Understanding the types of sugar and how they impact your diet is key to making healthier food choices, according to registered dietitian Emily Case.
Case emphasizes that not all sugars are created equal, particularly when comparing natural sugars found in whole foods to added sugars in processed items. Natural sugars in fruits and vegetables come with essential fiber, vitamins, and minerals that alter how the body processes them. This nutrient package slows sugar absorption into the bloodstream, leading to a more gradual rise in blood sugar levels and promoting a feeling of fullness.
For instance, whole fruits contain glucose and fructose, but their presence is balanced by fiber and other nutrients, which is beneficial for health. The American Heart Association also supports a diet rich in whole foods. Case advises that for most healthy individuals, the benefits of consuming whole fruits significantly outweigh concerns about their natural sugar content. She suggests focusing on reducing intake of added sugars while remaining mindful of portion sizes for all foods.
Nutrition labels can be a helpful tool in this regard. The "added sugars" line specifically indicates sugars that have been incorporated into a food during processing, distinct from those naturally present. For example, milk contains about 12 grams of lactose, which is a natural sugar. A nutrition label for plain milk would list these 12 grams of total sugars and 0 grams of added sugar.
In contrast, chocolate milk might list approximately 25 grams of total sugar, with about 13 grams identified as added sugars from sweeteners. This distinction is crucial for identifying sources of "empty calories" – sugars that provide calories without significant nutritional benefits.
Even sweeteners derived from natural sources, such as honey, maple syrup, and fruit juice concentrates, are classified as added sugars when incorporated into processed foods. Because they are not contained within the whole food matrix and lack accompanying fiber and nutrients, they contribute to the overall added sugar count. Case recommends becoming an informed consumer by carefully reading nutrition labels to identify and reduce the intake of these added sugars, thereby making more health-conscious decisions.