What are Sugars?

Sugars are a form of carbohydrate found in various foods and beverages. They supply your body with glucose, which serves as the primary source of energy for your body.

Sugars in your diet can be naturally occurring or added for taste, colour, texture, and to preserve it:

  • Naturally occurring sugars: Found in foods like fruits and some vegetables (fructose and glucose) and milk and milk products (lactose).
  • Added sugars: Sugars and syrups added to foods during preparation or processing.

Sugar Intake Guidelines

Health Canada has set a Percent Daily Value (%DV) of 100 grams for total sugars. Total sugars include sugars found naturally in foods and those added to foods during processing.

Common Sources of Added Sugars
  • Beverages: Regular soft drinks, sweetened tea and coffee, energy drinks, and fruit drinks.
  • Foods: Candy, ice cream, sweetened yogurts, flavoured milk, breakfast cereals and bars, baked goods, honey, and syrups.
Common Names for Added Sugars
  • Brown sugar, corn syrup, high-fructose corn syrup, honey, maltose, molasses, raw sugar, sucrose, syrup, and others ending in “ose”.
  • FAST FACT: While added sugars like agave and honey may be considered more “natural”, they can contain similar amounts of calories and are not necessarily healthier than other types of added sugars. Remember, any form of sugar can raise your triglyceride levels.

The Sweet Truth

  • Limit Your Sugar to Protect Your Health. Choosing foods low in added sugars is important to prevent and manage heart disease, stroke, high blood pressure, obesity, diabetes, high cholesterol, some cancer, and cavities.

  • Sugars are sugars! Did you know your body uses natural and added sugars in the same way? The key difference is that foods with natural sugars have more nutrients like vitamins, minerals, and fibre. Fibre helps you feel more full and helps with portion and weight control.

  • Any form of sugar can raise your triglyceride levels. Added sugars can lower HDL (good cholesterol) and increase triglycerides.

 

Great Choice
≤5% DV sugars
Choose most often

Good Choice
<10% DV sugars
Choose less often

Choose Rarely
≥15% DV sugars
Choose least often

Products made with whole grains and non-hydrogenated vegetable oils (e.g. banana bread made with mashed bananas)

≤ 1% M.F. ice cream or frozen yogurt

Ice milk

Low-fat fortified soy beverage and soy yogurt

Plain air-popped popcorn

Products made with refined grains and non-hydrogenated vegetable oils, palm or palm kernel oils and some added sugars (e.g. banana bread made with mashed bananas and a dash of syrup)

≤ 2% M.F. ice cream or frozen yogurt

Regular fortified soy beverage and soy yogurt

Low-fat microwave popcorn made with some added sugar

Products made with shortening, lard, suet or butter

Cream-filled cookies short bread, pastries, pies, doughnuts, sweet rolls, fast food muffins

Premium ice cream and yogurt

Movie style popcorn with butter and sugary toppings