Sugar contains calories and is found in both natural and processed foods. Natural sugar is healthier than added sugar, which can be disguised on labels. Carbohydrates are necessary for energy, but sugar provides empty calories. Obesity can result from consuming too many high-calorie foods. Artificial sweeteners can be used as an alternative to sugar. Smart food choices can help maintain a healthy weight while still indulging in occasional sweets.
Some amount of sugar is found in virtually all foods, processed and natural, and sugar contains calories. In fact, in one small teaspoon (4 grams) of sugar, there are a staggering 15 calories. On a recommended daily diet of 2,000 calories, these calories in sugar can add up quickly.
There are two types of sugars: natural sugar and added sugar. Natural sugar is found in fruits and vegetables such as: apples, bananas, and carrots. Added sugar typically comes from refined sugar, such as white, brown, and powdered sugars, or in corn syrup solids found in processed foods. Of the types of sugar, natural sugar is the healthier of the two. Sugar is often disguised in label ingredients as sucrose, dextrose, or high fructose corn syrup, as well as other names, so it’s important to read labels carefully.
Sugar is also known as a simple carbohydrate. A healthy body needs carbohydrates to provide energy for energy and to aid in brain function. This simple carbohydrate provides fuel for energy, but it’s also full of empty calories, offering no nutritional value. The body’s daily carbohydrate requirement of 130 grams can be met with starches, which are naturally occurring sugars. These starches, or complex carbohydrates, include: pasta, rice, bread, potatoes, and carrots. Obviously, it is more beneficial to eat fruit that contains fiber and other vitamins and minerals, rather than indulge in sweet treats full of empty calories, like the calories in sugar.
Obesity is often the result of a diet full of high-calorie foods. People gain weight by consuming more calories than their bodies can use. The remaining calories that are not used for cellular repair or energy are stored in the body’s fat cells for future use. This is why smart food choices will help eliminate calories in a diet and help a person maintain their ideal weight. Due to the calories in sugar, choosing an apple over a candy that is mostly sugar will provide the necessary nutrients and fewer calories.
Artificial sweeteners, including Splenda, Equal, and Sweet’N Low, mimic the sweetness of sugar without the number of calories in sugar and can be used as an alternative. These products are more difficult for the body to break down into fuel and should therefore be used sparingly.
Sugar can be a wonderful treat to sweeten everything from your morning coffee to bedtime tea, but it’s loaded with calories. A healthy body can use the calories from sugar for fuel sparingly, but will store the excess, which can quickly turn into extra weight. Wise food choices will allow for an occasional sweet indulgence without sacrificing overall body health and performance.
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