Sugar, Sugar

The truth about the sweet stuff…

By Karen Kwan

Looking to cut down on sugar in your diet? The Heart and Stroke Foundation of Canada recommends that no more than 10 per cent – and ideally, less than five per cent – of your daily calories should come from added sugars. What does this mean in real terms? If you consume 2,000 calories a day, it means no more than 200 calories should come from added sugars. Two hundred calories equal 12 teaspoons of sugar. Once you start reading labels, you’ll come to realize how many packaged foods are high in sugar, and that the added sugars add up quickly.

While Health Canada doesn’t have a specific recommendation for how many grams per day you should get when it comes to sugar, they do note that an intake of total sugars amounting to 20 per cent of the daily value of your total calories is consistent with healthy eating. 

Now, as you get out your calculator and apps to figure out your sugar consumption, let’s go back to some of the basics about sugar.

Consider natural versus added sugars

Sugars occur both naturally and as an added form. You’ll find natural sugars in fruits, veggies, dairy, grains, beans, nuts, lentils and seeds, for example. As a natural source, the sugar molecules differ from the molecules of added sugars; the natural-sourced sugars take your body longer to digest and also provide a more sustained source of energy. That said, you would still want to consider limiting drinking, for example, a large glass of cold-pressed beet juice or making a smoothie loaded only with fruit, as those will raise your blood glucose levels despite being made from natural sources of sugar. 

Added sugars can come from natural or man-made sources and are added to foods as sweeteners (think white sugar, brown sugar, honey, agave, maple syrup, molasses, coconut sugar, fructose, glucose, maltose and sucrose, to name just a few).

The healthiest sugar

Although many people eschew certain types of sugar and go for “healthier” ones, all types of sugar are more or less equal. While added sugars vary in the ratio of fructose and glucose they are composed of, the ratio makes little difference from a health perspective. They also all provide a similar number of calories per serving. All sugars are metabolized in the same way by the body and while some types of less-processed sugar, such as coconut sugar, may have micronutrients, it’s an insignificant amount, with little impact on metabolic health. High-fructose corn syrup (HFCS), for one, is often disparaged because it’s the sugar used in many junk foods – but your body metabolizes that HFCS the same way it metabolizes the agave you added to your smoothie (the smoothie, however, offers fibre and micronutrients, thanks to the fruits and veggies you’ve used in it).

Sugar consumption impacts your mental health

While most of us are aware of how the empty calories of sugar can lead to gaining weight (and of its tie to the risk of obesity, heart disease, type 2 diabetes and chronic inflammation), research also shows a link between sugar and mental health. Consider the sugar high you experience, followed by a crash; you then crave more sugar and are set off on a cycle where you’re constantly seeking more sugar. This can lead to big mood swings as your brain manages the surges of dopamine triggered by sugar consumption. Sugar has also been shown to intensify feelings of anxiety by initiating a release of adrenalin, which impacts how you respond to stress. Consider, too, how sugar can make you feel fatigued or even make you think less clearly – this affects how you evaluate situations and make choices.

Convinced to look at how much sugar you’re consuming, and cutting back if necessary? As you get out your calculator and apps to figure out your sugar consumption and how you can limit your intake, keep in mind that you don’t want to cut out all sugar (your body would miss out on nutrients found in dairy, fruits and whole grains, for one, and it needs the energy that carbs and sugar provide). And artificial sweeteners and sugar substitutes aren’t necessarily a solution, either. If you’re on a sugar roller coaster, a dietitian can help you find ways to get your sweet tooth under control…healthily.

KAREN KWAN is a freelance health, travel and lifestyle writer based in Toronto. Follow her on X @healthswellness and on Instagram @healthandswellness.