Sugar—everybody loves it, and life is no fun without it. But how much is too much? And what is the difference between natural and added sugar? How does each type impact our body and overall health? I’ve found myself wondering these questions as I have a pretty serious sweet tooth. I, for one, will not go without my daily sweet treat. So, understanding sugar and how it impacts my body has helped me find the best way to enjoy my treats consciously.
Sugar is vital to brain function as it is the brain’s main source of energy. Adults need roughly 200 grams of glucose daily, and the brain takes about 130 of those. Glucose can be both natural and added sugar, but there is a very significant difference between the two as they both have very different impacts on the brain. Understanding the difference between the two is vital in supporting a balanced diet and a healthy brain.
Natural Sugar
The brain functions best when its glucose comes from natural sugar. Natural sugar is sugar that naturally occurs in foods. It is unprocessed and often contains nutrients, fiber, and antioxidants. When consumed, natural sugars are slowly released into the bloodstream which provides the body with stable, long-lasting fuel. This slow release also provides stability in the brain, supporting cognitive abilities such as memory and mood. It also helps keep us fuller for longer, preventing cravings. Fruits such as apples, oranges, and berries are incredibly high in natural sugar. This type of sugar is harmless when eaten in moderation. The World Health Organization says that natural sugars from fruits and vegetables should be excluded from your daily sugar count as they provide such vital nutrients.
Added Sugar
Added sugar is sugar that is added during the processing of foods. Most added sugars are a mix of glucose and fructose. These sugars are a bit dangerous as they have been linked to numerous health concerns. Added sugars are known to activate regions of the brain that are associated with reward responses. In this sense, added sugars can become very addicting as the more you eat the more you will crave. Added sugars lack nutrients and do not provide substantial energy meaning that you will still feel hungry after consuming them. They are linked to negative impacts on the brain such as blocked neurotransmitters and cognitive failure. Added sugars can be very harmful, but this doesn’t mean we have to cut them out completely. Knowing the recommended amounts and eating mindfully is key here.
Daily Sugar Intake
There is no straight answer on how many grams of added sugar is safe to consume, but many recommendations have been made. The Dietary Guidelines for Americans recommends people limit their sugar intake to 10% of their daily calories. This means if you eat 2,000 calories per day, your sugar intake should be no more than 50g. The World Health Organization also recommends no more than 50g per day. However, the American Heart Association is a little more conservative recommending that women eat no more than 25g and men no more than 38g of sugar daily. If you’ve looked at a nutrition label before, you’ll know these values are low. There is SO much sugar in EVERYTHING! For example, a can of Coke contains 40g of sugar and the serving size of M&M’s contains 30g of sugar. This means that consuming these two treats in one day would exceed your sugar limits – and this doesn’t account for what you may have eaten for breakfast, lunch, or dinner. Ignoring our sugar could lead to a plethora of health issues such as increased risk of stroke, heart disease, and diabetes. It is vital to be conscious of and limit our sugar intake before it’s too late.
I started incorporating a low-sugar diet a few months ago and at first, I felt awful. I was tired, moody, and had serious sugar cravings. But then, all of a sudden, it got easier. I noticed my skin started looking better, I felt more energized, and I was able to work all day without big slumps of feeling drowsy and unmotivated. I did not cut out sugar entirely, but I focused on skipping out on the processed treats and only consuming natural sugar such as dates. Here is a recipe for four of my favorite ways to consume dates. The chocolate coconut date I talked about in this recipe is super fun to make and it satisfies all my sugar cravings. It is the perfect sweet treat.
In Conclusion
Everyone loves sugar, and there are so many delicious treats out there, but mindlessly consuming sugar every day can cause serious issues. Food corporations don’t help us out by loading their treats with tons of sugar, so we need to look out for ourselves. Try swapping one sweet treat at a time with natural sugar desserts and be mindful of the sugar values you allow yourself to consume daily. Getting our sugar levels under control will help us lead healthier, happier, and longer lives.