In 2016, the FDA announced a new Nutrition Facts Label for packaged foods. The label is design to better inform consumers on food choices. A key addition to the label is “added sugars.” This is great news for the consumer, as it reveals just how much added sugar goes into each product.  According to the FDA, exceeding more that 10 percent of you total daily in added sugars, makes it difficult to meet nutrient needs (Pomeranz 1).  The issue here is human consumption of excessive amounts of sugar, not that sugar is the problem necessarily.

             Let’s talk about added sugar. In the year 2000, 17.9% of total energy intake (98.6 grams), was added sugar in the United States (Pomeranz 2). That adds up to 394.4 calories daily. Again, that is just added sugars, not including natural sugars. Children between 6-17, on average consume approximately 17% daily intake with added sugars (Pomeranz 2). Makes you wonder which side of the fence a dentist is on,  low sugar intake or career. The biggest issue is that added sugar is everywhere. Often foods you think our “natural” or“healthy” contain added sugar.

           Researchers from the University of North Carolina conducted a survey of packaged food and drinks and found that 60% of them included some form of added sugar (NYT). Pomeranz states, “A main source of  added sugar is derived from commercially sweetened products.” Those are sweetened beverages, grain-based desserts, dairy desserts, syrups, candy, and ready to eat cereal.  Sweetened beverages are the single largest contributor of added sugar, equaling 46.2% of all added sugars.

         In 2009, the American Heart Association concluded that weight gain in the United States,  over the past 30 years was related in part to an increased intake of added sugars (Pomeranz 2). Research shows, overweight adults with high added sugar diets have a tendency to develop an increased insulin resistance and low micronutrient intake (Pomeranz 2).  “New research is emerging that supports that not all added sugar is metabolized the same,” says Pomeranz.  

          The positive news is that in 2007-2008, National Health and Nutrition Examination Survey showed that added sugar intake is down to 14.5% (Pomeranz 3). Definitely an improvement, but still over the recommended daily consumption. As of right now, there is no evidence of food manufactures changing how they process their food. So it is up to the individual.

             You may be asking, “What should be my intake then?” Well, according to the American Heart Association, daily added sugar consumption should be limited to 4.5% to 6.5% total calories (Pomeranz 3). That is about 100 calories per day for women and 150 for men (Pomeranz 3). The World Health Organization recommends under 10% of your caloric intake. A big way to cut down on sugar is be aware of what you are putting into your body. Read the Nutrition label that the government has so kindly enforced companies to have. This requires discipline, and maintaining an active lifestyle. Remember, sugar is a carbohydrate. It’s energy and if it is not used, it is then turned to fat and stored.

• 

Work Sited

Pomeranz L, Jennifer. “The Bittersweet Truth About SugarLabeling Regulations: They Are Achievable and Overdue.” American Journal of Public Health, Vol. 102, Issue 7, pg. 14-20,2012.

Sanger-Katz, Margot, 
“You’d Be Surprised at How Many Foods Contain Added Sugar,” 22 May, 2016, https://www.nytimes.com/2016/05/22/upshot/it-isnt-easy-to-figure-out-which-foods-contain-sugar.html. Accessed on 2/12/2018

Gifford, Dawn, “Cost of nursing your sweet tooth,” https://www.smallfootprintfamily.com/nursing-your-sweet-tooth. Accessed on 2/12/2018

I grew up eating a large portion of my calories from sugar. As a young kid, I had that addictive sweet tooth and still have to resist the urge to gobble down a “King-Size” candy bar. Sugar is so easily accessible, but yet I know nothing of its background. I would always hear conflicting results whether sugar was bad, or just needed to be controlled on the amount taken in. So, I did some research and found out the basics of sugar.

            Sucrose is the chemical name for sugar, and is simply a non-complex carbohydrate, that is easily digested and absorbed into the body (Sugar). There two types of sugars, single sugars (monosaccharides) and two molecules of sugar linked together (disaccharides). Monosaccharides, which are Fructose, Galactose and Glucose, are directly absorbed into the bloodstream (FDA). Disaccharides have to be broken down into single sugars to be absorbed by the body. These sugars are Sucrose (table sugar), made of glucose plus fructose. Lactose (milk sugar) which is glucose plus galactose. And last, is Maltose (malt sugar) with the combination of glucose plus glucose (FDA).

             Sugar provides energy (calories) for you, one gram providing four calories.  Sugar is broken down in the body into glucose, which is a major energy source for the body. Glucose in the blood is referred to as “blood sugar,” and can be stored in the live and muscles for later energy use. Naturally occurring sugars are found in fruit, vegetables, and low-fat milk.

               The majority of sugars in typical American diet are sugars added to foods during processing, preparation, or at the table (FDA). These “added sugars” sweeten the flavor of foods and beverages and improve their palatability. They are added to foods for preservation and to provide functional attributes, such as viscosity, texture, body, and browning capacity (FDA). Whereas, naturally occurring sugars has nutrients and dietary fiber, added sugars contain virtually none (FDA). Added sugars are basically empty calories that are easy to consume. Examples of add sugar include high fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, and crystal dextrose (FDA).

         Research is starting to show the damage added sugar is linked to. Most of the this is due to the fact that people in general, over consume too much added sugar. The Food and Drug Administration says, “Diets lower in added sugar and higher in nutrient-dense foods and beverages can reduce the risk of cardiovascular disease” (FDA). Sugar has also been associated with increased obesity (FDA).  They encourage individuals to look for added sugars on the ingredients list on package foods.

Sugar is in almost everything produced now. But we have yet to come to a final conclusion on sugar. In part,that is because sugar has only been widely available to the public for the last 100 years (Sugar). Overall, the FDA recommends to stay away from the empty calories (added sugar), and instead eat naturally occurring sugar (FDA ).

Work Cited

“Sugars,” https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/sugars.html Accessed on 2/12/2018

“What is Sugar?” https://www.sugar.org/sugar/what-is-sugar/. Accessed on 2/12/2018