Understanding Sugar and Your Health in Grand Rapids, Michigan

What Are Sugars?

Sugars are a type of carbohydrate. Like all carbohydrates, they provide energy for your body. When you eat carbohydrates, your body breaks them down into simple sugars such as glucose, which your cells use for fuel.

In everyday language, “sugar” usually refers to sucrose (table sugar), a “double sugar” made from glucose and fructose. But sugar can appear in many forms, including:

  • White, raw, or brown sugar
  • Honey
  • Corn syrup and high-fructose corn syrup
  • Maple syrup
  • Agave nectar

In Grand Rapids, these sugars are found in many common foods and drinks—especially processed foods, bakery items, and sweetened beverages widely available in grocery stores, coffee shops, and restaurants across West Michigan.

Natural vs Added Sugars

Naturally Occurring Sugars

These occur naturally in foods such as:

  • Fruit (fructose)
  • Milk and yogurt (lactose)
  • Some vegetables

These foods also provide vitamins, minerals, fiber, and other nutrients that support good health—especially important during long Michigan winters when fresh produce intake may drop.

Added Sugars

Added sugars are those put into foods and drinks during processing, preparation, or at the table. Common sources in Grand Rapids diets include:

  • Soft drinks and energy drinks
  • Sweetened coffee and specialty drinks
  • Sports drinks (popular with student athletes in local schools)
  • Candy, lollies, and chocolate
  • Cakes, cookies, pastries, and donuts
  • Sweetened breakfast cereals
  • Flavored yogurts and dessert-style dairy products
  • Fruit drinks and “vitamin waters” (not 100% juice)

These added sugars increase the “energy density” (calories or kilojoules) of your diet without adding much nutrition—often called “empty calories.”

How Much Energy Does Sugar Provide?

Sugar is a carbohydrate, and like other carbs (bread, rice, pasta, fruit), it provides:

  • 1 gram of carbohydrate = 16 kJ of energy
  • 1 gram of fat = 37 kJ of energy

Fat provides more than double the energy of sugar per gram, but sugar still contributes significantly to total energy intake—especially when it comes in liquid form.

In Grand Rapids, where many people spend long hours indoors during cold, snowy months and may be less active, it’s easy to consume more sugary foods and drinks than your body can burn off. Over time, this can contribute to weight gain and related health issues.

Major health organizations (including the World Health Organization, WHO) focus on limiting “free sugars”—these include added sugars plus sugars naturally present in honey, syrups, and fruit juices.

WHO recommendations:

  • Less than 10% of your total daily energy intake from free sugars (strong recommendation)
  • Ideally below 5% of total energy for additional health benefits (conditional recommendation)

For many adults, this means aiming for no more than about 6–9 teaspoons of added sugar per day, depending on energy needs.

In practical terms for Grand Rapids residents:

  • Limit sugary drinks like soda, energy drinks, and sweetened coffees
  • Choose water (Grand Rapids has fluoridated municipal water), unsweetened tea, or plain coffee
  • Read labels carefully at local grocery stores (Meijer, Family Fare, etc.) to check for added sugars

Soft Drinks and Sugary Beverages in Grand Rapids

Sweetened drinks are heavily advertised, inexpensive, and widely available in West Michigan. They include:

  • Regular soft drinks and colas
  • Fruit drinks and “juice drinks” (not 100% juice)
  • Energy drinks
  • Sports drinks
  • Flavored waters and sweetened iced teas

A common bottle size is 600 ml, which can contain up to 16 teaspoons of sugar.

For example:

  • For an average 14-year-old girl in Grand Rapids, one 600 ml soft drink alone can provide more than 12% of her daily energy needs, exceeding the recommended limit for added sugars with just one drink.

Studies in the United States have shown that children who drink more than one serving (over 250 g) of sugar-sweetened beverages per day are about 26% more likely to be overweight or obese.

Local health organizations, including the Kent County Health Department and Grand Rapids Public Health, often promote “rethink your drink” messages to help families cut back on sugary beverages.

Sugar, Weight Gain, and Obesity

There is strong agreement that any energy (calories/kilojoules) above what your body needs is stored as fat, regardless of whether it comes from sugar, fat, or other carbohydrates.

