Sugar is frequently portrayed as something that should be avoided altogether. At the same time, more and more foods are being marketed as sugar-free.
According to nutrition expert Natalie Rizzo, this approach can make it harder for consumers to understand what is actually healthy.
When sugar-free causes confusion
In an article on Greenletes, Natalie Rizzo explains that sugar-free does not automatically mean healthy.
Many processed products without sugar still contain ingredients with low nutritional value, such as refined flour.
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They contribute very little nutritionally, even though they appear to be a healthier choice.
At the same time, she points out that many common foods contain sugar naturally.
These include fruit, vegetables, dairy products, and whole grains. In these foods, sugar is part of the food itself, along with fiber, vitamins, and minerals.
Natural and added sugar
According to Natalie Rizzo, sugar in the form of carbohydrates is an important source of energy, especially during physical activity.
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Problems only arise when sugar is added to foods for the sake of taste.
Added sugar is found, among other things, in soft drinks, candy, sauces, and certain breakfast products.
U.S. dietary guidelines recommend that no more than 10 percent of daily calories come from added sugar.
A higher intake is associated with an increased risk of cardiovascular disease, obesity, and type 2 diabetes.
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Good sugar free products
Sugar should not be judged the same way in all contexts, as this can create unnecessary concern and lead to less appropriate choices.
Instead, she recommends choosing whole, unprocessed foods and paying attention to the amount of added sugar.
Examples of foods that are good for you without added sugar include fruit, vegetables, nuts, eggs, plain yogurt, legumes, and whole grains.
According to Natalie Rizzo, what these choices have in common is that they are whole and minimally processed, which makes them more filling and nutritionally more valuable than many sugar-free industrial products.
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Sources: Greenletes.
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