Humans consume too much sugar. Our bodies must consume sugar; the question is how much and in what form. Companies are trying to develop healthier sugars to combat our “sugar addiction.” However, it is not clear if they can do so in a healthy way.
A primer on sugar and fad diets
Monosaccharides, a.k.a. “simple sugars,” are quite common. Galactose, glucose, and fructose fall in this category.
- Compound sugars include sucrose (table sugar), maltose, and lactose, which are sweet but not actually sugar.
Can sugar be good for you?
The question isn’t whether sugar is good but how much and in what form it should be consumed.
- High glycemic foods are known to give you a “sugar crash,” which is a spike in blood sugar followed by a rapid fall in levels.
- For endurance athletes, sugar is a necessary fuel for training.
What is the daily recommended sugar intake?
The federal dietary guidelines state that Americans older than 2 years should cap their added sugar intake to no more than 10 percent of total calories.
Health risks of sugar
The WHO recommends a maximum of five to ten teaspoons (roughly 50 grams) of added sugar per day
- Americans average 17 teaspoons (71 grams) per day – a whopping 57 pounds of sugar every year
- Excessive sugar leads to many potential health problems including high blood pressure, diabetes, fatty liver disease, and even dementia
- Overconsumption of sugar has been linked to chronic low-grade inflammation and tooth decay
Israeli company DouxMatok is trying to create the healthiest sweetener on the market
Our sweet receptors only recognize 20% of the sugar we consume
- Incredo® Sugar is a sugar reduction created from cane or beet sugar
- The race is still on
- Companies realize their bottom line depends on offering healthier sugar without sacrificing taste and affordability
- While stevia and aspartame are widely used, some consumers recognize metallic taste and opt for what they know best
Common Sugar Substitutes
High-intensity sweeteners: These compounds are sweeter than table sugar, meaning you need less of them to achieve the same level of sweetness
- FDA-approved sweeteners include Aspartame, Sucralose, Neotame, Acesulfame Potassium, Saccharin, Advantame, Stevia, Sugar alcohols, honey, and agave nectar
- Common sugar alcohols include sorbitol, x93, lactitol, and lactitol
