Finding Your “Sweet” Spot
“Some fad diets are pushing people away from eating fruit due to its sugar content, but registered dietitian nutritionist Carrie Dennett says whole fruit, which contains natural sugar, is a healthy choice and should not be avoided. It is a good idea to limit added sugars, however, such as those found in soda or highly processed foods, Dennett says.”- The Washington Post (4/16/19)
Fruit is a food group on which I hear a wideee variety of opinions, misconceptions, fears, etc. With so many of our favorite fruits being in-season this time of year, I figured it was the perfect time to clear the air! It’s important that we begin by distinguishing between natural sugar and added sugar:
Natural sugar- “Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose).”
Added sugar- “Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal).”
*Definitions from the American Heart Association.*
So here a few simple thoughts/rules to live by:
On the note of fruit, and the natural sugar it contains, not all fruits are equal in sugar content and glycemic index (a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels). It isn’t practical to go about memorizing the sugar content + glycemic index for every fruit out there. Let’s instead abide by a simple rule of a thumb: fruits of which you eat the skin/outer covering are typically higher in fiber/lower in sugar and boast a lower glycemic index than fruits of which you remove the skin/outer covering prior to consumption. For example, berries are higher in fiber + lower in sugar/glycemic index than a banana.
Fruit offers nutritional benefit by way of micronutrients (various vitamins and minerals). Products high in added sugar do not. Thus, we should always prioritize fruit over sources of added sugar.
Always aim to pair food items high in sugar with a food rich in protein or fat, in order to help slow the digestion of the sugar.
Be strategic with your timing of sugar consumption, be it natural or added. I often save sweet treats for enjoyment pre- or post-workout so the sugar is either utilized to fuel my workout (acts as a source of “pre-workout”, in a sense) or to replenish my energy stores after a workout (at the same time, opening the muscle cells to effectively uptake post-workout protein).
Keep in mind that the 2015-2020 Dietary Guidelines for Americans recommend added sugars accounting for no more than 10% of your daily caloric intake. For example, if you are following a 2000-calorie/day diet, added sugars should be limited to 200 calories/day (or less). The American Heart Association offers a stricter recommendation, encouraging us to limit added sugars to just 100 calories/day for females and no more than 150 calories/day for males. As a frame of reference, a 12-ounce can of regular soda contains about 160 calories of added sugar...yikes! In reality, limiting added sugars to no more than 200 calories/day is a great place for most of us to start.
Limit consumption of pre-packaged items, as these tends to house a sneaky amount of added sugars. This doesn’t just apply to dessert-type treats, but also to many beverages (sodas, energy drinks, sports drinks, etc.).
When striving to limit or avoid something so tasty, it’s helpful to have a reason in mind as to why this effort is so important. Negative side effects from added sugars include the following:
Foods high in added sugars often displace more nutrient-dense foods.
Foods high in added sugars are typically not very filling, thus are often consumed in addition to your daily food agenda. Therefore, they end up being EXTRA (empty) calories which often contribute to unhealthy weight gain.
Added sugars are commonly responsible for a rise in triglycerides (type of fat found in the bloodstream and fatty tissue), which compounds the issue of weight gain.
Excessive added sugar intake contributes to tooth decay, as sugar causes the bacteria on your teeth to multiply and grow.
…is this enough to catch your attention?
I know I just threw a ton of information at you, so let’s wrap things up by highlighting a few take-home messages: As often as possible, make an effort to consume natural sugar rather than added sugar. Pair foods with a high content of either type of sugar with a food rich in protein and/or fat. Focus on major of your daily sugar intake being concentrated as pre- or post-workout fuel. …simple is sweet. 😊