Fruit the sweet spot for a healthy supply of sugar

Melissa Southern-Garcia, southerndietitian@yahoo.com, Dietitian

--Dear Melissa,

Is it true that sugar is bad for my diet? Thanks,

--Sari

Dear Sari,

Sugar is a term that can mean several different things in nutrition. Although we typically think of sugar as the white powder crystals we put in coffee, sugar is actually much more.

All foods can be broken down into three components: carbohydrates, proteins and fat. Carbohydrates can include a broad variety of foods, ranging from vegetables and fruit to bread and rice. All carbohydrates are eventually broken down by our body's digestive process into sugars.

A simple single sugar such as fructose can be found in fruit, or two sugar molecules may be linked together to form table sugar or milk sugar.

So if you eat a piece of candy or a piece of fruit, your body will break it down into sugar units to be used for energy. If your body does not need that energy, it will store it for future use.

So what type of sugar should you be concerned with? Most experts agree that added sugars, such as those found in processed foods, carbonated beverages and candy are a main area of concern. "Healthy" sugars coming from fresh fruits, vegetables and dairy products as well as whole grains will provide your body with better sources of sugar.

The problem with added sugars is two-fold. Most foods that have added sugars are usually rich in flavor and may be high-fat items as well. Many "low-fat" or "fat-free" versions may actually contain extra sugar since sugar is used as a filler to replace fat not only in volume but also in taste. All of this added sugar makes for unwanted calories. Added sugars are a major source of caloric intake in many modern diets, and added calories can mean excess weight.

A second problem that occurs when consuming too much added sugar is an increased risk for deficiencies. In a typical Western diet, added sugars account for almost one-fourth of calories consumed.

The term "empty calories" refers to a food that provides calories but little else by way of nutrition. Candies, carbonated beverages and the like offer very little in the way of nutrients in comparison with fruit, vegetables and whole grains, which can be a rich source of vitamins, minerals and disease-fighting antioxidants. The issue of deficiency is significant for people of all ages, but is particularly important when dealing with children and the elderly, who have increased nutrient needs and a smaller physical capacity for ingesting food.

Sugar, even added sugars in processed foods, is not bad in itself. As with so many things, it is important to consume it in moderation and to try to make healthier choices along the way. Often, we are unaware of the large amount of sugar actually found in processed foods. One shocking example is that a regular-size can of soft drink may contain up to nine spoonfuls of sugar.

If you enjoy sweet foods, try opting for healthier options such as fresh or dried fruits. Dates are a particularly sweet fruit that often satisfies a sweet tooth. When choosing a sweet snack try opting for a yogurt with fruit to get the added benefit of calcium.

It is impossible to eliminate all sugar from your diet, and there is no reason to do so. Just remember to choose wisely and get the most nutrients for your sugar calories.