\u201cA little bit of sugar is like sunshine,\u201d says Carolyn O\u2019Neil, a registered dietitian- nutritionist. We all need it, but not too much.<\/p>\n
Naturally occurring sugars in fruits, vegetables, dairy products and grains provide essential energy for the body. The \ufeffsugars are accompanied by antioxidants, fiber, protein and other nutrients. But added sugars in processed food and drinks \u2014 like cookies, cakes, sodas and sauces \u2014 are linked to a variety of health and dental problems in people over age 50.<\/p>\n
Too much can increase the risk<\/a> of dementia, heart disease, stroke, type 2 diabetes and more. Studies also show that increased consumption of added sugar is associated with an increased risk of certain cancers<\/a>.<\/p>\n The World Health Organization recommends that adults reduce their added sugar intake to less than 10 percent of their daily calorie consumption. That means consuming fewer than 200 calories, or 50 grams, of added sugar in the average 2,000-calorie diet. The average American has about 270 calories, or 67.5 grams\u2019 worth of sugar (about 17 teaspoons), every day.<\/p>\n Sugar in the body<\/b><\/p>\n \u201cFocus less on which sugar is the best but on choosing the smallest amount needed,\u201d says Lena Beal, a cardiovascular dietitian at Piedmont Atlanta Hospital. That helps to maintain energy levels, reduce the risk of chronic diseases and protect dental health.<\/p>\n Sugars are made from different ratios of molecules called simple sugars, like fructose and glucose. For example, table sugar is composed of a 50:50 ratio of glucose and fructose to create sucrose. High-fructose corn syrup, despite its name, doesn\u2019t have significantly more fructose in its composition \u2014 the two common recipes are 42 percent fructose and 53 percent glucose, or 55 percent fructose and 42 percent glucose.<\/p>\n Despite the similar chemical nature of the sugars themselves, the body still knows the difference: Foods with processed sugars, like cookies or birthday cake, will spike your blood sugar faster<\/a> than foods with natural sugars, like berries or yogurt, because of the latter\u2019s additional antioxidants, nutrients, fiber and protein.<\/p>\n So what is the healthiest sugar? The answer is the kind in fruits, vegetables, grains like quinoa, oats and brown rice, and dairy products, including milk and yogurt. After that, the answer is \u2026 still complicated.<\/p>\n 1. High-fructose corn syrup<\/b><\/p>\n High-fructose corn syrup has made headlines recently. Coca-Cola recently announced plans to switch its recipe from high-fructose corn syrup to cane sugar. Some other companies may be following suit. But the science is unclear about whether such substitutions will make a difference in older Americans\u2019 health or waistlines. \u201cThe data don\u2019t really suggest that either one of those is good or better than the other, or healthier,\u201d says Jennifer Temple, director of the Nutrition and Health Research Laboratory at the University of Buffalo.<\/p>\n