or preparation, and it may raise a lot of risk of many health problems (1).
Is honey or maple syrup healthier than white sugar?
All of them raise blood sugar and are better enjoyed, but if you use local, honey and maple drink are my favorite sweeteners because they contain some antioxidants and protective plant compounds (7). However, a drop of water in the ocean is similar to what you can get from fruits, vegetables and other plant foods.
Does sugar cause diabetes?
Not direct (8). There are multiple things, including genetics and a high diet in added sugars, which may increase the risk of developing diabetes (9).
Why is sugar in fruits well?
Fruits contain fiber that slows the absorption of sugar and a spectrum of nutrients that provide health benefits (1).
Can I lose weight without cutting sugar?
You will lose weight when achieving calories deficit, regardless of the foods you consume, but reducing added sugar often helps in hunger and energy levels and eat calories (2and 10). Also, diabetic diet may raise the risk of health problems even if you are in a healthy weight (2).
Is artificial sweetening better than sugar?
Some people find them useful to reduce their additive intake, but long -term health effects are still studying. Since it is often part of the less healthy comprehensive meals, it is better to be thoughtful in how to use any sweetener and when to use it (11).
The bottom line
Sugar should not be the wicked in your diet, but it is useful to be more aware of the extent – and where – appears (appears (2). By setting added sugars, making deliberate bodies, tracking your intake using myfitnessPal, you can make more enlightened options that support your health without giving up the foods you love (2).
Pamphlet Is sugar bad for you? This is what dietitians say First appear on MyfitnessPal Blog.
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2025-08-06 13:00:00
