The real deal with added SUGAR

All carbohydrates are made up of chains of sugar molecules, called saccharides. In the food world, the term carbohydrate refers to any starchy food such as bread, pasta and cereal or sugary food such as candy, soda and dessert. During digestion, all carbs break down into the simplest sugar molecule, glucose, which is then used as energy by the body's cells. Glucose is the number one energy source for the body, and for some organs such as the brain, it is the only energy source.

There are two main types of sugar in the diet: Naturally Occurring and Added. Naturally occurring sugars as those such as fructose (from fruit) and lactose (from milk). Added sugars can include table sugar (sucrose) and syrups such as corn that are added during food processing. The body does not differentiate - both forms provide the same amount of calories, gram for gram. So if sugar is essential to your health, why does it get such a bad rap?

When it comes to sugar, what matters is what other nutrients are attached to a sugar-based food. While a 12-ounce glass of soda may have 95 calories and a 12-ouch glass of milk may have 132 calories, the soda offers up nothing but 23 grams of sugar. The milk provides protein, vitamin A, calcium, potassium and foliate. The soda defines "empty calories" while milk defines "nutrient-dense".

Nutrient-dense foods provide vitamins, minerals, and other nutrients such as fiber and antioxidants in addition to providing energy in the form of calories. Unlike excessive fat consumption, there is no evidence that excessive sugar consumption leads to chronic disease. However, excessive sugar consumption often leads to excessive calorie consumption, which can result in weight gain.

When it comes to carbs, your best bet is to avoid added sugar as often as possible and keep serving sizes in check to avoid excess calories and an expanding waist line. Always read ingredient lists; if sugar or corn syrup are listed as one of the first ingredients, put down the box and look for something else. You can never go wrong with a piece of fruit, a slice of whole wheat bread and a glass of low-fat milk.