Sugar: Friend or Foe?
By Tim Butler, R.D., Chief Science Officer at FitNatic
The term “sugar” is misused and misunderstood in today’s society. Foods with sugar or sugars are often vilified and eliminated from diets. Frequently I hear of people not eating fruit because “it has too much sugar.”
The truth is, sugar in consistent, large quantities is obviously bad for your health. But, what If I told you sugar can be beneficial? Keep reading.
Much of the confusion around sugar started in 2004. There was commentary in the American Journal of Clinical Nutrition linking the rise of American obesity with the increased use of high fructose corn syrup in foods. Unfortunately, the authors were relying on out-of-date information and left areas of interest unexplored. The authors dealt with a lot of criticism, and years later insisted their article had been misinterpreted. But, at this point, it was already too late. The media had long got a hold of the anti-HFCS narrative and ran with it.
The truth is that Americans are consuming more calories, but only about 7 percent of those extra calories are coming from added sugars. Added fats make up the largest percent of caloric growth (53 percent). Besides, we know that most disease manifestations are multifactorial and cannot be attributed to one factor like sugar.
In fact, simple sugars are great for replacing energy lost after a tough workout or practice. It is well known that a quick absorbing protein like whey is ideal for post-workout recovery. The same goes for carbohydrates. Sports drinks are popular for a reason, not just because they taste good and come in crazy colors, but because they have what is needed to refuel and rehydrate. Side note: protein and/or sports drinks are not necessary for light activity. One or more hours of strenuous exercise or sport may call for supplementation, otherwise a normal dietary intake will cover your needs.
Less active individuals should be more worried about fiber consumption and less about sugar. Fiber is key. Believe it or not, all carbohydrates get broken down into their respective sugars in the body. From your bran cereal to your coveted sweet potato, they all end up as sugar.
But, the one saving grace is Fiber. Fibers work to slow down digestion and absorption of everything you eat. They help control appetite, cholesterol, blood sugars and more. Only about 5 percent of Americans get the minimum recommended amount of fiber each day (20 grams), so be sure to keep an eye on your fiber intake.
The moral of the story is to use different foods to your advantage and don’t point the finger or demonize certain foods, like sugar. Be smart. Be healthy.
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