Keep watchful eye on sugar intake

  • Published
  • By Airman 1st Class Melanie Holchwost
  • 56th Fighter Wing Public Affairs
LUKE AIR FORCE BASE, Ariz. --  According to consumer reports, the average American consumes nearly 460 calories a day from sugar, 15 percent more than 25 years ago. During the same period of time, the percentage of obese adults rose from 47 to 66 percent.

Although the data suggests sugar is bad and that we should stop consuming it, experts have mixed feelings about it.

Foods containing natural sugars, like fresh fruit and milk, are healthy because these foods also provide essential nutrients, according to consumer reports. It's the added sugar from soda, maple syrup and doughnuts that lead to problems, because they are low in important vitamins and minerals.

Although reducing sugar intake would be beneficial to most people, in moderation, sugar does have benefits.

"Sugar can enhance alertness because it is the brain's preferred fuel source," according to WebMD's editorial staff. "Not table sugar, but glucose which the body metabolizes from the sugars and carbohydrates you eat. The best sources of sugar are naturally found in food, like fresh fruit. An apple or orange can provide a short-term boost to memory, thinking processes and mental ability."

WebMD warned that consuming too much sugar can have reverse effects.

"Memory can be impaired - along with the rest of you," the article stated. "Go easy on the sugar so it can enhance memory, without packing on the pounds."

While the average daily sugar intake is about 22 teaspoons a day, the American Heart Association recommends people should limit their sugar intake to six to nine teaspoons a day, equivalent to one 12-ounce can of soda.

According to Rachel Johnson, AHA spokesperson, consuming too much sugar can worsen cholesterol levels.

"Researchers have found a link between sugar and unhealthy levels of blood fat," she said. "There is an association between added sugar intake and dyslipidemia, which is higher triglycerides and lower HDL (good) cholesterol, a strong risk factor in heart disease."

Americans know sugary foods are unhealthy, but yet they continue to eat them anyway. Does this mean sugar is addictive?

It's possible, according to Dr. Marcia Pelchat, Monell Chemical Senses Center scientist.

"We are born to like sugar," Dr. Pelchat said. "Scientists aren't sure if people can become physically dependant on it, but some animal studies provide evidence that it can happen."

There are the same changes in brain dopamine in animals given intermittent access to sugar as in drug addicts, she said.

"Unlike substance abusers, people don't get the shakes when they stop eating sugar," Dr. Pelchat said. "But they do exhibit one symptom of dependence - continued use despite knowledge of bad consequences. For example, people who crave fatty foods will keep eating them even if obesity makes it uncomfortable to walk or to sit in an economy seat on an airplane."