Its Effects on our Children

There is so much written about sugar and the ill effects on our children, our health, our skin, etc. And for the most part, I agree. But let’s face it, without sugar there would be some pretty yucky foods out there. According to the Sugar Association, here are all the benefits of sugar in our world beyond its contributions as a sweetener and flavor-enhancer:

• Interacts with molecules of protein or starch during baking and cooking process.
• Act as a tenderizer by absorbing water and inhibiting flour gluten development, as well as delaying starch gelatinization.
• Incorporates air into shortening in the creaming process.
• Caramelizes under heat, to provide cooked and baked foods with pleasing color and aroma.
• Speeds the growth of yeast by providing nourishment.
• Serves as a whipping aid to stabilize beaten egg foams.
• Delays coagulation of egg proteins in custards.
• Regulates the gelling of fruit jellies and preserves.
• Helps to prevent spoilage of jellies and preserves.
• Improves the appearance and tenderness of canned fruits.
• Delays discoloration of the surface of frozen fresh fruits.
• Enables a wide variety of candies through varying degrees of re-crystallization.
• Controls the reformation of crystals through inversion (breakdown to fructose and glucose).
• Enhances the smoothness and flavor of ice cream.

I don’t think we should rid our world of sugar, my morning coffee would not be the same and really no one messes with my morning coffee; nor would many of the baked goods, marinades, rubs and other great things that sugar contribute to.

However, I do think it is wise to reduce the amount we consume especially without awareness. Sugars are hidden in many foods and beverages, and not just as “high fructose corn syrup.” Also, keep in mind, that organic sugar is still sugar, just because it is organic doesn’t negate the fact that it is still sugar.

How Much Sugar is Right For Your Children?

To begin, first educate yourself on the types of sugars, how much sugar is in your food and what the recommended limit of sugar is for your child's diet, then just start reducing the amount of sugar you consume. I have one major caution, substituting artificial sweeteners is not a healthy solution to the sweet cravings. There will be more on that another time. I think I need to clarify one more thing – I am speaking of added sugars, not the naturally occurring sugars found in things like fruits and dairy products.

For instance, one serving of plain non-fat yogurt has 10 grams of sugar, but no added sugar. One serving of non-fat flavored yogurt has 27 grams of sugar - 17 grams of added sugar. One serving of fruit canned in fruit juice has 14 grams of sugar and 1 cup of skim milk has 12 grams of sugar; yet neither of these foods has sugar "added" to them. The added sugars I am referring to are listed as ingredients on the labels of packaged foods.

USDA Recommended Daily Added Sugar Limits

            age 5     age 10     age 15
Boys        50g        60g        80g
Girls        45g         50g       65g

The World Health Organization recommends that only 10% percent or less of the total calories consumed each day come from sugars. Want to know how many calories you or your children should be consuming each day? Check out your own personal food pyramid at www.mypyramid.gov. Here is how the math breaks down:

• 1200 calories, 10% = 120 calories = 30.0 g of sugar
• 1300 calories, 10% = 130 calories = 32.5 g of sugar
• 1400 calories, 10% = 140 calories = 35.0 g of sugar
• 1500 calories, 10% = 150 calories = 37.5 g of sugar
• 1600 calories, 10% = 160 calories = 40.0 g of sugar
• 1700 calories, 10% = 170 calories = 42.5 g of sugar
• 1800 calories, 10% = 180 calories = 45.0 g of sugar
• 1900 calories, 10% = 190 calories = 47.5 g of sugar
• 2000 calories, 10% = 200 calories = 50.0 g of sugar

How many grams are there in:

• 1 tsp packed brown sugar = 4
• 1 tsp white sugar = 4
• 1 Tbsp packed brown sugar = 12
• 1 Tbsp white sugar = 12
• 1 cup packed brown sugar = 192
• 1 cup white sugar = 192
• 1 Tbsp honey = 17
• 1 Tbsp molasses = 13
• 1/4 cup pure maple syrup = 50
• 1 Tbsp high fructose corn syrup = 5

Types of Sugar
High Fructose Corn Syrup
Artificial Sweeteners
Natural Side of Sweetness