Key points:

  • Sugar adds extra kilojoules to your diet
  • Sugary drinks and snacks are easy to overconsume
  • Many sweet foods also contain saturated fat, which can raise blood cholesterol and increase the risk of heart disease
  • A high intake of both fat and sugar is likely to contribute to overweight and obesity

In Michigan, where rates of obesity and type 2 diabetes are higher than national averages, managing sugar intake is an important part of maintaining a healthy weight. This is especially relevant for Grand Rapids residents who may be less active during icy, snowy months.

Sugar and Diabetes

How Your Body Uses Glucose

Your body breaks down carbohydrates into glucose, which is carried in your blood to your cells. To keep blood glucose at a safe, steady level, your body uses several systems, including hormones.

  • The pancreas produces insulin, a hormone that helps glucose move from the blood into your cells and helps store excess glucose in the liver.
  • When blood glucose starts to fall, other hormones help release stored glucose back into the bloodstream.

Types of Diabetes

  • Type 1 diabetes: The body produces little or no insulin.
  • Type 2 diabetes: The body does not use insulin properly (insulin resistance) and may not make enough insulin. This type is strongly associated with overweight and obesity.

There is no evidence that a diet high in sugar directly causes type 1 or type 2 diabetes. However:

  • Being overweight or obese is a major risk factor for type 2 diabetes
  • Diets high in sugary drinks and energy-dense foods can contribute to weight gain

In West Michigan, including Grand Rapids, type 2 diabetes is a growing concern. Local health systems such as Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health, and Mercy Health offer diabetes education and management programs.

Can Sugar Be Part of a Healthy Diet for People with Diabetes?

More recent research on the glycaemic index (GI) has changed how we think about sugar and diabetes.

  • Sugar does not always raise blood glucose faster than all other carbohydrates.
  • Some starchy foods (like refined breads or some breakfast cereals) can have a higher GI than table sugar.

For most people with diabetes:

  • A small amount of sugar can fit into a balanced eating plan.
  • It’s better to add small amounts of sugar to nutritious foods, such as:
    • A sprinkle of sugar on plain oatmeal
    • 1–2 teaspoons of jam on wholegrain bread

People with diabetes should:

  • Limit or avoid foods where sugar is the main ingredient, such as candy, regular soda, and many desserts
  • Maintain a healthy weight
  • Monitor their blood glucose levels regularly
  • Work with a dietitian or diabetes educator (local services are available through major Grand Rapids hospitals and clinics)

Glycaemic Index (GI) and Sugar

What Is GI?

The glycaemic index (GI) measures how quickly carbohydrate-containing foods raise blood glucose levels.

  • High GI foods: Cause a rapid rise in blood glucose
  • Low GI foods: Are digested and absorbed more slowly, causing a gradual rise in blood glucose

The effect of GI can differ from person to person and depends on:

  • The type of carbohydrate
  • The amount and type of fiber
  • The presence of fat and protein
  • The overall structure and processing of the food

There is no direct relationship between a food’s GI and how processed it is. Some minimally processed foods (including certain starchy vegetables) may have a high GI.

GI and Health Conditions

Studies have suggested links between high-GI diets and:

  • Abdominal obesity
  • Type 2 diabetes
  • High cholesterol
  • Hypertension (high blood pressure)
  • Heart disease

For people with type 2 diabetes in Grand Rapids:

  • Choosing low GI foods can help keep blood glucose levels more stable.
  • It’s recommended to include at least one low GI food at each meal.

Examples of lower GI choices:

  • Most wholegrain breads and cereals
  • Oats and barley
  • Beans, lentils, and chickpeas
  • Many fruits and non-starchy vegetables
  • Dairy foods like milk and yogurt (unsweetened or lightly sweetened)

A healthy diet can include moderate amounts of sugar, along with a variety of low GI carbohydrate choices.

Sugar and ADHD

Research does not support a direct link between sugar intake and attention deficit hyperactivity disorder (ADHD).

While very high sugar intake may cause short-term changes in energy levels for some children, controlled studies have not shown that sugar causes ADHD. If you have concerns about your child’s behavior or diet, speak with your Grand Rapids pediatrician or a registered dietitian.

