What is sugar?

Sugar belongs to the carbohydrate family of nutrients. Carbohydrates are the body's main source of energy. Specifically sugar is a sweet, soluble, crystalline, simple carbohydrate. It comes in many forms, including

• Disaccharides, which include sucrose (table sugar), lactose (milk sugar), and maltose (malt sugar).
• Monosaccharides, which include glucose (blood sugar, also known asdextrose), and fructose(fruit sugar).
   

The most widely used sugar in the American diet is sucrose, which is extracted from sugar cane and beets. Sucrose includes white refined table sugar, raw (unrefined) sugar, turbinado (partially refined sugar), brown sugar, and confectioners' (powdered) sugar.

Sugar is the most popular food additive. Other common sugar-containing additives include corn syrup, corn sugar, maple syrup and maple sugar, honey, invert sugar, and molasses.

With the exception of molasses, which contains small amounts of calcium, iron, potassium, and B vitamins, sugar lacks significant amounts of vitamins and minerals. Contrary to popular belief, there is no difference among the many forms of sugar as far as health is concerned. For example, honey or raw sugars have no health benefits over ordinary table sugar.

Why is sugar important to nutrition?

Aside from the fact that sugar provides quick energy and makes food taste good, it has no nutritional importance. A gram of sugar provides 4 calories, which are quickly metabolized into glucose (blood sugar), the body's main fuel. But starches (complex carbohydrates) provide the same number of calories, and, unlike sugar, they are derived from foods that provide essential vitamins and minerals. Since sugar lacks these nutrients, it is often referred to as a source of "empty" calories.

A small amount of sugar does no harm, but nutrition experts generally agree that most Americans eat too much sugar and not enough complex carbohydrates, such as bread, cereals, whole grains, fruits, vegetables, and legumes. Although sugar is no more fattening than starches, it is often teamed up with fats (which contain 9 calories per gram) to make high-calorie, low-nutrient foods such as cookies, candies, and pastries.

How much sugar do I need?

If sufficient complex carbohydrates are included in the diet, additional sugar is unnecessary. Carbohydrates should make up about 55 to 60 percent of an adult's daily caloric intake, and simple sugars should be limited to about 10 percent of calories.

What happens if I don't get enough sugar?
In the absence of carbohydrates, the body relies on fat and protein as sources of energy, putting an excessive burden on the kidneys. But no one needs to eat sugar to get carbohydrates.

What happens if I get too much sugar?
Most Americans already consume too much! Sugar accounts for about 24 percent of the calories consumed each day by the average American —14 percent from refined sugars, 4 percent from processed sugars

The average American consumes up to 128 pounds of sugar and other sweeteners every year. More than 75 percent of this sugar is hidden in processed foods. Various sugars may be found in many foods that aren't traditionally considered to be sweets, such as condiments (including ketchup), salad dressings, soups, cereals, canned vegetables, juices, bread, and crackers.

A person must read food labels carefully to track down t he sugar. Sometimes manufacturers try to hide the quantity of sugar used in a product by using different types, such as corn syrup and dextrose, and listing them separately. Remember that any ingredient ending in -ose is sugar.

An excess of sugar in the diet can contribute to tooth decay. Sweet foods adhere to and go between teeth and can be difficult to remove, even with diligent brushing. Bacteria in the mouth then use sugar to produce acids that cause cavities.

Also, people who rely on sucrose as their main source of carbohydrates are depriving themselves of nutrients in complex carbohydrates.

Should I take a sugar supplement?
No. Some people advocate eating sugar for an extra energy boost, but a balanced and varied diet should provide all the energy anyone needs.