Macronutrients
Sugar
A simple carbohydrate that provides quick energy but needs to be consumed mindfully as part of a balanced diet
Quick Facts
Daily Needs
Less than 10% of daily calories from added sugars (WHO recommendation), ideally less than 5% for additional health benefits
Importance
Sugars provide quick energy, enhance flavor, and can be part of food preservation, but they are not essential nutrients and overconsumption has health implications.
Key Functions
- •Quick energy source
- •Flavor enhancement
- •Food preservation
- •Texture improvement in foods
- •Fermentation substrate
- •Caramelization and browning reactions in cooking
- •Osmotic pressure in jams and preserves
- •Fuel for brain function (as glucose)
- •Glycogen formation for energy storage
- •Reward pathway activation
Deficiency Signs
- •None - sugar is not an essential nutrient
- •The body can produce glucose from other nutrients when needed
Excess Signs
- •Weight gain and obesity
- •Dental cavities and gum disease
- •Increased triglycerides and unhealthy cholesterol profiles
- •Non-alcoholic fatty liver disease
- •Insulin resistance
- •Increased risk of type 2 diabetes
- •Potential contribution to heart disease
- •Possible contribution to inflammation
- •Energy crashes and fluctuations
- •Potential negative impacts on mood and mental health
- •Potential disruption of gut microbiome
- •Displacement of nutrient-dense foods
Best Food Sources
- •Natural sources: fruits, vegetables, milk, plain yogurt
- •Honey
- •Maple syrup
- •Molasses
- •Dates and other dried fruits
- •Coconut sugar
- •Dark chocolate (higher cocoa content means less sugar)
- •100% fruit juice (in moderation)
Absorption Facts
- •Simple sugars (monosaccharides) require minimal digestion
- •Glucose is directly absorbed and enters bloodstream quickly
- •Fructose is metabolized primarily in the liver
- •Sucrose (table sugar) is broken down to glucose and fructose before absorption
- •Fiber slows sugar absorption from whole foods
- •Protein and fat consumed with sugar slow absorption
- •Liquid sugar (in beverages) is absorbed very rapidly
- •Different types of sugar have different absorption and metabolic pathways
- •Glycemic index varies among different sweeteners
- •Exercise after consumption redirects sugar to muscles rather than fat storage
Special Considerations
- •Natural sugars in whole foods come with fiber, vitamins, minerals, and phytonutrients
- •Added sugars provide calories with minimal nutritional benefit
- •Sugar metabolism varies based on individual factors and health status
- •Athletes may strategically use sugar for performance and recovery
- •Hidden sugars in processed foods can add up quickly
- •Sugar alcohols (xylitol, erythritol) have different metabolic effects and caloric values
- •Non-nutritive sweeteners have zero or minimal calories but may have other effects
- •Reading labels is essential - sugars have many different names
- •Sugar can be addictive-like for some individuals
- •Children often consume more added sugar than recommended
About Sugar
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