Sugar, is a type of carbohydrate, needed by our body for energy. It may be called different names eg. sucrose, glucose, high fructose corn syrup, maltose, dextrose, raw sugar, cane sugar, malt extract and molasses.
There are two different types of sugar containing foods and drinks - those that contain natural sugars like fruit (fructose) and dairy (lactose) and those that contain added sugars like confectionery, soft drinks, cakes, biscuits and pastries.
Foods containing natural sugars are usually rich in nutrients including vitamins and minerals and in many cases, dietary fibre.
The NHMRC (National Health and Medical Research Council) recently reviewed all available evidence to update the Australian dietary guidelines and concluded that sugar as an individual nutrient was only important in relation to dental caries.
There is no scientific consensus that sugar as a nutrient causes heart disease. We believe that while overall kilojoule intake is important, other factors such as levels of sodium, fibre and saturated fat and trans fat are more important in preventing cardiovascular disease.
The advice of the Heart Foundation of Australia is based on sound science. And we will continue to review new scientific evidence as it becomes available.
According to the 1995 National Nutrition Survey, the top 5 sources of added sugar in the Australian diet are:
- Soft drinks, flavoured mineral waters, and electrolyte drinks
- Added (table) sugar, honey and syrups
- Cakes, buns, muffins etc.
- Frozen milk products, eg. ice-creams
- Chocolate and chocolate-based confectionary
What the Heart Foundation recommends
The Heart Foundation recommends limiting’ extra’ or ‘sometimes’ foods that are high in sugar such as sugar sweetened soft drinks, sports drink, fruit drinks, cordials, confectionery, sweet biscuits and cakes, etc.
If we were to consider only sugars in a food, it would mean foods like breakfast cereals, yoghurts and even fresh and dried fruit would appear to be poor choices as they can be higher in sugars than other foods despite providing vital nutrients for good health. For example, based on sugar levels alone, you’d choose a diet soft drink over skim milk, but you’d miss out on much needed calcium as well as protein, vitamins D and A.
The Heart Foundation encourages people to look at the total make-up of a food, not just one element, such as sugar, to determine if it is a healthier choice.
What are carbohydrates?
Many people think of rice, potatoes and pasta as 'carbs' but that's only a small part of the huge range of foods know as carbohydrates. All fruit and vegetables, all breads and all cereal products are carbohydrates as well as sugars and sugary foods.
Choosing the healthier carbohydrates is commonsense. Fresh fruit and veggies, wholegrain breads, wholegrain cereals and pasta and rice are all healthy foods and form part of a healthy eating pattern.
Healthy heart tip
Rather than making choices based on sugar content alone see what else a food offers nutritionally. Look for high fibre and calcium and foods low in saturated fat and sodium.