By Barbara Quinn Print Article

(MCT)As we wind down National Nutrition Month, this question from a reader deserves attention:

Please help me. My husband and I are trying to do a no-sugar (diet) but we are confused. Everything we eat has sugar in it. Is it OK to eat natural sugar when we are trying to do no sugar? Like the plain Greek yogurt has sugar, so do we NOT eat it or is this OK? And we eat the Ezekiel bread which also has sugar. Is this OK? It seems like everything has sugar. When they mean no sugar are they saying no added sugar or refined sugar or just stop eating yogurts and fruit? Very confusing. Thank you. Rubie G.

Dear Rubie,

Very confusing indeed.

Sugar is the energy plants produce from being exposed to the sun. So natural sugar usually refers to sugar as it comes directly from nature. For example, sucrose (a two-part sugar made of one part glucose and one part fructose) is found naturally in sugar beets and sugar cane and other fruits, vegetables and grains. Fructose is the primary sugar in fruit, honey and agave.

Lactose is the natural sugar in milk and yogurt. (Yes, I know cows are not plants. Cows eat plants, however, and produce milk which contains lactose, or milk sugar.)

Is it OK to eat natural sugars? Unless you have a medical condition that excludes any of these foods, the sugars derived from fruit, vegetables, grains, milk, and yogurt provide the main energy source for your brain, nerves and muscles. And these sugars come conveniently packaged with an array of vitamins, minerals and other life-sustaining nutrients.

Sugar derived from fruit, vegetables and grains can be also be refined into crystals and other forms for us to conveniently use in cooking, baking or to sweeten our coffee or tea. These are collectively known as added sugars. Sucrose (what we call table sugar), molasses, maple and corn syrups are examples of added sugars.

Sugar has many redeeming values. It gives flavor to food (babies get their first taste of sugar from moms milk). Sugar feeds yeast which helps bread rise. It holds moisture, gives tenderness and helps brown baked goods. Not surprising, then, that Ezekiel bread contains some sugar added to the recipe.

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On Nutrition: Sugar Questions