Exposing Sugary Drinks

Revealing Sugar

Good Food for All reveals how to de code sugar in nutrition labels, gain a better understanding of how sugar affects your body, and discover which sugars are most and least beneficial to you.  Prepare to be shocked by the amount of sugar that goes into drinks you probably didn’t think twice about.

Elizabeth Fisher demonstrating sugar quantities in favourite drinks at the Eastside Afterschool Program.

Finding Sugar on Nutrition Labels

QUANTITY 

The amount of sugar is always listed in grams represented by the letter g. Sugar is listed under Total Carbohydrates.

It’s important to account for the grams of sugar in relation to the indicated serving size. Consider that often drinks have more then 1 serving per bottle. In this example there is 65 grams of sugar per bottle (20 oz) – that’s more than double your  recommended daily recommended intake for added sugar!

The recommended daily amount of added sugar is 25 to 37 grams per day which includes everything you eat or drink. 

LANGUAGE 

There are different types of sugar, nutrition labels use a variety of language to identify them. In this label it’s sucrose, glucose and high fructose corn syrup. Familiarizing yourself with this language will make understanding nutrition labels easier.

There are 51 different types of sugars and sugar combinations that all result in the sweet taste we love. The trick is understanding which are the most beneficial to our bodies and which are the least. The main difference is if a sugar is primarily natural like fruit, or primarily processed like white sugar.

Negative Effects of Processed Sugar

There are many natural sugars, the most common include: Fructose, Glucose and Lactose 

  • Efficient way to naturally preserve food
  • Natural sugars in moderation boost brain health and help maintain energy levels
  • Delicious

Positive Effects of Natural Sugar

There are many natural sugars, the most common include: Fructose, Glucose and Lactose 

  • Efficient way to naturally preserve food
  • Natural sugars in moderation boost brain health and help maintain energy levels
  • Delicious

Understanding Sugar

The Sugar Effect

Sugar is a type of carbohydrate that is absorbed into the blood stream, and blood carries it out to every muscle to be used for energy. Our bodies need sugar to function properly. However, if we eat more sugar then we need our body will store the excess for later use.

Sugar Highs (and Lows)

When sugar goes into the blood stream sugar levels spike, which spikes energy levels. This is known as a sugar high.

The issue with a sugar high is energy levels spike almost as fast as they plummet. An average sugar high will last from 30 minutes to an hour. Following the peak of a sugar high is a fast energy decline.

This graph represents a person’s blood sugar after eating a Snickers Bar. When blood sugar is its peak, so are one’s energy levels. Notice how the peak of the blood sugar levels is 10 minutes after ingesting the Snickers Bar and quickly drops after the peak.

Sugar in Drinks

Water

Coconut water

Kombucha

Orange juice

Greene smoothie

Gatorade

Eastside Afterschool Program’s youth

Youth were shocked to find out how many grams of sugar they were drinking every day.

Good Food educates youth on nutrition and empowers them to make their own healthy decisions.

Help empower youth to foster a healthy society.

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Stay Tuned!

 Upcoming post: recipe for low and natural sugar juice and pop alternative.