Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Is Sugar Bad?
As seen on BCTV October 26/99
IS SUGAR BAD?
Well, on the plus side, sugar is a natural substance from the crystallization of sucrose found in sugar cane or beet juice. It adds taste to food and many functional characteristics including: texture, tenderization, preservation, the prevention of fermentation and it can even enhance the freezing point and appearance of foods. Sugar has an excellent shelf life.
Sugar comes in many different forms: sucrose, glucose, lactose, maltose, syrup, molasses, invert sugar, honey, high fructose corn syrup, fruit juice concentrate, corn syrup and brown sugar are all forms of sugar.
One teaspoon of sugar provides 16 calories. A teaspoon of honey, about 21 calories. Neither one provides required nutrients to the diet – other than calories.
Although no precise upper limit for sugar consumption has been set in Canada, the USDA says:
- If you eat about 1600 calories/day – have no more than 6 teaspoons of sugar.
- If you eat about 2200 calories/day – have no more than 12 teaspoons.
- If you eat about 2800 calories/day – have no more than 18 teaspoons.Although this sounds like a lot, it actually isn’t. Sugar should represent no more than 6-10% of the day’s calories.
Sugar adds up in food:
- 1 medium chocolate bar = 4-7 teaspoons of sugar (those mini-bars you get at Halloween, about 1-2 teaspoons/bar)
- 45 grams of licorice = 7 teaspoons
- 1 can of pop = 10 teaspoons
- 2 cookies = 3-5 teaspoons
- 175 g yogurt = 5 teaspoons
- sugary cereals = 2-5 teaspoons
Sugar is also hidden in ketchup, salad dressings, dried fruit, flavoured oatmeal and even less sweet tasting foods. Generally speaking, foods high in sugar are low in other nutrients.
In excess, sugar has been linked to a number of health problems including heart disease, depression, mood swings, blood sugar problems, diabetes, kidney disease, gallstones, ulcers and hyperactivity. Some experts will dispute these claims, others are convinced.
Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!
Article written by Patricia Chuey and reprinted with permission