Sugar, often considered as fundamental as salt, is crucial in our kitchens. It's hard to imagine our favorite desserts without the sweet touch of sugar. While alternatives like jaggery, honey, corn syrup, and agave nectar exist, the simplicity and convenience of regular granulated sugar remain unmatched.

Granulated sugar, commonly known as white table sugar, contains about 15 calories per teaspoon. It's the most familiar form of sugar, often spotted in sugar bowls and restaurant packets. Granulated sugar undergoes a refining process, unlike certain brown sugars, which may be unrefined or partially refined. The size of sugar granules can vary, ranging from very fine to coarse.

Granulated sugar is refined, unlike unprocessed or partly refined brown sugars. Sugar grains range from fine to coarse. Natural sugars are those found in foods like fruits. In contrast, refined sugars, such as granulated sugar, are processed and manufactured. On nutrition labels, these refined sugars are often listed under "added sugars."

Sugar Nutrition Facts

Granulated sugar is an important caloric source in many diets. However, it does not provide fats, proteins, or fibers like carbohydrates or energy-giving salts (sodium). Also important is its lack of essential micronutrients such as vitamins and minerals. Based on the USDA's data, a teaspoon of granulated sugar (weighing about 4 grams) contains.

Calories: 15

Fat: 0 grams

Sodium: 0 milligrams

Carbohydrates: 4 grams

Fiber: 0 grams

Sugars: 4 grams

Protein: 0 grams

Regarding carbohydrates, a teaspoon of sugar delivers just over 15 calories from roughly 4 grams of simple carbohydrates. Granulated sugar lacks fiber and starch. The calories derived from sugar are often termed "empty calories" due to their negligible nutritional value. This is why the USDA suggests keeping added sugar to less than 10% of your daily calorie intake, with some experts advocating for an even lower percentage—a scientific review of dietary guidelines proposed limiting sugar consumption to 6% of daily calories.

Sugar also has a high glycemic index. The glycemic index for granulated sugar is around 65. However, regarding portion size, the glycemic load for a teaspoon of sugar is only 3. Glycemic load is a criterion that weighs food's amount and influences blood sugar levels. In terms of fats and proteins, granulated sugar contains neither. It also does not provide significant vitamins or minerals, making it an energy source without additional nutritional granulated sugar benefits.

Health Benefits

Sugar, a simple carbohydrate, serves as an immediate energy source. The body's cells, tissues, and organs primarily depend on glucose derived from sugars for functioning. Sugars are, therefore, stored in the body when there is an excessive intake of carbohydrates. So, this form of storage plays a role when there is insufficient food-based energy. While the body can also convert fats and proteins into energy, it prefers carbohydrates because they can quickly transform into glucose.

Beyond its role in providing energy, granulated sugar benefits are in food processing. It's widely used to enhance flavors but also plays other significant roles. Sugar helps improve the texture of foods, contributes to the bulk, extends the shelf-life of packaged foods, and helps maintain moisture. It's also a key ingredient in fermentation processes.

The American Academy of Allergy, Asthma, and Immunology explains that true sugar allergies don't exist. But the topic remains controversial. Some believe that eating sugar can cause hyperactivity, but the organization emphasizes there is no firm medical evidence to prove this theory.

Side Effects of Sugar Consumption

While sugar offers fundamental benefits both in the body and food production, much recent research has focused on the negative impacts of consuming too much sugar. In 2020, current data suggest that sugar intake is declining in the U.S., but most Americans still eat more added sugars than they need to. These sugars are added to processed foods such as soft drinks, baked goods, snacks, and even savory products like ketchup or soup. Added sugar also encompasses the sugar you might add to your coffee or cereal.

Eating too much sugar has a variety of health problems. The latter include obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, and dental issues. A new section has been added to nutrition labels listing the sugar amount. This change is intended to allow consumers more informed choices. As the USDA points out, large quantities of added sugar are unhealthy. Moreover, when your total daily caloric consumption from there is more than 10 %, it becomes difficult to get your nutrients and remain within calorie limits. This is particularly true when a large portion of your calories comes from sugar. Hence, it’s suggested that you keep alternatives to granulated sugar ready to use daily.

Storage and Daily Consumption

Storing granulated sugar correctly is essential for maintaining its freshness. It's best kept in an airtight container, placed in a pantry or cupboard, away from heat and light sources. Granulated sugar should remain fresh for about 18 to 24 months when stored properly. The USDA notes that sugar itself doesn't spoil, but for optimal quality, it's advisable to use it within two years of opening. Sugar can be frozen, but that's not a great idea; the sugar will take on odors from other foods in the freezer.

The American Heart Association says you should eat no more than 24 grams (about one teaspoon) of sugar daily, or about two calories. But you should be aware that sugar is almost always added to processed foods in chip products, yogurt, and various sauces, such as ketchup or marinades. This can inadvertently increase your daily sugar consumption. To avoid this, always read food labels carefully and avoid items with added sugar.

To enjoy sweetness without exceeding sugar intake limits, try reducing the sugar you add to beverages like coffee or cereals. Cutting back gradually, even to half the usual amount, can make a significant difference. Keeping the sugar bowl out of sight, such as in a cabinet instead of on the counter, can also help reduce consumption. Add fresh fruit slices or berries to your cereal or oatmeal instead of sugar for a healthier alternative. Opt for fresh fruits like apples, pears, or oranges rather than reaching for candy bars or cookies. And instead of sugary soft drinks, water with a slice of lemon or lime can be a refreshing and healthier choice.