Since 1990, the rate of obesity among adults nationwide has increased over 150 percent. In California, 24 percent of adults are obese, according to United Health Foundation’s America’s Health Rankings 2016 report.
In recent years, there have been questions about carbohydrates and sugar as contributing factors to obesity. Low-carbohydrate diets have been touted as the key to weight loss, and some people are even cutting fruit from their diets to reduce their sugar intake. Recent research in the Annals of Internal Medicine indicates we may not need to limit our sugar intake at all. With so much seemingly conflicting information, it is not surprising that rates of obesity and related chronic diseases are rising.
It’s important to remember not all sugar is damaging to our health. Sugar (also called simple carbohydrate) can be categorized into two groups: naturally occurring sugar and added sugar. All carbohydrates we eat are metabolized into glucose, a simple carbohydrate that fuels every cell in our bodies.
Carbohydrates and naturally occurring sugar are found in a variety of foods like dairy products, fruits, vegetables and whole grains. These foods are also packed full of vitamins, minerals, fiber and antioxidants that are good for us and help protect against disease.
Most of the added sugar in our diet is usually easy to identify. These include table sugar, honey, syrups, fruit juice and fruit-juice concentrates that are added to certain foods, such as cakes, cookies, ice cream, candy and – surprisingly – store-bought spaghetti sauce, granola bars and breakfast cereals, and drinks, including sodas, juices, energy drinks, sports drinks and lattes. A high intake of added sugar leads to weight gain, obesity and tooth decay.
So how much sugar is acceptable? There are no current recommendations for limiting natural sugar found in fruits, vegetables and dairy products. However, the World Health Organization and Dietary Guidelines for Americans recommend adults and children reduce their consumption of added sugar to less than 10 percent of their total daily calorie intake.
For someone who consumes 2,000 calories a day, this translates to 200 calories – or about 12 teaspoons of sugar – each day.
The American Heart Association recommends an even smaller amount: around nine teaspoons per day for men and six for women. The Food and Drug Administration has recommended easier ways to track how much added sugar we eat each day. Beginning this year, added sugar will appear on packaged foods’ nutrition labels.
Low-carbohydrate diets, which limit intake of both natural and added sugar, can help people lose pounds quickly, but often these diets are difficult to maintain, resulting in regaining lost weight over time. Although weight is an important health indicator and can be a risk factor for disease, it is not the only determinant of health.
Optimal health is usually not achieved simply by reaching a number on the scale but by may be fueling your body with the right combination of nutrients, many of which are found in foods containing carbohydrates and natural sugars.
Severely restricting all carbohydrate-containing foods may not be the best way to achieve health. An alternative to low-carbohydrate diets is the Mediterranean diet that centers on fruits, vegetables and whole grains – and even eating fresh fruit for dessert. A Mediterranean-style diet also encourages reading labels in order to make healthier choices.
As may be the case with the Annals of Internal Medicine article, sometimes it seems as if the scientific community adds to the confusion around health and wellness. When you come across an article presenting new research, remember it is adding to the existing body of knowledge, not replacing it.
Current health recommendations are built around years of research and evidence.
Ultimately, there is no one-size-fits-all solution to the nation’s health woes, but limiting added sugar may help. The way to help optimize health is to eat sensibly from all food groups to ensure adequate intake of a variety of nutrients. Not all carbohydrates are the same.
We should consume more fruits and vegetables, and fewer sugar-sweetened beverages and desserts, and get plenty of exercise. Your health care provider or registered dietitian can help you achieve your diet and wellness goals and provide personalized recommendations that fit your lifestyle.
– Dr. Jeff Mason is the Senior Medical Director of UnitedHealthcare of California located in Cypress.
This article appeared in the April 19, 2017 print edition of the News Enterprise.