Sugar
Simple carb and energy source; includes naturally occurring sugars and added sugars
- Monosaccharides (single): Glucose, Fructose, Galactose
- Disaccharides (double): Sucrose, Lactose, Maltose
- Disaccharides or double sugars break down in digestion to single sugars
Health Benefits:
- provide energy to cells, brain
- natural sugars like fruit deliver nutrients and fiber
- natural sugars are digested more slowly
- natural sugars keep metabolism stable
Low intake of Sugar
Symptoms of low Sugar intake
- Dizziness, Lightheadedness
- Fatigue, Irritability, Anxiety
- Irregular or fast heartbeat
- Headache, Lack of energy, concentration
- Pale skin, Sweating
- Weak, Shaky, Muscle twitching
Causes of low Sugar intake
- Helps regulate blood sugar
- Helps weight management
- Improves heart health
- Improves oral health
- May lower risk of depression
- Reduce acne, improve skin health
- Reduces risk of liver disease
Excess intake of Sugar
Symptoms of excess intake of Sugar
- Blurred vision, Headaches
- Dry mouth, Increased thirst, sweating
- Fatigue, Tired, Weak
- Frequent urination
- Fruity breath odor, Hunger, Stomach pain
- Nausea, Vomiting
At risk for excess Sugar
- Cancer
- Cognitive decline
- Diabetes
- Heart disease
- Non-Alcoholic Fatty Liver Disease
- Obesity
Sugar Content in Foods
Foods High in Sugar
| Food | Serving Size | Sugar |
|---|---|---|
| Whey, sweet, dried | 1 cup | 108 g |
| Blueberries, wild, canned, heavy syrup | 1 cup | 61.5 g |
| Chocolate cake, chocolate frosting | 1 piece | 55 g |
| Pancake syrup | 1 cup | 52.7 g |
| Apricots, canned, heavy syrup | 1 cup | 51 g |
| White chocolate | 3 oz | 50 g |
| Mango | 1 fruit | 46 g |
| Granola bar, fruit filled, non fat | 1 bar | 45 g |
| Cola soft drink | 12 oz | 37 g |
| Applesauce, canned, sweetened | 1 cup | 36 g |
| Grape juice | 1 cup | 36 g |
| Frozen yogurt, not chocolate | 1 cup | 35 g |
| Fruit yogurt | 6 oz | 32 g |
| Pomegranate juice, bottled | 1 cup | 31.5 g |
| Citrus energy drink | 1 cup | 25 g |
| Granola, homemade | 1 cup | 24 g |
| Hot cocoa | 1 cup | 24 g |
| Kefir, strawberry | 1 cup | 20 g |
| Hard candy | 1 oz | 17.9 g |
| Milk chocolate coated raisins | 1 oz | 17.6 g |
| Lemonade drink powder | 1 Tbsp | 17.5 g |
| Greek yogurt, strawberry, nonfat, low-fat | 5 oz | 16.9 g |
| Cinnamon bun, frosted | 1 roll | 16.7 g |
| Grapes | 1 cup | 15 g |
| Raisin cookie, soft type | 1 oz | 13.5 g |
| Whole milk | 1 cup | 12.8 g |
| Milk and cereal bar | 1 bar | 11.5 g |
| Pretzel, chocolate coated | 1 oz | 10.9 g |
| Orange juice, light, no pulp | 1 cup | 10 g |
| Jam and preserves | 1 Tbsp | 9.7 g |
Foods Low in Sugar
| Food | Serving Size | Sugar |
|---|---|---|
| Cheddar cheese | 1 cup | 0.1 g |
| White rice | 1 cup | 0.1 g |
| Spinach, raw | 1 cup | 0.13 g |
| Salami | 1 oz | 0.3 g |
| White cornmeal, grits | 1 cup | 0.3 g |
| Baking chocolate, unsweetened | 1 oz | 0.3 g |
| Beer, light | 12 oz | 0.3 g |
| Swiss cheese | 1 slice | 0.4 g |
| Pretzel, soft | 1 large | 0.4 g |
| Dill pickels | 1 small spear | 0.4 g |
| Cultured sour cream | 1 Tbsp | 0.41 g |
| Popcorn, popped | 1 cup | 0.5 g |
| Oatmeal, cooked | 1 cup | 0.6 g |
| Potato w/skin | 1 cup | 0.61 g |
| Green olives | 5 olives | 0.7 g |
| Walnuts | 1 oz | 0.7 g |
| Almond nut butter | 1 Tbsp | 0.7 g |
| Sunflower seeds, dry roasted | 1 oz | 0.8 g |
| English muffin | 1 muffin | 0.9 g |
| Merlot, Red wine | 5 oz | 0.9 g |
| Pecans | 1 oz | 1.1 g |
| Table wine | 5 oz | 1.2 g |
| Rye bread | 1 slice | 1.2 g |
| Avocado | 1 avocado | 1.3 g |
| Corn chips | 1 cup | 1.4 g |
| Broccoli, chopped | 1 cup | 1.5 g |
| Quinoa, cooked | 1 cup | 1.6 g |
| Cucumber | 1 cup | 1.7 g |
| Wheat bread | 1 slice | 1.7 g |
| Pumpkin seeds, dried | 1 cup | 1.8 g |
References
Sugar 101. (2021). American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
8 Food Ingredients That Can Cause Inflammation. (2022). Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/8-food-ingredients-that-can-cause-inflammation
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Dierks, M. H. (2021). Meal Planning & Exercise Tips for Insulin Resistance. AgaMatrix. https://agamatrix.com/blog/insulin-resistance-diet/
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Foods Highest in Sugars. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/sugar/all/highest/household/common+sr+fndds+branded/no
Table 1 Monosaccharide and net fructose content of common foods and ingredients. (2009). National Institutes of Health’s National Library of Medicine (NIH/NLM). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471321/table/T1/?report=objectonly
12 Things That Happen When You Stop Eating Sugar. (2019). OB/GYN Associates Of Alabama. https://obgynal.com/12-things-that-happen-when-you-stop-eating-sugar/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Potter, A. (2022). Which Is More Important: Low Sugar or Low Sodium? SFGATE. https://healthyeating.sfgate.com/important-low-sugar-low-sodium-10942.html
Sharp RD, A. (2017). What Are the Best Foods for a Low-Sugar Diet? Greatist. https://greatist.com/eat/what-are-the-best-foods-for-a-low-sugar-diet#1
Sugars, Total (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1063
Nutrients: Sugars, total (g). (2018). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Total_Sugar.pdf
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