"Sweet Choices: Understanding Natural and Added Sugars in Your Diet"

In the modern world, sugar is everywhere. It hides in places we least expect it, such as in our morning coffee or our evening snack. There are sugars that occur naturally and are part of healthy foods, but there are also added sugars that occur during processing and have been proven to be bad for our health. The difference between the two and how to limit their intake can be key to a balanced, healthy lifestyle.

What’s the Difference Between Natural and Added Sugars?

Natural sugars can be derived from whole foods, such as fruits, vegetables, and dairy products. These sugars are accompanied by fiber, vitamins, and minerals that slow the rate at which sugar enters the bloodstream. As such, natural sugars are less likely to cause quick rises in blood glucose, thus maintaining energy and reducing cravings. For example:

• Fructose is natural fruit sugar plus fiber, antioxidants, and vitamins.

• Lactose is sugar that is naturally found in milk, meaning it provides proteins, calcium, and other nutrients.

Added sugars, On the other hand, added sugars are introduced to foods during processing or preparation for flavor enhancement and shelf life. These sugars do not carry nutritional values with the intake of whole foods and cause a quick spike in the blood sugar levels, often culminating in energy crashes and cravings. Some of the most common sources of added sugars include:

• Soft drinks and sugar-sweetened beverages

• Packaged cookies and pastries

• Flavoured yogurts and cereals

Why Are Added Sugars a Concern?

It has a wide range of health issues that are associated with its consumption, including:

•Excessive Weight and Obesity: Consumed calories with no nutrient value promote excessive weight.

•Increased Chance of Heart Disease: The resultant outcome of excessive sugar in the blood system causes hypertension and inflammation that results in an increased chance of heart diseases.

•Type 2 Diabetes and Insulin Resistance: The resulting sugar consumed daily leads to the development of insulin resistance, which may cause type 2 diabetes.

•Dental Health Issues: Added sugars lead to cavities and tooth decay.

In simple words, sugar itself is not really "bad," but too much of it in added portions can really be menacing for health.

How Much Sugar is Too Much?

The American Heart Association recommends the following daily maximum intake of added sugars:

• Males: Less than 9 teaspoons (36 grams)

• Females: Less than 6 teaspoons, or about 25 grams

Most of us consume sugars in much larger quantities, often in sneaky packages hidden within foods we have never considered to be sweets. You can easily abide by these limits by keeping an eye out for items on your food label.

Recognizing Added Sugars in Foods

Added sugars hide under various names, so they can be tricky to detect. Here are some of the most common aliases:

• High-fructose corn syrup

• Cane sugar or cane juice

•  Maltose, dextrose, and fructose

•  Honey, agave nectar, and maple syrup

•  Molasses and brown sugar

Also scanning through the label, remember the ingredients are written in reverse order by weight, and so if sugar is contained within the first few listed, you know the food contains a tremendous amount of added sugar.

Practical Tips to Cut Back on Added Sugars

Cutting back on sugar does not necessarily mean you must abstain completely from the foods you love. Here are some practical strategies for cutting back:

1. Choose Whole Foods

Whole fruits, vegetables, and whole grains are naturally sweet and nutritious. They fill you up with less added sugar.

2. Instead, Select Unsweetened Versions

Many yogurts and plant-based milks come in both sweetened and unsweetened. You can use the unsweetened varieties and add a little fruit or honey when you want it, so you will still have some sugar.

3. Be Aware of Sauces and Dressings

Many sauces, such as ketchup and BBQ sauce, and salad dressings are loaded with sugars you never see. Try to make your own or select items that are labeled "no added sugar."

4. Add Flavor Naturally

Use spices such as cinnamon, vanilla, and nutmeg to make things sweeter without adding any sugar. For instance, cinnamon can be added to oatmeal or to yoghurt to give natural sweetness and so does not require the addition of sugar.

5. Cut Down on Sugary Beverages

One of the biggest sources of added sugars comes from drinks. Instead of sodas and sweetened juices, try water or sparkling water or unsweetened herbal teas; sometimes a slice of lemon, lime, or cucumber can be added for flavor.

6. Read Labels Wisely

Many foods that do not even taste sweet—bread, pasta sauces, and cereals, for example—are loaded with added sugars. One can learn to read labels carefully to avoid these hidden sugars.

A Healthier Relationship with Sugar

Gradually it really becomes easier and more sustainable to make such changes rather than the drastic change of going cold turkey on sugar elimination. Increase your nutrient-dense foods, and added sugars become a smaller portion of your overall consumption. Eventually, your palate changes, and you might end up not craving sweetness very often or even smaller amounts of sugar satisfy your needs.

Remember, it's not about getting it right but mindful, balanced choices that promote good health. Knowing the difference between natural and added sugars puts you halfway to reducing unwanted sugar and enjoying a healthier diet.