(Islandia, NY) Experts have concluded that a diet high in sugar can have a negative effect on health and could lead to the development of heart diseases such as atherosclerosis.
According to Ryan Whitcomb, RD Whitsons Culinary Group Registered Dietitian, we need to pay attention to the amount and type of sugars we consume in order to have a healthy lifestyle.
Table sugar, also known as sucrose, is a disaccharide naturally present in many foods we eat every day. The main role of sugar is to provide energy to the body. Though we need it for normal metabolism and growth, too much of a good thing isn’t all that good for us! According to the 2001-04 National Health and Nutrition Examination Survey (NHANES), Americans eat on average 22.2 teaspoons of sugar a day (355 calories) which is far more than what we are recommended to consume. And this number has increased dramatically over the years.
Sugars can occur naturally in foods, like fruit (fructose) and dairy (lactose) or they can be added. Presently, the American Heart Association (AHA) recommends that Americans limit their intake of added sugars, not natural sugars. Foods that contain added sugars include, but are not limited to, candy, cookies, desserts, processed foods and sugar-sweetened beverages, like soda. The AHA recommends that women limit added sugars to 6 teaspoons a day, (roughly 100 calories) and men to 9 teaspoons per day (about 145 calories). One teaspoon of sugar weighs 4 g and has 16 calories. However, in Nutrition Facts Panels on product labels there isn’t a % Daily Value next to sugar as a reference value has not been established yet.
You might know excess sugar can lead to heart disease through excess calories, contributing to obesity since foods high in sugar are generally calorie-dense and nutrient poor, but did you know oral health plays a big part in heart disease? According to Mr. Whitcomb, “individuals who consume excess sugar tend to have more cavities than those that do not. Over time, poor oral hygiene can lead to periodontal disease, which in turn causes inflammation. This inflammation can lead to heart disease from atherosclerosis or hardening of the arteries.”
In addition, the Nutrition Facts Panels currently lists the total sugars in a food, but does not differentiate between natural and added sugars: for instance, naturally occurring lactose in yogurt vs. evaporated cane juice that has been added. Sugar is disguised by many ingredient names, which can make it difficult to tease out. Some of sugars aliases include, but are not limited to: glucose, dextrose, high-fructose corn syrup, evaporated cane juice, honey, fructose, invert syrup, agave nectar, turbinado, molasses, treacle and corn syrup.
This brings up another important point: not all calories are created equal. When it comes to calories, there are two different types, liquid and solid. Liquid calories come from beverages, like sodas, lattes, alcohol and sports drinks. Solid calories come from food. Mr. Whitcomb explains that “liquid calories are not as filling, and people tend to overcompensate for this by drinking excessive fluids. Eating 400 calories of turkey, gravy, stuffing and a roll is not the same as 400 calories from a drink at a coffee shop.” The AHA recommends limiting the consumption of liquid calories to no more than 36 oz and 450 calories per week, based on a 2,000 calorie diet.
Eat smart and protect your heart. Be mindful of the amount of sugars that you consume every day; like all foods, they should be enjoyed in moderation. Read the ingredient labels in food products to make informed decisions when buying groceries at the supermarket. If you have a sweet tooth, why not choose a piece of fruit? Fresh fruits are not only delicious and will satisfy your craving, but will also provide you with essential nutrients and vitamins!
About Us:
Whitsons Culinary Group provides a wide range of highly customized dining services to public schools, corporations and institutions, with a strong focus on nutritious, high quality menus made from fresh, wholesome ingredients. Whitsons has a long and proud history of excellence and growth since 1979 and currently ranks the 18th largest dining company in the United States (Food Management magazine, September 2013). Whitsons’ scope of expertise and services extends to: emergency dining, residential and healthcare dining, prepared meals, and school dining and services. http://www.whitsons.com
