Sugary foods like cookies, cakes, and candy are typically pleasing to the palate. And while you have probably heard “everything in moderation,” how does that apply to sweets or foods containing sugar? Are all sugars the same? Should I be avoiding them altogether, and what foods contain sugar? CU Anschutz Health and Wellness Center (AHWC) Registered Dietitian Courtney Kiang helps us cut through the confusion to build more mindful, balanced eating habits that, of course, include sugar.
Along with protein and fat, carbohydrates are a macronutrient. Carbohydrates include starches, often referred to as complex carbohydrates, and simple sugars. Simple sugars are classified as:
Even further, we talk about sugar falling into two different categories:
Complex carbohydrates or starches contain three or more carbohydrate molecules bonded together. Food sources for complex carbohydrates include peas, potatoes, and other starchy vegetables, and non-starchy veggies like beans, lentils, grains, and wheat. Longer strands of carbon, hydrogen, and oxygen molecules take the body longer to digest and absorb them. Simple sugars absorb quickly in the body and enter the bloodstream faster than complex carbohydrates.
Natural sugars, while considered simple sugars, typically have additional nutrition and health benefits associated with that food. Lactose, the natural sugar in milk and yogurt, is also being consumed with the protein and calcium dairy products offer, along with fortified nutrients such as vitamin D in milk or probiotics in yogurt. Fruit contains fiber, vitamin C, and the natural sugar fructose; without that natural sugar content, juicy oranges, along with their nutrients, would likely go unchosen.
“Eating plain oatmeal with berries as a natural sweetener can be a good alternative to the flavored packet options on the shelf,” Kiang, RD, says, “however, if adding a little honey or maple syrup encourages someone to eat oatmeal, a whole grain that is high in fiber, more often, then there is a place for added sugars. Especially when the consumer has control over the amount of sugar added.”
It is worth noting that all simple and complex carbohydrates break down into the same glucose or simple sugar molecule for the body to use. Glucose provides the necessary energy for the brain and muscles.
Athletes might need quick-acting carbohydrates during a race, game, or competition for muscle function, and simple sugars found in sports drinks, candy, and gels are there to help. In other times of celebration and social gatherings, added sugar, like cake and ice cream, should be enjoyed mindfully. “When we allow ourselves to be mindful and bring our attention to the delicious food in front of us, our brain has a better chance to really take it in, and it becomes more satisfying, sweeter, even in a smaller portion,” Kiang says.
“While added sugars can contribute to excess calories and weight gain, sugar is not always to blame,” says Kiang. “Consuming too many calories from foods in general could lead to weight gain. Following the dietary guidelines for added sugar intake is a good goal for the general population on a typical day.”
According to the Dietary Guidelines for Americans, 2020–2025, people ages 2 and up should limit added sugars to less than 10% of daily calories—about 200 calories or about 50 grams of added sugar for a 2,000-calorie diet.
The American Heart Association recommends even stricter limits:
For children under age 2, the American Academy of Pediatrics (AAP) recommends no added sugar to support healthy early eating habits. After age 2, the AAP recommends less than 25 grams of added sugar per day for children.
In 2020, food labels were updated to include a line dedicated to added sugar, making it easier for consumers to spot them. In the example below, there are 10 grams of added sugar for a 2/3 cup serving.
For visualization, divide the grams of added sugar on a label by 4 to see how many teaspoons of sugar a food or product contains. One teaspoon or packet of sugar is equal to 4 grams of sugar. Examples include:
Sugar and its other 61 names might be listed on an ingredient list, indicating added sugars in places you might not realize. Watch for added sugars in:
You can still enjoy these foods! Remember the recommended daily amount, and if possible, consider lower sugar alternatives or make your own at home. No sugar-added varieties exist for many products, like jarred marinara sauce. “When sugar is a key ingredient in something like teriyaki sauce, asking for it on the side puts the consumer back in control of how much is eaten. Homemade salad dressings are easy to shake together in a jar and keep in the fridge, just like store-bought,” Kiang says.
Non-nutritive sweeteners (NNS) are sugar substitutes that contain few or no calories. These include:
These sugar substitutes may support weight control, blood sugar management, and dental health. “Sugar-free alternatives can be a helpful bridge to reduce sugar intake,” says Kiang. “For example, plain Greek yogurt with a little stevia and blueberries can help someone wean off sweetened, flavored yogurts over time.”
Kiang shares realistic strategies to reduce sugar intake:
“Slow and steady change is the key,” says Kiang. “Perfection isn’t the goal. It’s about progress and building sustainable habits. Consider what can be added to your daily eating habits, like fruit, veggies, and whole grain carbohydrates, instead of focusing on subtracting.”
About Courtney:
Kiang, a dietitian with AHWC for six years, supports a wide range of wellness initiatives, including cooking demos, nutrition education, student programming, and her latest series, Cooking for Healthy Aging.
Courtney graduated from the University of Northern Colorado with bachelor’s degrees in sports and exercise science and dietetics and has been with the Anschutz Health and Wellness Center since August 2019. Disease prevention and helping people make positive changes through nutrition and cooking for improved quality of life are her passions. Courtney has previously worked as a dietitian in corporate wellness, the Little Clinic inside select King Soopers, and a gastroenterology clinic before providing culinary demonstrations, nutrition education, and fun cooking classes at AHWC. Courtney enjoys running, cooking meals at home, and spending time with her husband and 2 young sons.