Featured Article
The Truth About Sugar
by Jennifer May, M.S., R.D., M.S.
The next time you pop open a can of soda ponder this: One can of America's favorite drink contains the daily sugar limit! In other words, think again before you take that first sip, because the USDA recommends that the average person consume no more than 10 teaspoons of sugar per day.
Our bodies use sugar for energy by changing it into glucose. Simple sugars, like those in candy and soda, do not provide long-lasting energy like that of more complex sugars found in fiber and starches. The truth is that many foods with added sugars are high in calories and low in nutrition, not to mention also harmful to your teeth.
Sugar is everywhere and understanding what sugars to look out for can help you cut down your intake of them. The first step is to recognize the various names for sugar. Words ending in “-ose” are sugars, for example, glucose, fructose, and sucrose. Some other names for sugars are corn syrup, granulated sugar, malt syrup, corn sweetener, and honey.
Look at food labels and read the ingredients. Not all sugar is added sugar. For example, some of the sugar in yogurt comes from lactose, the milk sugar, and not from added sugar. Pay special attention to the total carbohydrate listing. Here you will find sugars. Be aware that for every four grams of sugar listed you are getting the equivalent of one teaspoon of sugar. This means an eight-ounce can of lemonade that has 27 grams of sugar is giving you seven teaspoons of sugar! That means you only have three teaspoons left to reach your daily sugar limit.
And if you aren't convinced that too much sugar is unhealthy for your body, maybe you need to know about what it does to your skin. Experts believe that constant overeating of sugar leaves your skin dull and wrinkled. This is because of a natural process called glycation in which the sugar in your bloodstream attaches to proteins, forming harmful new molecules that damage collagen and elastin, the important wrinkle and sagging preventers. Additionally, glycation affects the type of collagen you have and deactivates your body's antioxidant enzymes, making you more vulnerable to sun damage.
The good news is that this damage is reversible. Look for skin care products containing retinoids. Consult a dermatologist to find the product that is right for you. Once you rejuvenate your skin, it is important to maintain it with constant care, sun protection, and anti-glycation awareness. Cutting down on sugar intake is key.
So what can you do to cut down on sugar?
- Beware of hidden sugars! Read labels carefully.
- Eat whole fruit instead of drinking fruit juices.
- Avoid sweetened drinks.
- Stay away from power drinks that pack in lots of sugar.
- Eat regular meals at regular times to eliminate sugar cravings.
- Think twice before adding sugar to any foods.
The truth about sugar: Eat it in moderation for a healthy body, beautiful skin, and excellent teeth.