The word “sugar” has become synonymous with “not good for you”; however added sugars vs. natural sugars are two very different things! This week, I’m breaking down the types of sugar to have MORE of (yes, that’s right, I said more), and the types to limit. And, when it comes to teaching our kids about nutrition, read on for the lessons that we nutritionists share with kids about food. Plus, I’m covering what you really need to know about lactose intolerance.
* You Ask, We Answer: Added vs. Naturally Occurring Sugar
* 9 Things Dietitians Tell Their Kids About Food
* 8 Things No One Ever Tells You About Being Lactose Intolerant
You Ask, We Answer: Added vs. Naturally Occurring Sugar
Q: What’s the difference between added sugar and naturally occurring sugar? Isn’t all sugar bad for you?
A: The simple answer is NO; not all sugar is bad for you. Actually you don’t need to avoid any sugar (I know – shocker!), but definitely eat much more of some and limit others.
Added sugar is actually sugar that is added to a food that basically provides no nutritional benefit; such as, table sugar, molasses, high fructose corn syrup, honey, evaporated cane juice. You can easily identify these ingredients on a food label. In most cases the overall food product also offers no nutritional benefit, for example, cookies, cake, pie, candy, soda – aka junk food.
Now, naturally occurring sugar is a whole other story. You will find it in fruit and 100% fruit juice, as fructose, and in dairy products, as lactose. These sugars are mostly found in foods that provide a lot of nutritional benefits. Take, for example, Florida’s Natural Orange Juice, a company who I have partnered with to help clear up some of the confusion. I see a lot of articles lately claiming you should avoid orange juice because of the sugar, and that’s simply not true. In addition to the naturally occurring sugar, one cup of their orange juice contains 450mg of potassium, 120% of the RDA for Vitamin C, and 15% of the RDA for folate. And one cup of milk, for example, has 366mg of potassium, 30% of the RDA for calcium, and 18% of the RDA for vitamin B12. You’re much better off getting sugar from one of these sources since there are so many other added health benefits, i.e. vitamin C may help to boost your immune system, potassium promotes heart health and calcium
strengthens our bones.
Bottom line: Be smart – don’t miss out on nutritious foods because they contain “sugar”. Because not all sugar is created equal.
9 Things Dietitians Tell Their Kids About Food
“Teach your children well.” We all try to lead by example, but what are we really teaching our kids about food? Good eating habits start young! Don’t miss my US News blog for the advice we nutritionists tell our kids about food.
8 Things No One Ever Tells You About Being Lactose Intolerant
Have you ever thought you MAY be lactose intolerant? Well, before you self diagnose, check out my interview with Self.com for some little known facts about being lactose intolerant, and how you can fill in any gaps in your diet. Spoiler alert – even if you are lactose intolerant, there may be certain types of dairy that you can handle!
