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It’s October 31st, and swarms of children decorate their neighborhoods with inventive Halloween costumes and the biggest candy bag they can find. As they approach neighbors’ doorsteps singing, “trick or treat, smell my feet, give me something good to eat,” they hope to hit the candy jackpot. The sweet-toothed foragers only return home once their bags are filled to the brim and as heavy as they are.
Then, every parent’s Halloween nightmare, the sugar rush hits. Now, as this all sounds like the usual Halloween night, the question that stands, how much sugar is too much? Is it until you’re sick to your stomach? To get the answers, Haute Beauty sat down with Haute MD expert Dr. Deborah Houk, here’s what she shared:
How much sugar is too much?
When it comes to sugar, like most things in life, it is important to do everything in moderation. According to the American Heart Association, it is recommended that men have no more than 9 teaspoons (36 grams) of sugar each day, while the recommendation for women and children is even more strict at no more than 6 teaspoons (25 grams) of sugar a day. Unfortunately, the food and drinks that surround us are often full of added sugars, which makes staying below the recommended limits difficult for everyone.
For perspective, one typical can of soda has about 10 teaspoons of sugar in it, which exceeds the recommended daily limit for everyone. Add other sugar-sweetened beverages, candy, sweet baked goods, and desserts to the mix, and you might consume enough sugar for an entire week in one day. So, it’s very important to be mindful of your sugar intake and keep yourself informed by reading the labels on your food.
What is the healthiest alternative to sugar?
Natural, unprocessed sugar found in fruit is the healthiest alternative to processed, added sugar (which is found in essentially all of the most popular foods and beverages). So, when you’re thirsty, rather than reaching for a can of soda or your favorite sports drink, reach for water with added fruit slices to give you true refreshment and hydration, without all the added sugar. In the morning, for breakfast, rather than eating ultra-processed, high-sugar content breakfast cereals, have a healthier breakfast of plain oatmeal with cut-up fruit on top for sweetness. The opportunities are endless, and your body will thank you when you remember to grab some fruit when you’re craving sweets.
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What are the types of sugar?
There are many types of sugar and many ways to think about them. For instance, sugars are considered carbohydrates, otherwise known as carbs, which many of us try to avoid. Sugars/Carbs can be considered simple or complex, with the differentiating factor being how quickly your body can metabolize them. The most common simple sugars are Glucose, Fructose (fruit sugar), Sucrose (table sugar), and Lactose (dairy sugar). Sugars also can be divided into those that come from natural sources like the natural sugars found in whole fruit, or they can be added forms of sugar like table sugar or the sugar found in candies and soda.
The added forms of sugar are the worst types of sugar as they add calories to the food we eat, without any nutritional benefit, but often with detriment to our overall health through their awful effects on blood glucose levels, inflammation, and increasing the risk of developing diabetes and cardiovascular disease. Added sugars are listed on nutrition labels under many different names, which makes them difficult to spot and, therefore, more difficult to avoid. High fructose corn syrup is a common added sugar that I recommend my patients avoid.
Is sugar in fruit bad?
Sugar in fruit is not bad; it’s actually the healthiest form of sugar there is. The natural sugar found in whole fruit is what I recommend my patients prioritize in their diets over processed fruits like fruit cups, apple sauce, and fruit juices. The big reason is that processed fruit is full of added sugars and oftentimes empty with regard to the fruit. For instance, an 8 oz glass of fruit punch can have up to 13 grams of added sugar in it, but no actual fruit, instead having only “fruit flavors." Whole fruit is recommended as they have many nutritional benefits like being a great source of fiber, vitamins, and antioxidants. For patients with diabetes, however, it can be tricky when it comes to consuming whole fruits, and we recommend not going overboard.
If it is sugar-free, can you eat as much as you want?
It is common to see ads for foods that have artificial sweeteners in them labeled as sugar-free. Sugar-free means that instead of the usual added sugar, the food uses artificial sweeteners to add the taste of sweetness without the accompanying calories. Just because something is considered sugar-free doesn’t mean you can eat as much as you want, however. While non-nutritive or artificial sweeteners can help people lower the overall number of calories they consume, they may suffer from unintended side effects of these chemicals like addiction or increased risk of developing diabetes.
