It’s the most wonderful time of the year …
When loads of sweet treats and desserts make their way to our plates. Despite us all “knowing better,” the average American still is consuming too much “added” sugar. Added sugar refers to any sugar or sweetener that is put into food or drinks during processing, baking, cooking or added at the table. The American Heart Association recommends no more than 6 tsp. or 25 grams of added sugar for women, and no more than 9 tsp. or 36 grams for men.
Monitoring your refined sugar intake is important for sustaining long-term health. You may be wondering, “What exactly is refined sugar?” Refined sugar is white sugar, also called table sugar or granulated sugar, made from either cane or beet sugar. During processing, natural components are stripped away, leaving a concentrated energy source that hits your bloodstream quickly – causing blood glucose spikes and crashes that impact energy, mood and overall health.
So, what about sugar in fruit and dairy – are those refined? No, fruit contains fructose and dairy contains lactose, both “natural” sugars packaged with beneficial nutrients like fiber, vitamins, minerals and antioxidants. These nutrients help slow down digestion and support your health. The natural forms of sugar come with fiber, vitamins, and minerals, which is an added health bonus.
Here’s where sugar gets interesting: once sugar passes through the stomach, whether it came from an orange or a doughnut, the body ultimately converts it into glucose. Glucose can then be used immediately for energy. However, if your body’s energy stores are already full – especially when a diet is high in added carbohydrate and sugar – the excess is stored as fat, often around the abdomen. This type of fat is more metabolically harmful than fat stored elsewhere.
The key difference between refined sugar and natural sugars in fruit and dairy is how fast your body absorbs them. Fast absorption leads to a sharp rise in blood sugar, while slower absorption helps maintain balanced energy and metabolism. This rate of absorption – not just the type of sugar – is what matters most for your health.
Here are three practical strategies to reduce refined-sugar intake this holiday season (and beyond).
Eat three balanced meals per day: Keeping your blood sugar stable is one of the most effective ways to reduce cravings. When your brain needs quick energy, it will push you toward sugar unless you’ve supplied your body with nutrient-dense meals. Nourish well, and your body won’t be begging for the quick fix like sugary treats.
Read ingredient lists: Most of the sugar consumed isn’t coming from people pouring sugar from a bag – it’s hidden in packaged foods. A simple rule: if a third-grader can’t pronounce an ingredient, or you don’t know what it is, consider skipping it. Also, ask yourself are you getting more than the recommendation of “added” sugar in one serving?
Swap refined sugars for more nourishing alternatives: Options like coconut sugar, maple syrup, honey, liquid stevia and monk fruit can be used in baking and holiday treats. While all sweeteners ultimately convert to glucose, these options tend to be less inflammatory and are digested more slowly.
Enjoy the festivities, savor the sweetness and remember – conscious food choices make a big difference in how you feel. Here’s to a happy, healthy and wonderfully sweet holiday season (with just the right amount of sugar). Happy Holidays!
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker, and owner of Sustainable Nutrition. She can be reached at 970-444-2122 or fran@fransutherlin.com.
