Sugar usually refers to the simple sugars or simple carbohydrates that are one of the two major kinds of carbohydrates (simple and complex carbohydrates). The sweet taste of sugar makes us crave foods that contain it, and sugar is often added to foods and drinks for this reason. However, consuming too many simple sugars can be unhealthy.

Your body processes carbohydrates, including sugars, by breaking them down into their simplest form, simple sugar. This sugar is then absorbed into your bloodstream. As the sugar level rises in your blood, your pancreas releases a hormone called insulin, which helps move sugar from your blood into all the cells in your body for use as energy. Simple sugars are a source of quick energy. Some foods, such as candy, soda, cookies, cake, frozen desserts, and some fruit drinks, already contain simple sugar. Other foods are made with refined grains, such as white flour and white rice. Because both simple sugars and refined grains are broken down by your body easily and quickly, they cause rapid spikes in your blood sugar levels. Eating too much of these foods may increase your risk of developing diabetes and heart disease.

Consuming simple sugars in excess can also lead to weight gain and contribute to dental cavities. Many of the foods that contain simple sugars, such as candy and soda, provide concentrated calories. The calories your body doesn’t use are stored as fat, which is one reason added sugar should be limited in a healthy diet.

An easy way to immediately cut down on simple sugars in your diet is to eliminate soda and other sugar-sweetened beverages. A 12-ounce serving of sugar-sweetened soda contains the equivalent of 10 teaspoons of sugar, 150 calories, and no vitamins or fiber.

ADDITIONAL FACTS

  1. Examples of simple sugars are fructose, glucose, and lactose.
  2. The largest source of added sugar in the diets of children in the United States is soda.
  3. Consuming just one sweetened soft drink per day increases a child’s risk of obesity. Juice intake should also be limited in children under 12.
  4. Not all simple sugars or carbohydrates are bad. Some simple carbohydrates are found in nutritious foods, such as fruits, vegetables, and dairy products.