SUGAR HABIT

By Naomi Martinez

Health Educator

Sugar is something each of us is born with an instinctive taste for - in fact, newborns are born with a natural affinity for sugars, usually found in mothers’ breast milk. But what has this innate fondness turned into for most of us? A three p.m. craving for cookies, candy, soda, and other sweets. This kind of sugar, or “added sugar”, is a whole new sweet passion that most of us don’t think twice about. Much of my experience with sugar is similar to yours, but was forever changed when I spent a year living in Central America right next to a sugar plantation. Besides the social issues created by these tall fields of sugar cane, I saw the direct health effects it had on a sugar-dependent community. Today, however, we’ll focus on the individual and how sugar can be an obvious, silent, or not-so-secret love affair that we each experience. Sugar History Sugar, like the white or brown crystals seen next to your bowl of oatmeal at a restaurant or by the coffee station at work, has been around for centuries. It became a commonly used item in the 16th century when the processing of sugar cane or sugar

beets was found to produce a sweet syrup which could then be crystalized. This sweet treat quickly caught on in European countries as an essential ingredient for a good cup of tea. Later on, consumption and the cost of taxes on sugar spurred events like the Boston Tea Party of 1773, which led to the American Revolution. Sugar also played a role in shaping the North American slave trade, with thousands of individuals forced to cut sugar cane in plantations across the continent. Today, sugar is a subsidized product in the United States and an industry that grossed over $97.2 billion in 2017. Something that has been around for so long must be a good thing - or is it? What is “Added Sugar”? Sugar, in scientific terms, could refer to any simple carbohydrate. A carbohydrate is a quick and easy source of energy for your body. These kinds of sugars are found naturally in almost everything you consume: fruits, vegetables, dairy products, and grains, which are all important to your health. You’ve probably tasted this kind of natural sugar when you’ve enjoyed fresh strawberries or a plump peach. “Added sugar” is what we’re referring to when we discuss the sugar processed from sugar cane, sugar beets, corn, and other sources which are added to foods for flavor, texture, or preservation. Added sugars can go by many names: sugar, brown sugar, honey, high fructose corn syrup, sucrose, dextrose, maltose, lactose, and others. Foods like cereals, ketchup, breads, salad dressings, and pasta sauces may contain natural sugars from some of their ingredients, but odds are they likely have sugar that has been added as well. The truth is, we are each consuming more added sugars than we might imagine - approximately 165 pounds of sugar per person per year in America. Much of the added sugar we consume in Utah is found in soda and candy, with our candy purchase rate being almost double the U.S. average in 2015.

Health Effects Chichigalpa, the Central American town I mentioned earlier, is home to people who were remarkably kind and welcoming, but I was saddened by their health conditions related to high added sugar intake. In addition to dealing with several third-world crises, their rates of obesity, diabetes, and kidney failure were astronomical. Individuals with missing teeth, open wounds, and amputated limbs were not the exception in this population- they were the rule. These diseases and conditions have been scientifically linked to an increased added sugar intake; in fact, those who exceed the daily recommended amount often find themselves at an increased risk of oral disease, cardiovascular disease, obesity, and type 2 diabetes. So, how can we actively work to prevent these same health outcomes in our lives?

Reducing Added Sugar Intake Diet and exercise seem to be the answer to many of our health questions, and there is no exception here; however, we can more specifically reduce added sugars in our diet in order to decrease our risk of many chronic diseases. The American Heart Association recommends that women consume no more than 6 teaspoons (24 grams) a day of added sugar, while men should consume no more than 9 teaspoons (36 grams). Nutrition labels reveal just how “sugared-up” packaged and processed foods can be. Under the “Total Carbohydrate” section, there is a sub-section labeled “Total Sugars”. “Added Sugars” are often listed there in grams, allowing you to see how much a serving takes up of your daily added sugar allowance. The good news is that we don’t have to be subject to these imposed sugar amounts from pre-packaged foods. We can compare labels at the supermarket to ensure we’re getting the least added sugars necessary to still enjoy our food. We can choose to have plain water and milk, rather than flavored milks, sugared fruit juices, or full-sugar soda. Making our food from scratch can greatly reduce added sugars; try making your own granola, pasta sauce, or condiments to stay in control of the ingredients used and in what amounts. More great tips on reducing your overall sugar intake can be found at eatright.org. You can consult your doctor or a registered dietician on specific ways to improve your diet. Overall, we can make positive changes to help reduce our overall daily added sugar intake and save the super sweet stuff for special occasions.