Sugar and Tooth Decay in Grand Rapids

How Sugar Affects Teeth

Dental plaque is a sticky film made of:

  • Food particles
  • Bacteria
  • Mucus

The bacteria in plaque feed on sugars and produce acids that erode tooth enamel, leading to tooth decay (cavities).

All carbohydrates can contribute to this process, but:

  • Large amounts of sugar in sweets and soft drinks are especially harmful
  • Sticky sugars (like caramels, lollies, dried fruits) that cling to teeth are worse than sugars that are quickly swallowed, such as those in fresh fruit

This is a particular concern for children and teens in Grand Rapids, where sugary drinks and snacks are widely available in schools, sports venues, and convenience stores.

How to Reduce Tooth Decay from Sugar

  • Cut down on sticky sugary foods
    • Limit lollies, caramels, toffees, and chewy candies
  • Replace sugary drinks with water
    • Choose tap water—Grand Rapids water is fluoridated and helps protect teeth
    • Avoid or limit soft drinks, cordials, fruit drinks, and sweetened juices
  • Allow at least 2 hours between meals and snacks
    • Constant snacking, especially on sugary foods, gives bacteria more time to produce acid

Brush and Floss Regularly

  • Brush teeth twice a day with fluoride toothpaste
  • Floss daily
  • Rinse or brush after consuming sugary foods or drinks when possible

Drink Fluoridated Water or Use Fluoride Treatments

  • Drink Grand Rapids municipal tap water, which contains fluoride
  • Talk to your dentist about fluoride treatments or supplements for children at higher risk of cavities

Visit the Dentist Regularly

  • Schedule regular dental check-ups with a local Grand Rapids dentist
  • Children and adults should follow their dentist’s recommended visit schedule, usually every 6–12 months

Sugar in Moderation: Practical Tips for Grand Rapids Residents

A moderate intake of refined sugar can be part of a healthy diet, especially when:

  • Most of your carbohydrates come from wholegrain breads and cereals, fruits, vegetables, and legumes
  • Added sugars are kept within recommended limits
  • You maintain regular physical activity, even during cold Michigan winters (indoor walking tracks, gyms, and community centers can help)

Smart Ways to Use Sugar

  • Add a small amount of sugar to nutrient-dense foods:
    • Oatmeal or wholegrain cereal
    • Plain yogurt with fruit
  • Use spices (cinnamon, nutmeg, vanilla) to enhance sweetness without adding as much sugar
  • Choose smaller portions of desserts and enjoy them occasionally, not daily

Local Support and Resources in Grand Rapids, MI

If you want help reducing sugar intake, managing weight, or controlling diabetes, you have many local options:

  • Your primary care provider (GP/doctor)
    • Available through systems like Corewell Health (Spectrum Health), Trinity Health Grand Rapids, Metro Health, and Mercy Health
  • Registered Dietitians and Nutritionists
    • Ask your doctor for a referral
    • Many hospitals and clinics in Grand Rapids have outpatient nutrition services
  • Dentists
    • For prevention and treatment of tooth decay related to sugar
  • Kent County Health Department & Grand Rapids Public Health
    • Community programs on healthy eating, weight management, and chronic disease prevention
  • Diabetes Education Programs
    • Offered through major hospital systems in Grand Rapids
    • Provide classes on diet, exercise, blood glucose monitoring, and medication management

Key Points About Sugar for Grand Rapids Residents

  • Sugars are carbohydrates that provide energy but often few nutrients when added to foods and drinks.
  • Soft drinks and sweetened beverages are heavily advertised, cheap, and commonly available in Grand Rapids and can provide up to 16 teaspoons of sugar in a 600 ml bottle.
  • A high fat intake and a high sugar intake both contribute to excess energy intake and increase the risk of overweight and obesity.
  • There is no evidence that a high-sugar diet directly causes type 1 or type 2 diabetes, but it can contribute to weight gain, which raises the risk of type 2 diabetes.
  • Limiting added sugars, choosing water over sugary drinks, and focusing on whole, minimally processed foods can help protect your weight, teeth, and long-term health in Grand Rapids’ unique climate and lifestyle environment.