Nutripro

NutriPro The Sweet Side of Sugar Reduction - What is sugar?

Friday, May 4, 2018

Sugar is a carbohydrate, a natural source of energy found in many types of food. There are six types of simple sugars.

Monosaccharides:

  • Fructose : high fructose corn syrup, fruits, vegetables, honey
  • Glucose. Grains, pasta
  • Galactose: dairy products

Disaccharides:

  • Lactose : dairy products
  • Sucrose : sugar beets, sugar cane
  • Maltose : molasses, beer

Know Your Limits

The World Health Organization has issued recommendations to reduce free sugar consumption to less than 10% of energy intake for both adults and children.
Further reducing free sugar intake to less than 5% of energy intake would provide additional benefits.2

In Practical Terms

5% of daily energy intake corresponds with:

  • Adults: Less than 6 teaspoons of free sugars per day
  • Children: Less than 5 teaspoons of free sugars per day

SUGAR:

1 gram= 4 kcals
4 grams = 1 teaspoon

Total Sugars:

                 

Free sugars include added sugars like refined sugar, syrup, and honey, along with the sugars found in fruit juices. Together with the natural sugars in milk and fruit, they make up total sugars.

What about juices? Experts say:

  • Compared to whole raw fruit, fruit juices lose most of their fibre and mineral content.
  • Drinking juice can delay satiety, perhaps  promoting excess calorie consumption.1
  • Choose 100% juices, which retain some of the fibre and vitamins of the fruit.
  • Limit children’s consumption of sugar-sweetened beverages. Habitual intake  vs. water may lead to them finding  healthful, less sweet foods unpalatable,  having a negative impact on diet quality.2

 

References 

  1. Flood-Obbagy and Rolls,2008
  2. Brownell, et. al., 2017