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Summary answer to FAQ on sugarIn Australia, the term ‘sugar’ commonly refers to a variety of related products of the sugar cane—brown, caster and white sugar, molasses and plain syrup. Contrary to popular opinion, all these forms of sugar (and honey) provide similar nutrition—none is a source of essential nutrients such as vitamins and minerals, or of dietary fibre.
Sugar isn’t ‘essential’ in the diet—carbohydrate foods such as bread, rice and pasta (preferably wholegrain), legumes (peas, beans, lentils and so on) and potatoes will provide the body with all the carbohydrate it needs, while also providing vitamins, minerals, protein and dietary fibre. Fruit and milk products (especially low- or reduced-fat) also provide essential nutrients along with some carbohydrate. The Australian dietary guidelines include “Consume only moderate amounts of sugars and foods containing added sugars.”
With respect to diet for people with diabetes, some foods that were previously considered to be more appropriate than sugar in the 'diabetic diet' are now known to be absorbed more rapidly than sugar, leading to a greater 'assault' on the body's ability to cope with the absorbed carbohydrate. Potato chips, mashed potato, baked potato, non-wholegrain and non-sourdough breads, and some breakfast cereals (e.g. Coco Pops, Cornflakes and Rice Bubbles) are all absorbed more rapidly than sugar. It therefore appears that there is a place for sugar, in moderation, in the diet of people with diabetes. However, high intakes of sugar are not recommended.
In relation to weight control, sugar is generally considered to be less of a culprit than foods that are high in saturated fat. Nevertheless, many sugary foods (e.g. soft drinks, pastries, biscuits and cakes) are of low nutritional value. These foods are also often significant sources of saturated fat, and therefore should be eaten only as occasional treats.
Although sugar has not been directly implicated in heart disease, excessive consumption has the potential to indirectly increase the risk through promoting obesity. Also, there is some evidence that high sugar intakes may raise the level of blood triglyceride (an independent risk factor for heart disease). So for people at greater risk of heart disease (e.g. people with diabetes) or those who have high blood triglyceride levels (as determined by their doctor), moderating sugar intake may be especially beneficial.
Sugar is associated with increased risk of tooth decay. This risk can be reduced by consuming sugar and other carbohydrate foods or beverages only as part of a meal (rather than as between-meal snacks) and then allowing a period of two hours (or more) before eating again. High-calcium foods such as low- or reduced-fat milk and milk products are appropriate snacks in this period between meals.
Nutritious alternatives to sugary snacks include fresh and dried fruit, crisp vegetables (e.g. carrots and celery) with low-fat dips, and low-fat dairy products (e.g. low-fat yogurt). Honey can be used as alternative to sugar to sweeten foods (but note that nutritionally, honey is really just another form of ‘sugar’). Bread with jam, honey or banana (or honey and banana) is another suitable snack food, especially for hungry children. Fruit smoothies are also popular with people of most ages.
Sugar can play a positive role in nutrition by encouraging ‘fussy eaters’ to eat health-promoting foods. As examples, children who do not like plain milk may drink flavoured milk; lightly sprinkling sugar, or pouring a small amount of honey on fruit salad or on breakfast cereal will often encourage consumption of these nutritious foods; and spreading jam or honey on wholegrain bread, toast, crumpets or pikelets will usually lead to children (and adults) eating more of these health-promoting grain foods.
Active people, such as endurance athletes, can also benefit from using sugar (or foods/beverages with added sugar) as sources of ‘instant energy’ during the event or training session, and also to replenish muscle carbohydrate reserves soon after completion of sustained vigorous activity.
View the detailed FAQ on Sugar. Back to Frequently Asked Questions Index |