Naturally occurring sugars are found in plant-based foods such as fruits, vegetables, and whole grains. Dairy products also have natural sugar. The sugar in these foods exists alongside many other beneficial nutrients like vitamins, minerals, and fiber.
Added sugars are sweeteners that are added to enhance the taste of processed foods but do not provide health benefits. Some sources of added sugar include granulated sugar, brown sugar, powdered sugar, corn syrup, and high fructose corn syrup. Added sugars can also come from more “natural” foods like honey, maple syrup, or agave.
The recommended intake for added sugar is no more than 25 grams per day for women and 36 grams per day for men, although less can be better for certain people, like young children and people with Diabetes.
Research has shown that overconsumption of sugar affects our mental health in several ways:
- It alters the neurotransmitters serotonin, which regulates digestion, mood and sleep quality, and dopamine which is part of our reward center in the brain that gives us a sense of pleasure and motivation.
- It can affect mood and cognition.
- It may increase the risk of depression, anxiety, and self-harm.
- It affects energy levels and can cause mood swings.
- Promotes inflammation in the brain and body which affects neurotransmitter production.
Fun Fact
You can replace added sugar in your diet with naturally sweet foods. Natural sugars found in fruits, vegetables, milk, and certain spices (cinnamon, stevia leaf, vanilla) have nutritional value. They contain antioxidants, bioactive compounds, fiber, minerals, and phytochemicals that help decrease inflammation, support cell function, and have a positive impact on our health.
Below are some naturally sweet snack ideas with no added sugar:
Apple slices sprinkled with cinnamon
Berries with unsweetened Greek yogurt
Dates with nut butter
References:
https://www.fda.gov/food/food-additives-petitions/high-fructose-corn-syrup-questions-and-answers
https://my.clevelandclinic.org/health/articles/22581-dopamine
https://my.clevelandclinic.org/health/articles/22572-serotonin
https://pmc.ncbi.nlm.nih.gov/articles/PMC10851576/
https://pubmed.ncbi.nlm.nih.gov/36185143/
https://pubmed.ncbi.nlm.nih.gov/40811991/
https://scienceinsights.org/how-sugar-affects-mental-health-mood-to-memory/
