Understanding Sugars

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Do you have questions around the sources of sugars including the difference between naturally occurring and added sugars? Does the sugar source make a difference? What is the function of sugars in our food anyways? Read on to learn more about sugars!

What are sugars?

Sugars are a type of carbohydrate. Once sugars are digested, they provide the body with glucose which is the primary source of energy for your body.  All sugars provide 4 calories per gram.

What is the function of sugars?

Sugars play an important role in food including:

  • Taste (sweetness)
  • Texture
  • Colour (browning)
  • Preservative to extend the longevity of foods such as fruit jams and jellies

Interestingly, the 2018 Canadian Foundation of Dietetic Research Tracking Nutrition Trends survey, which was conducted among 1,500 Canadian adults (18 years of age and older) found:

  • The two most important factors when choosing food is taste, followed by nutrition

For high fibre, nutrient-dense foods like whole grains and breakfast cereals, a small amount of sugar can improve the taste.

What is the difference between naturally occurring and added sugars?

Sugars are found naturally occurring in fruits, vegetables, and dairy products; or added to foods and beverages like baked goods, soft drinks or sweetened yogurt

Both naturally occurring sugars and added sugars are used in the body the same way, as a source of energy (4 calories per gram).  Excess sugars consumed, whether naturally occurring or added, are stored as glycogen or fat for future use.  

Foods with naturally occurring sugars like fruits, vegetables, and dairy products, also contain important nutrients such as fibre, vitamins and minerals and are part of a healthy eating pattern.  In fact, Health Canada recommends most sugars come from fruit, vegetables and unsweetened dairy products such as plain milk or yogurt.  On the other hand, Canada’s Food Guide recommends limiting foods and beverages that are high in added sugars. 

Foods with added sugars can increase calories without benefiting our health. Excess calories can lead to excess body weight and obesity.  Excess sugar consumption can also lead to dental caries.

What foods have added sugars?

Sugar can be added during processing or preparation to foods like:

  • Soft drinks, sport drinks, energy drinks
  • Flavoured milks and plant-based beverages
  • Fruit juice and fruit-flavoured drinks
  • Sugary breakfast cereals
  • Baked goods such as cakes, cookies, pastries, granola bars
  • Chocolate bars, candy
  • Jams and jellies
  • Ice cream
  • Sweetened yogurt

Is there a recommended intake for sugar?

Heath Canada does not currently have a specific recommended intake amount for total or added sugars.  Rather, Canada’s Food Guide, which was revised and released in January 2019 by Health Canada, recommends choosing foods with little to no added sugars, and recommends replacing sugary drinks with water.

What does the research say about how much sugars Canadians are consuming?

By comparing the latest 2015 Canadian Community Health Survey (CCHS)-Nutrition data to the previously collected 2004 CCHS-Nutrition, it appears total sugar intake among Canadian adults aged 19 years and older has decreased from an average of 20.0% daily energy in 2004 to 18.8% daily energy in 2015. 

Added sugars have followed the same trend with Canadian adults consuming an average 9.9% daily energy as added sugars in 2004, which decreased to 8.6% daily energy in 2015.

Although it appears sugars consumption has decreased over time, it should be noted that some factors may have influenced these observations including differences in population demographics (i.e. older age), survey methods and under-reporting status between CCHS 2004 and CCHS 2015.

DID YOU KNOW?

While sugar can come from many different sources such as maple syrup, honey, table sugar, or molasses; all provide 4 calories per gram and all have similar nutritional values.

Take away

All sugars provide 4 calories per gram.  

Foods with naturally occurring sugars like fruits, vegetables, and dairy products, also contain important nutrients such as fibre, vitamins and minerals and are part of a healthy eating pattern. 

Canada’s Food Guide recommends choosing foods with little to no added sugars and recommends replacing sugary drinks with water.

For high fibre, nutrient-dense foods like whole grains and breakfast cereals, a small amount of sugar can improve the taste.

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