Diet
Sugar 101: How Much is Too Much?
By
May 14, 2010 - 2:01:30 PM

(HealthNewsDigest.com) - Coca-Cola, Pepsi, Gatorade, and other drinks now come in versions made with “real” sugar as opposed to the often vilified high-fructose corn syrup. A whole swath of sugar alternatives are now available to consumers including the new BioVittoria, an extract of the monk fruit, which is grown in Southern China. But a new special report from Consumer Reports on Health questions whether turning to alternatives is the solution to America’s growing obesity epidemic. Consumer Reports on Health looks at sugar consumption from several angles, noting that beyond obesity, there are only a few health problems linked to sugar.

Some research suggests that high sugar consumption may be linked to an increased risk of high blood pressure and triglyceride levels. Another study found that drinking two or more sugar-laden soft drinks a week almost doubled the risk of pancreatic cancer. Meanwhile, other problems long associated with sugar have been largely overblown, research suggests. For example, type 2 diabetes isn’t caused by consuming lots of sugar—though excess calories from any source does increase the risk by causing weight gain. And people with diabetes don’t need to focus on cutting back on sugar as much as controlling the intake of all carbohydrates and calories. Finally, while many parents still think that sugar causes hyperactivity in children, a number of studies going back at least 15 years have found that isn’t the case.

The report, available on request, provides several tips for cutting back on added sugar:

· Start with soda, since it’s the leading source of added sugar. Watch out for other beverages like ready-to-drink teas, sweetened alcoholic or caffeinated drinks, and juice drinks.
· When you need to satisfy a sweet tooth, opt for fresh fruit. For snacks, instead of a candy bar, try dry-roasted nuts, air-popped popcorn, and baked tortilla chips.
· Cook with spices such as cardamom, cinnamon, coriander, ginger, mace, and nutmeg, which can add flavor or sweetness without the calories.
· Try to gradually wean yourself off the sugar you add to cereal, coffee, tea, and other foods.
· Read food labels! Sugar often shows up in unexpected places and often with unfamiliar names like dextrose, lactose, tapioca syrup, evaporated cane juice, and brown rice syrup.

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