HEALTH PROFESSIONALS

Number 11, 2007

For Up-to-Date Information on Sugars in Healthy Eating

Sugars and Health

Sugar has had an important impact on Western history, more so than any other food. In ancient history, sugar was used as a medicine, but gradually made its way into European cooking in medieval times. At that time, it was a highly valued commodity, only accessible to nobility. As it became more abundant and less expensive, sugar was available to all citizens. With its transition from a luxury substance for the wealthy to a basic ingredient consumed by the entire population, came a shift in the perception of sugar, particularly related to health. Since that time, the subject of sugar and health has been confused with myths and misinformation not supported by science.

Sugar is a natural product.

The sugar in your sugar bowl is the same substance (sucrose) found naturally in sugar cane, sugar beets, apples, oranges, carrots, and every other fruit and vegetable we eat. It doesn’t matter what foods provide the sugars in our diet because once digested, all sugars are put to the same good uses. Although fruit and vegetable sources of sucrose also contain fibre and a variety of vitamins and minerals, most foods that have sugar added are part of the four food groups and provide both good nutrition and good taste.

Sugars play an important role in a healthy body.

Sugars, like other carbohydrates, are a source of calories in the diet (four calories per gram); however, sugars do not uniquely contribute to excess calories or weight gain. Studies have consistently shown that people who eat more sugars are less likely to be overweight or obese than those who eat less sugars. This association may be due to the fact that generally, diets higher in carbohydrates and sugars tend to be lower in fat; and fats are higher in calories (nine calories per gram). Keep in mind that weight gain is very complex and that decreasing or avoiding specific foods or nutrients in isolation will not prevent weight gain, or lead to weight loss. To maintain body weight, it is better to match the amount of energy consumed from food with the amount of energy expended (which can be increased though physical activity), rather than eliminate specific foods.

Sugars are a good source of fuel for physical activity.

A nutritious, well-balanced diet is important for good health and energy. When it comes to the best choice for fuelling physical activity, carbohydrates play the starring role. When carbohydrates are eaten as starches (in cereal, bread, pasta, etc.) or sugars (in fruit, milk, table sugar, honey, etc.) your body eventually breaks them down into glucose. Glucose can then be used to provide immediate energy to the body’s cells, particularly in the brain and muscles, or it can be stored for future use. This storage form of glucose, found in the liver and muscles, is called glycogen. Glycogen can be broken down into glucose when the body needs energy and when blood glucose levels are low. For most of us, glycogen stores are enough to keep us going during exercise; but if your activities last longer than an hour, your glycogen stores will be low and you may need to turn to carbohydrate-rich foods or beverages that will continue to fuel your body.

Sugars do not cause diabetes.

Diabetes is a complex disease related to a number of genetic and lifestyle factors. Scientists believe that lifestyle changes including weight control, healthy eating, and physical activity can help prevent or delay the onset of type 2 diabetes, the most common form of diabetes. Blood sugar (glucose) control is an essential part of diabetes management; however, the intake of sugar and other carbohydrates does not cause diabetes.

Current research shows that it is the amount of all carbohydrates (starches and sugars) eaten and the rate of their digestion that are the most important factors in blood glucose control. According to the Canadian Diabetes Association, sugars can be included in a healthy diet as a part of a carefully designed meal plan. All carbohydrates, including sugars, should be spread evenly over the day, as part of slowly digested meals. If you are concerned about calories, it is important to check the Nutritional Facts table on the food label. Remember, fat provides nine calories per gram, more than twice the amount provided by carbohydrate (including all sugars) and protein.

Sugars are not addictive.

The term “addiction” refers to behaviours associated with psychological or physical dependence and is typically applied to substances like alcohol or drugs. Psychological dependence takes place when a substance is required to feel comfortable or to cope with daily life. It has been suggested that certain foods, and in particular sugars, meet these criteria for addiction. Based on this definition, however, all foods could be considered “addictive”.

The second kind of addiction is a physical dependence, which involves tolerance to a substance and negative physical withdrawal symptoms when substance use stops. Unlike drugs and alcohol, foods, such as sugars, do not produce the effects of tolerance and withdrawal that are typical of addictive substances. Our preference for sweet tastes is with us from birth, but this preference should not be confused with addiction.

Sugars do not cause hyperactivity.

Scientific research has shown that sugar intake is not linked to hyperactivity in children or those with attention-deficit/hyperactivity disorder (ADHD). Researchers have suggested that occasional bouts of excess energy among healthy children may be linked to the excitement associated with special activities like parties, holiday celebrations and recess, but not to the sweets or other foods served at these events.

For healthy teeth, brush and floss.

Sugars and starches in foods including bread, fruit, vegetables, milk, and breakfast cereals can promote tooth decay (dental caries). However, it is not the total amount of sugars and starches ingested that contributes to the formation of dental caries, but the frequency of carbohydrate consumption, how long the food is in the mouth, and whether it sticks to the teeth. The longer teeth are in contact with carbohydrates in these foods, the greater the risk of tooth decay. The good news is that the incidence of dental caries has been dramatically reduced over the last 20 years by the use of fluoridated water. In addition, brushing your teeth with fluoridated toothpaste after meals and using dental floss at least once a day helps to prevent dental caries.

Sugars do not replace important vitamins and minerals.

Vitamins and minerals are essential to good health as they play an important role in many processes in the body including bone health, eye sight, and the maintenance of healthy skin. There is some concern that sugar provides “empty calories”; meaning that it contains calories, but does not contribute other nutrients, such as vitamins and minerals. However, most sugar is consumed as part of the four food groups outlined in Canada’s Food Guide. This includes foods that are important sources of vitamins and minerals, such as fruits and vegetables. It is important to keep in mind that sugar is seldom eaten in isolation, but as an ingredient in foods that may be high in vitamins and minerals, such as a bran muffin.

This fact sheet, developed with the collaboration of Registered Dietitians, is published by the Canadian Sugar Institute. If you have any questions about sugars and their relation to nutrition and health, feel free to contact, either by email, fax or by mail:

Canadian Sugar Institute
c/o Nutrition Information Service
10 Bay Street, Suite 620
Toronto, Ontario M5J 2R8
Fax: (416) 368-6426

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