Over the years, sugar has gotten a bad rap for causing a host of health problems.

But here's the sweet truth:

• Research shows that, when eaten as part of a healthy diet, sugar is not linked to the development of obesity, type 2 diabetes, heart disease or hyperactivity¹ and does not affect children's behavior.²
• Weight gain comes from eating more calories, from any energy source (fat, protein or carbohydrate) than the body burns through daily activities.
• Sugar is not the sole cause of cavities. Carbohydrates such as bread, pasta, crackers and chips — as well as sugar — can contribute to cavities when good dental hygiene isn't practiced.³

Sweet news! It's okay to enjoy some sugar

The American Dietetic Association agrees that sugar can be an enjoyable part of a healthy, balanced diet.⁴

How? One way is to choose foods made with sugar by the company they keep.

A good guideline is to make sure that most of the sugar-sweetened foods you choose supply nutrients such as fiber, vitamins and minerals and save less-nutritious sweet foods such as candy and regular soft drinks for occasional treats.

Keep in mind that a little sugar in foods can help the nutrition go down.⁵ For instance, picky kids might be more likely to eat presweetened cereal or drink chocolate milk. They'll love the taste and you'll love the nutrients they get from these foods.

The facts about high-fructose corn syrup

Like many people, you might be concerned about news stories suggesting that high-fructose corn syrup (HFCS) increases the risk for obesity.

The buzz started a few years back when scientists hypothesized that HFCS was linked to obesity because the use of HFCS in foods and beverages began to rise at the same time as obesity rates. The theory wasn't proven and, in fact, research shows that HFCS does not lead to obesity any more so than other calorie-containing foods.⁶

The bottom line from the Dietary Guidelines for Americans: To prevent weight gain, eat fewer calories overall and be more physically active.⁵

References:
¹ Institute of Medicine, National Academies of Sciences, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids. The National Academies Press, Washington, DC 2002.
² Joint FAO/WHO Expert Consultation. Carbohydrates in Human Nutrition. World Health Organization, 1997.
³ Featherstone JDB. The science and practice of caries prevention. J Am Dent Assoc. 2000;131: 887-899.
⁴ American Dietetic Association. Position paper. Use of nutritive and nonnutritive sweeteners. J Am Dietetic Assoc. 2004;104:255-275.
⁵ Dietary Guidelines for Americans, Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), 2005.
⁶ Forshee RA, Storey ML, Allison DB, Glinsmann WH, Hein GL, Lineback DR, Miller SA, Nicklas TA, Weaver GA, White JS. A critical examination of the evidence relating high fructose corn syrup and weight gain. Crit Rev Food Sci Nutr. 2007;47:561-582.