Nearly everyone enjoys the taste of sugar, from the sweet memory of birthday cake to the soothing comfort of hot cocoa. But, recent news reports may raise questions about sugars' impact on health. Following are common myths and realities. Do you know the facts?
Myth: "Naturally occurring" sugars are better for you
Fact: Contrary to popular belief, there are no nutritional differences among sugars. Our bodies use all types of sugars in the same way. During digestion, sugars such as sucrose (table sugar) and lactose (milk sugar) and other carbohydrates such as starches break down into simple (or single) sugars. Simple sugars then travel through the blood stream to body cells where they provide energy, are stored for future use and help form proteins.
Myth: Children who eat sugars become hyperactive
Fact: Numerous well-controlled studies have searched for a link between behavior and sugars consumption in children, and the results have consistently shown that sugars intake does not negatively affect behavior in the majority of children.
Actually, these studies suggest sugars tend to calm both children and adults, but this effect could go unnoticed due to other influences. For instance, the excitement of a birthday party or Halloween could override the calming effect of sugars.
Myth: Sugars cause diabetes
Fact: Diabetes is a disorder in the way the body handles sugars. Researchers do not know why diabetes occurs, but they know sugar intake does not cause it. People with diabetes either do not make enough insulin, a hormone needed to use most sugars, or they cannot use the insulin their bodies make.
Diabetes treatment includes a balanced diet, regular exercise and medication when prescribed. According to the American Diabetes Association (ADA), most people with diabetes can enjoy sugars in limited amounts. More information on diabetes is available from the ADA at www.diabetes.org.
Myth: Sugars cause weight gain
Fact: Sugars themselves do not cause weight gain. Excess body fat results when a person eats more calories than are needed. Extra calories may come from any caloric nutrient (proteins, fats, alcohol and carbohydrates). Lack of physical activity also plays a significant role in obesity.
Myth: Sugars are responsible for cavities
Fact: Tooth decay is the result of many factors, including heredity, lack of fluoride and the make-up and flow of saliva. Sugars and other carbohydrates such as starchy foods also play a part. Bacteria on the teeth (dental plaque) feed on carbohydrates and make acids. The acids then break down tooth enamel to form a cavity. Frequent snacks of foods that contain carbohydrates, especially those that stick to the teeth, may increase chances of decay.
Myth: The amount of sugars in the diet affects its nutritional quality
Fact: Because sugars contain essentially no micronutrients, it is often assumed that the amount of sugar in the diet affects nutrient adequacy. Diet quality in both the United States and Europe was measured at various sugars intakes using data from food intake surveys. No significant variation in micronutrient intakes existed at a wide range of sugars intakes. However, like other nutrients, extremes in intake are likely to affect overall nutrient balance.
