Janice Maras, director of the Dietary Assessment Center at Northeastern, explains that there are two types of sugar. Natural sugars cause a slow rise in glucose levels, while added sugars can spike blood sugar quickly.
It’s “poison” to Health and Human Services Secretary Robert F. Kennedy Jr.
But sugar — and Americans’ relationship to the sweetener — is a little more complex, according to Northeastern University dietician Janice Maras.
“Sugar gives your body energy,” says Maras, an associate teaching professor in public health and health sciences. “But too much — especially from added sugar — can spike your blood sugar, lead to weight gain, fatty liver, polycystic ovary syndrome or diabetes over time. It can also upset your gut because bacteria feed on sugar, which causes digestive problems.”
Maras, also the director of the Dietary Assessment Center at Northeastern, explains that there are two types of sugar.
Natural sugars come from fruit, vegetables, milk and whole grains and cause a slow rise in blood glucose levels and help maintain overall health. They also provide fiber — giving us satiety — vitamins and minerals and antioxidants.
Added sugars, on the other hand, can spike blood sugar quickly. These include manufactured sugars like high fructose corn syrup, and they are found in processed foods like cereals; quick, ready-to-eat “convenience” foods like spaghetti sauce and instant oatmeal; packaged foods; and sodas. Refined grains like white bread and pasta also contribute to quick blood sugar spikes.
Our bodies need sugar — especially glucose — as its primary fuel source, Maras says.
“However, sugar intake should be spread throughout the day to avoid spikes,” Maras advises.
And too much sugar — either natural or added sugar — can spike blood sugar and cause several conditions. Excess high fructose corn syrup, for instance, can be harmful because it is metabolized in the liver and easily converted to fat, and because it stimulates dopamine — your brain reward signal — which leads to cravings, emotional eating and anxiety.
Well, probably the amount you eat now.
Maras notes that Americans average about 17 teaspoons a day from sugar, primarily from drinks and processed foods.
The U.S. Department of Agriculture recommends that adults limit diets to about 12 teaspoons of added sugar per day — or less than 10% of total daily calories — based on a 2,000 calorie diet.
The American Heart Association goes further, recommending 6 teaspoons of added sugar per day for women and 9 teaspoons of added sugar a day for men.
“It’s challenging to follow this, especially with hidden sugars and fancy names in even healthy foods,” Maras says. “The best approach is to try to know your daily food group needs based on height, weight and physical activity.”
Maras offers a few tips, however, to meet the challenge and cut your sugar intake.
First, she recommends that you read labels to look for added sugars and apply the “5/20 rule” -— if the added sugar daily value (DV) percentage is 5% or less, it is considered a low serving; a moderate serving is 5% to 19% DV; and a high serving is 20% DV or above.
“If it says 20% or more, that means one serving gives you about 2.5 teaspoons of sugar, which is a big chunk of your daily limit,” Maras notes. “Since the daily max is 12 teaspoons, eating just a few of these high-sugar foods can add up fast.”
Foods with low amounts of added sugar include some protein bars and cereals. Moderate amounts of added sugar can be found in yogurt and dairy products, and high amounts of added sugar should be considered a once-in-a-while treat.
Added sugar is sneaky,” Maras says. “It’s not just in desserts anymore, it’s often hiding in everyday meals.”
So, Maras recommends reading labels and checking the ingredients — for instance, look out for words like dextrose and carob syrup, which are types of sweeteners.
She also recommends drinking more water, thereby cutting down on sodas, and looking for frozen or canned foods without added sauces that often have high sugar. And should you have a sweet tooth, Maras advises you add 1 teaspoon of dark cocoa powder and fruit to nonfat Greek yogurt, freeze it, and enjoy a great dessert.
“Be mindful, not fearful,” Maras says. “By focusing on eating well most of the time and enjoying treats occasionally, and by knowing your personalized health goals, you can fit in natural sweets while maintaining balance with an active lifestyle.”