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Sugars — natural or added, should not be feared, nor do they need to be avoided for a diet to be considered healthy. Many foods and beverages that are recommended in healthy eating patterns will contain natural sugars. Healthy eating patterns can also include small amounts of added sugars. Keeping added sugar intake low makes it easier to get all the nutrients we need while not overdoing it on calories. However, eliminating or avoiding foods because they contain natural or added sugars does not automatically make a diet healthier. In fact, eliminating foods that contribute to good health like fruits, vegetables and dairy products will make getting enough key nutrients like calcium, fiber and potassium more difficult than it needs to be.
👉There are two types of sugars that we consume — added sugars and natural sugars. The types of sugars that are found in whole foods and beverages such as fruit and plain milk, are considered natural sugars. Common natural sugars include fructose, glucose, lactose and sucrose. When sugars are used in making packaged foods and beverages, they are considered added sugars. Two examples of added sugars are high fructose corn syrup and sucrose when it is added in the form of refined sugar.
👉The way our bodies use natural sugars is not different from how we use added sugar however, the types and amounts of nutrients in the foods that contain these sugars often differ.
👉Fruits, vegetables and milk naturally contain sugar. These foods are sources of important nutrients like calcium, dietary fiber and potassium.
👉Lactose is the type of sugar found naturally in milk. Milk is used to make dairy products which can be important sources of protein and calcium. Most people eat enough protein, but the same cannot be said of calcium. Calcium is a vital mineral that supports bone health yet nearly 30% of adult men and 60% of adult women do not get the recommended amount of calcium each day. Some dairy products such as yogurt and kefir are also fermented sources of gut-healthy probiotics.
So consumption of healthy sugar choices is the key here.
Avoiding processed sugar and choosing natural sugars from fruits and other sources is healthy.
