AT ABUNDANT FAMILY PRACTICE in Logan, we understand that sugar is in so many of the foods and drinks our patients enjoy. However, it can lead to a wide range of health problems, including increasing the risk of weight gain, diabetes, dental cavities, gum disease, and more. This is why we encourage our patients to cut back on sugar intake…but it’s not always as simple as it sounds.
Sugar Goes by Many Names
When you think of sugar, you probably picture candy, soda, and desserts above all, but are you also picturing fruit juice, flavored yogurt, granola bars, and barbecue sauce? So many of the foods we eat contain significant amounts of added sugar, and it isn’t always called sugar in the list of ingredients. It’s always a good idea to check the “added sugars” line in the nutritional facts, but your family practice recommends learning to recognize the different names for sugar as well.
How to Find Sugar on Food Labels
Obviously, anything that includes the word “sugar” is something to watch for, whether that sugar is powdered or coarse, brown or coconut, but another giveaway is the word “syrup.” Every syrup, from high-fructose corn syrup to rice syrup, is a type of sugar-based sweetener. That’s not all; evaporated cane juice, agave nectar, honey, fruit juice concentrate, and even 100% fruit juice are also sugar.
Then there are the more scientific names, but your family practice can help you identify them. Don’t be fooled by the long, difficult-to-pronounce chemistry words. An easy way to identify these sugar aliases is to look for the suffix “-ose” at the end of the words, such as in fructose, dextrose, glucose, sucrose, lactose, and maltose. These are all names for types of sugar molecules.
Is There a Healthy Amount of Sugar?
Ideally, we’d all be able to avoid sugar entirely, but with it hiding in so many of the foods we buy, that can be a very difficult goal to achieve. If it isn’t possible to cut sugar out altogether, then we at Abundant Family Practice recommend following the American Heart Association’s guidelines. Women should try to consume no more than 25 grams (or six teaspoons) of sugar per day, and men should try to keep it under 36 grams (nine teaspoons).
It’s also important to control when and how we consume our sugar. Whole fruit is a healthier option than fruit juice because the sugar in the fruit is trapped with water and fiber, making it harder for our bodies to absorb it. Whole fruit is also more filling than juice, so we’re less likely to overdo it. (If you’ve ever wondered what the difference is between natural and processed sugars, that’s it.) Finally, it’s better for our teeth to consume our sugar only during meals.
Sweeteners for a Healthier Life
If you simply can’t go without some delicious sweet treats, there are plenty of sugar-free sweeteners to try, such as monk fruit sweetener, stevia, xylitol, and erythritol. Working with these substitutes can be tricky when baking, but many recipes work well with applesauce, mashed bananas, dates, or figs in place of sugar.
Bring Your Sugar Questions to Abundant Family Practice
Limiting sugar intake and finding healthier substitutes are great ways to promote your overall health. Some of the benefits you might discover by reducing or cutting out sugar include better weight management, improved oral health, lower risk of liver disease, better heart health, a chance of reduced acne and improved skin health, and even a lower risk of depression. We look forward to seeing you at our Logan clinic when you come for your next appointment or if you need urgent care services!
