Sugar Intake: Dietary Guidelines

Sugar Intake: What You Should Know

Choose beverages and foods to moderate your intake of sugars

Sugars are carbohydrates and a source of energy (calories). Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that also supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, and grains.

Sugars and tooth decay

Foods containing sugars and starches can promote tooth decay. The amount of bacteria in your mouth and lack of exposure to fluorides also promote tooth decay. These bacteria use sugars and starches to produce the acid that causes tooth decay. The more often you eat foods that contain sugars and starches, and the longer these foods remain in your mouth before you brush your teeth, the greater your risk for tooth decay. Frequent eating or drinking sweet or starchy foods between meals is more likely to harm teeth than eating the same foods at meals and then brushing. Daily dental hygiene, including brushing with fluoride toothpaste and flossing, and adequate intake of fluorides will help prevent tooth decay. Follow the tips in box 19 for healthy teeth.

Box 19

FOR HEALTHY TEETH AND GUMS

Between meals, eat few foods or beverages containing sugars or starches. If you do eat them, brush your teeth afterward to reduce risk of tooth decay.

Brush at least twice a day and floss daily. Use fluoride toothpaste.

Ask your dentist or health care provider about the need for supplemental fluoride, or dental sealants, especially for children and if your drinking water is not fluoridated.

Box 20

MAJOR SOURCES* OF ADDED SUGARS IN THE UNITED STATES

Soft drinks

Cakes, cookies, pies

Fruitades and drinks such as fruit punch and lemonade

Dairy desserts such as ice cream

Candy

* All kinds, except diet or sugar-free

Added sugars

Added sugars are sugars and syrups added to foods in processing or preparation, not the naturally occurring sugars in foods like fruit or milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Foods containing added sugars provide calories, but may have few vitamins and minerals. In the United States, the number one source of added sugars is nondiet soft drinks (soda or pop). Sweets and candies, cakes and cookies, and fruit drinks and fruitades are also major sources of added sugars.

Intake of a lot of foods high in added sugars, like soft drinks, is of concern. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Use box 20 to identify the most commonly eaten foods that are high in added sugars (unless they are labeled “sugar free” or “diet”). Limit your use of these beverages and foods. Drink water to quench your thirst, and offer it to children.

Some foods with added sugars, like chocolate milk, presweetened cereals, and sweetened canned fruits, also are high in vitamins and minerals. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories.

The Nutrition Facts Label gives the content of sugars from all sources.You can use the Nutrition Facts Label to compare the amount of total sugars among similar products. To find out if sugars have been added, you also need to look at the food label ingredient list. Use box 21 to identify names of some added sugars.

Box 21

NAMES FOR ADDED SUGARS THAT APPEAR ON FOOD LABELS

A food is likely to be high in sugars if one of these names appears first or second in the ingredient list, or if several names are listed.

Brown sugar
Corn sweetener
Corn syrup
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey Invert sugar
Lactose
Malt syrup
Maltose
Molasses
Raw sugar
Sucrose
Syrup
Table sugar

Sugar substitutes

Sugar substitutes such as saccharin, aspartame, acesulfame potassium, and sucralose are extremely low in calories. Some people find them useful if they want a sweet taste without the calories. Some foods that contain sugar substitutes, however, still have calories. Unless you reduce the total calories you eat or increase your physical activity, using sugar substitutes will not cause you to lose weight.

Sugars and other health issues

Behavior. Intake of sugars does not appear to affect children’s behavior patterns or their ability to learn. Many scientific studies conclude that sugars do not cause hyperactivity in children.

Weight control. Foods that are high in sugars but low in essential nutrients primarily contribute calories to the diet. When you take in extra calories and don’t offset them by increasing your physical activity, you will gain weight. As you aim for a healthy weight and fitness, keep an eye on portion size for all foods and beverages, not only those high in sugars.

ADVICE FOR TODAY

Choose sensibly to limit your intake of beverages and foods that are high in added sugars.

Get most of your calories from grains (especially whole grains), fruits and vegetables, low-fat or non-fat dairy products, and lean meats or meat substitutes.

Take care not to let soft drinks or other sweets crowd out other foods you need to maintain health, such as low-fat milk or other good sources of calcium.

Follow the simple tips listed in box 19 to keep your teeth and gums healthy.

Drink water often.

	Choose sensibly to limit your intake of beverages and foods that are high in added sugars.
	Get most of your calories from grains (especially whole grains), fruits and vegetables, low-fat or non-fat dairy products, and lean meats or meat substitutes.
	Take care not to let soft drinks or other sweets crowd out other foods you need to maintain health, such as low-fat milk or other good sources of calcium.
	Follow the simple tips listed in box 19 to keep your teeth and gums healthy.
	Drink water often.