As we begin the new year, many of us make that solemn vow to ourselves that we’re going to be better. For some, it’s 
quitting smoking, getting organized, or maybe saving more money. However, the most common resolution year in and year out is trying to lose weight. So, we join gyms, buy new workout clothes, and start looking for low fat options. But as we scour the shelves for low-fat or fat-free foods, we may miss the hidden trap therein, added sugar.
Let me clarify by stating that this article is about added sugar, the sugar and syrups added during preparation or processing, not the sugars naturally occurring in fruits and vegetables. According to a recent study from the University of North Carolina, 68% of processed foods from grocery stores have some form of added sugar. And while high fructose corn syrup catches all of the (mostly negative) publicity, added sugar comes under many names including agave, cane sugar, dextrose, fructose, maltose, and so on. There are also fruit juices which contain “juice concentrate.” Yep, that’s still added sugar.
So what’s the difference between orange juice and eating an orange? Well, a good bit, as it turns out. The issue with adding sugar in the form of concentrate is that all of the natural vitamins, minerals, and fiber aren’t included, leaving only the sugar. For example, an average size orange may contain 9-12 grams of sugar. A 12 oz. glass of orange juice contains 33 grams. That’s nearly as much as a can of soda! That lost fiber is good for your digestive tract and helps you feel full longer, which is why a bowl of oatmeal will make you feel satisfied longer than a doughnut with the same amount of calories.
So how much sugar is too much? Per recommendations from the American Heart Association as well as the World Health Organization, men need no more than 9 teaspoons or about 36 grams of sugar per day. Women only need 6 teaspoons or about 24 grams. For example, Greek yogurt has 4-10 grams depending on the brand, a banana contains about 7 grams of sugar and 2 tablespoons of peanut butter only has about 3 grams. A can of Coca Cola, on the other hand, contains 39 grams of sugar.
So what’s the problem? You need sugar for energy, right? And sugar is something only diabetics need to worry about. So, if I don’t have diabetes I don’t need to worry about it. Well, that’s not entirely accurate. We do use sugar as a source of energy that we usually acquire in the form of carbohydrates. But these can be either simple or complex. Simple sugars, such as those added to processed foods, are rapidly absorbed and broken down, which is why you get a burst of energy after a dessert but then crash when the sugar is gone. Complex carbohydrates, such as those found in whole grains, legumes, and vegetables are broken down more slowly offering a longer energy source. And yes, your doctor may talk to diabetic patients about their blood sugar, but increased sugar intake and glucose levels have also been connected with the development of heart disease and obesity. Recent research also shows a link between increased glucose levels with increased risk of cancer and dementia.
So, if you are looking to become healthier in the new year, talk to your doctor about what changes you can make. When you’re doing your grocery shopping, be wary of processed foods, especially those claiming to be low-fat or fat-free, as sugar may have been added to preserve taste. Instead, try to focus on whole fruits, vegetables, and nuts, not only for preparing meals, but also for having snacks throughout the day. And keep in mind, it’s not about starting a diet. Diets are often hard to maintain because, while they may be healthy, they can be interpreted as temporary, and temporary solutions often lead to temporary results. Becoming a healthier person is about changing the way you take care of yourself on a long term basis. As the good habits you develop become habitual, those positive results you’re working towards will stay with you.
