Too much sugar not too sweet

     By Kim Springer
     View columnist
      The consumption of sugar in the American diet has only continued to grow each year as indicated by the latest research figures.
      Amazingly, enough sugar was produced to provide every man, woman and child in the United States with 152 pounds of refined sweeteners -- table sugar, high-fructose corn syrup, dextrose, etc. With figures like these, it stands to reason that sugar is a culprit in the fattening of America.
      When asked to estimate calories consumed, most people tend to guess lower than the actual number. Knowing this, the average American swallowed 20 teaspoons of added sugars each day; that is 16 percent of one day's worth of calories. The amount of sugar eaten by teen-agers was even higher, closer to 20 percent.
      The leader in consumption of sugar can be directly credited to the soft drink industry. This industry has its eyes set on surpassing all other beverages consumed including milk and water. If America keeps up with its current drinking habits, the soft drink industry might reach its goal.
      Another industry that can be blamed for the increase of sugar in our diets are those that produce fat-free food.
      With consumers focusing so heavily on fat content, we have started to believe the myth that fat, not sugar, is what leads to excess weight gain. The truth is any type of food can be converted to fat if the body has taken in more than it needs.
      Sugar can't make you fat but most sugar-laden foods are high in calories and, therefore, lead to weight gain. Sugar is found in calorie-dense foods, which describes a food that has more calories per ounce than food.
      Sugars are similar to starch, but they're usually consumed in a more concentrated form. Foods containing a combination of fat and sugar, like cookies, are the worst of all because they are calorie-dense and also very palatable.
      Ounce for ounce, sugar has the same amount of calories as other carbohydrates and proteins (four calories per gram), and less than half the calories of fat.
      Studies have found women with a sugar tooth are more likely to be binge-eaters or yo-yo dieters.
      Obese people whose weight fluctuated drastically (25 pounds) had stronger preferences for fatty, sugary cake icings than people whose weight fluctuated not as severely (14 pounds). This study indicates that if you have a sweet tooth, you are at higher risk of becoming obese and will find it harder to maintain a healthy weight.
      Snacks and meals that are high in sugar take the place of foods that are more nutritious and low in calorie density.
      Soda is a prime example of a beverage that is high in sugar, calories, additives and usually caffeine and yet it contains very few nutrients that the body can utilize. Soda is not the almighty evil nor is it the cause of the fattening of America.
      It should be consumed in moderation. Reports show many teen-age girls have increased their diet soda consumption in order to help control their weight; unfortunately, this means milk is not being consumed by the age group that needs it most.
      Basically, we need to evaluate our eating habits and examine just how much sugar we're ingesting.
      Fat-free foods usually contain more sugar than their fatty counterparts and are not that much less in calories.
      With the introduction of so many fat-free products, America has still continued to gain weight. Fat is not the enemy. Consuming too many empty calories with not enough activity to burn it off is the real cause of America's extra bulk.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@netscape.net.