According to a recent survey by the U.S. Department of Agriculture, Americans eat an average of 20.5 teaspoons of added sugar every day. And that doesn t include the natural sugars found in milk, fruits, vegetables and grains. Sugar is a good source of energy, but processed sugars like those added to candy, baked goods and soft drinks provide no real nutrients, says Shannon Jedlicka, Fairview nutritionist. You should get most of your sugar from natural foods like fruits and vegetables, which also contain a healthy dose of vitamins, minerals and fiber. Although health experts squabble over the nutritional value of sugar, most will agree that it can be part of a healthy diet when consumed in moderation.
Sugars are carbohydrates, the greatest form of fuel for the body.
Complex carbohydrates, like breads, pasta, potatoes and certain vegetables, are also converted to sugar when they are digested. Sugar has four calories per gram, no more than other carbohydrate-rich food like pasta and bread, explains Jedlicka. But sugar is often found in tempting high-fat sweets like ice cream or chocolate, which are easier to overindulge in and can lead to weight gain. The U.S. Department of Agriculture recommends only 12 teaspoons of sugar daily if you eat 2,000 calories a day about the equivalent of one can of pop. Read food labels closely.