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Q: I’m trying to cut back on my sugar intake, but so many natural foods have sugar. What’s a good way to approach this?

A: A healthy way to think about sugar is to consider its source.

Natural sugars are found in whole fruits, vegetables, milk products and grains. Fruit and some vegetables contain forms of sugar called fructose, glucose and sucrose, while milk contains lactose, and grains have maltose.

Consuming these kinds of whole foods is smart. Current guidelines recommend you eat about two cups of fruit and two to three cups of vegetables per day, as well as six ounces of whole grains, such as brown rice, oats and quinoa.

Whole fruits, vegetables and grains also contain fiber, phytochemicals, antioxidants and various vitamins and minerals you need for optimal health. People need to eat more of these foods, not less, so don’t shun them to curb sugar intake.

In comparison, refined sugar is what’s added to food products to improve taste (which is why it’s also known as “added” sugar). Refined sugar comes from cane, sugar beets and corn, which are processed to isolate the sugar. Added refined sugars include sucrose (table sugar), glucose and high-fructose corn syrup.

The top food sources of added refined sugar in Americans’ diets include soft drinks, fruit-flavored drinks, flavored yogurts, cereals, cookies and cakes.

But refined sugar is also found in most processed foods, including products you might not associate with sweetness, like soups, bread, cured meats and ketchup.

Your body responds differently

When you eat foods that naturally contain sugar, your body digests those foods more slowly because whole fruits, vegetables, milk and grains also have plenty of other components — particularly fiber — that slow the digestion process. In contrast, people often don’t feel full after eating foods high in refined sugar, especially processed foods.

A diet high in refined sugar is associated with numerous health issues. For example, multiple studies have linked consuming added sugar to a higher risk of obesity, diabetes and cardiovascular disease.

The Dietary Guidelines for Americans advise that all Americans limit refined sugars in their daily diet to less than 10% of total calories. The American Heart Association is more specific and suggests that men consume no more than 150 calories (about the amount found in 9 teaspoons of table sugar) from refined sugar per day.

Unfortunately, the average daily intake of refined sugar is the equivalent of about 17 teaspoons, providing 270 calories.

To avoid overdoing added sugar, be savvier about reading food labels by checking products for refined sugar and amounts per serving. Also, keep tabs on the sugar you add to foods or beverages.

© 2024 Harvard University. Distributed by Tribune Content Agency, LLC.