Sweet Talkin'

Did you know that Americans consume an average of 22 teaspoons, or 355 calories worth of sugar a day?
According to the American Heart Association ....

• Women should limit their sugar intake to 6 teaspoons, or 100 calories worth a day
• Men should limit their sugar intake to 9 teaspoons, or 150 calories worth a day

What is the difference between naturally occurring sugar and refined sugar?
Naturally occurring sugars are found in certain whole foods and beverages -

1. Fructose found in FRUIT
2. Lactose found in MILK and MILK PRODUCTS
3. Fructose plus glucose in HONEY
4. Sucrose in REAL MAPLE SYRUP

Foods that contain natural sugars provide nutrients and health benefits! For example, fruit contains fiber, vitamins, and minerals. Milk provides vitamin D, calcium, and protein.
Most of your daily sugar intake SHOULD come from naturally occurring sugars.

Refined sugars are extracted from plant foods to create sugars that can be added to foods -

1. White table sugar
2. molasses
3. brown sugar
4. high fructose corn syrup
5. Agave (requires more processing than honey and less than high fructose corn syrup)

Refined sugars are added to foods that provide calories but few nutrients; they are often found in foods and beverages such as soda, candy bars, and cookies. It is important to limit your intake of added and refined sugars.

The bottom line:

• Diets high in sugar can lead to obesity, high blood pressure, heart disease, and diabetes
• Sugars are all digested the same way in the body; they are broken down into glucose and provide energy. If your body makes more glucose than it needs for immediate energy or storage, it will be stored in your fat cells and turn into body fat  
• All sugars provide 4 calories per gram
• Research has failed to prove that high fructose corn syrup is worse for you than regular cane sugar (that doesn't mean it should be consumed in large quantities!)