Let’s Get Down To Sugars
When it comes to our mindset around sugar, we can often think of a processed sweetener that everyone knows is bad for you. I hope to help you understand the many different forms of sugar—some with harmful effects and others that are more nutrient dense and helpful to the body. As with all kinds of sugar, we must be aware of how much we are consuming.
Carbohydrates for example get broken down into glucose, which your body needs for energy and regular cellular function. The most basic carbs are simple sugars called monosaccharides, which are singular sugar molecules ( glucose, fructose, galactose) and disaccharides, which are two simple sugars together (sucrose, lactose, maltose). You will find simple sugars in foods like juice, soda, candy, refined grains (white flour), dairy and fruit. These sugars digest and impact your blood quickly.
Thirdly we have polysaccharides which are made of several simple sugars. These starches such as whole grains, beans and vegetables are known as complex carbs because they take longer to be digested and used for energy. When it comes to the best health choice between simple and complex carbs, the key is finding the most nutrient dense carbs that have not undergone manufacturing.
Some natural simple sugars are whole fruits and dairy.
Some natural complex carbs are farro, quinoa, beans, lentils, and starchy vegetables.
Added sugars are running rampant in processed foods and drinks. “It’s estimated that Americans eat about 300 calories worth of added sugar daily—the equivalent of 31 pounds per year!” (Kerri Glassman LLC). It’s critical that we take in added sugar minimally and consciously, and be aware of the ones to avoid altogether.
Sugars that are added to any product whether refined or raw have shown to cause neurochemical changes in the brain, as in dopamine release, that are similar effects of addictive drugs. It really comes down to the quality and quantity we are consuming. Our body is blessed by the natural sugars that come from grains, fruits, and vegetables, but has to work to get rid of the added sugars that carry no nutrients.
Added Sugars To Avoid:
-White sugar: Is refined to remove the molasses and minerals through carbon filtration and ion exchange, giving it its white color.
-Corn syrup: Is made from corn starch and is 100% glucose.The process involves grinding up corn kernels, extracting the starch, adding in water and enzymes, heating under pressure, boil, and adding flavoring depending on the product.
-Invert sugar: When the molecules that make up sucrose ( glucose and fructose) break apart. Through a process called hydrolysis, water and sucrose are heated to break up the bonds. It is usually commercially processed. This kind of sugar is no different nutritionally from table sugar or corn syrup; however, it has a sweeter taste and higher glycemic index. (1.)
-High fructose corn syrup (HFCS): Is made from corn syrup, but instead of it being all glucose, 50% is turned into fructose through an enzymatic process. Not only does this artificial sweetener have zero nutrients for your body, excessive amounts of it are linked to many serious health issues. Reasons to keep it out of your diet are as follows: We already discussed how high amounts of fructose can tax the liver since it has to be converted to glucose. This is the reason HFCS can increase the risk of fatty liver disease. It is linked to diabetes, excess weight gain, and overall inflammation in your body which causes other issues. Its harmful effects are simply not worth it. (2.)
-Maltodextrin : This is a hydrolyzed starchy powder often processed from genetically modified corn, added to packaged foods and drinks to act as a filler or give longer shelf life. Maltodextrin is found in natural sources like corn, potatoes, wheat, tapioca, and rice but when it is modified through manufacturers, it is a non-nutritive carbohydrate that spikes your blood sugar and can throw off the balance of your gut microbiome. (3.)
-Sucralose: Is a low calorie sweetener made from sucrose that has three hydroxyl groups replaced by three chlorine atoms. Studies suggest that this composition keeps the digestive enzymes from being able to break it down, meaning the sugar gets sent to the urinary tract with only 15% being absorbed. Your body does not use sucralose for energy so it has no calories. Some will say this proves its safety in that it does not spike blood sugar; however, if the body automatically wants to send it out of its system, it makes me wonder if it’s not just because there’s no use for it, but because of the fact that chlorine atoms have been added to it. The same consideration needs to be taken for all low calorie sugars. How do they affect one’s brain into thinking it needs more calories after consuming sugar replacers?
Common Added Sugars That Should Be Limited:
-Cane sugar: “Crystalized organic cane sugar comes from stalks that are harvested and crushed, clarified to remove solids, heated, and concentrated into a syrup. This syrup is made up of sugar and molasses and is then crystallized, boiled and put in a centrifuge (special machine) to separate out some of the molasses.” (4)
-Whole Cane sugar/evaporated sugar: Sugar cane stalks are crushed and the juice is clarified (removing sand, clay and other substances from the juice) and evaporated leaving the crystals forming into a block, but the molasses remains in the crystals. (5)
-Molasses: This syrup is formed when sugar cane is crushed and the liquid is boiled. The sugar crystals are removed from the juice and a thick molasses is formed containing some vitamins and minerals like calcium, iron, potassium, and magnesium. True molasses is 70% sugar with a slight bittersweet taste; however, black strap molasses is 45% sugar with a bitter and salty taste. The most nutritious version is thought to be black strap molasses since it has a higher concentration of minerals after being boiled three times, but it won’t give the sweetness you may want in your dessert. Avoid the brands that put corn syrup, caramel colors and preservatives in it like sulfur dioxide. (6)
-Brown Sugar: Is simply white sugar (taken from cane sugar crystals) and mixed with the molasses (the liquid aspect of the cane sugar). If you have to use this sugar, look for the unrefined or raw brown sugar that has been minimally heated and treated.
-Agave syrup: Is a sap taken from the succulent agave plant and heated to make a syrup. Its glycemic index (rate at which it hits your blood) is lower than sources like table sugar, honey, and maple syrup. The downside is agave is high in fructose (plant sugar) which needs processed by the liver to be turned into glucose. “It is true that fructose has less of an impact on immediate blood sugar, because the body can’t use it right away,” Dr. Naidoo says. “[But] it [can be] incredibly taxing on the liver.” (7)
-Concentrated fruit juice sweetener: Concentrate is made by evaporating the water from the blended fruit. There is either 100% fruit concentrate with zero artificial flavors or sugars or fruit concentrate that carries the preservatives and flavors to assist the flavor of the concentrate. Aim for the organic 100% fruit concentrate sweetener in moderation.
-Sugar alcohols: Such as xylitol, erythritol, sorbitol, maltitol, mannitol, isomalt, lactitol etc. are similar to artificial sweeteners in that they are low carb; however, they are less sweet than sweeteners and regular sugar. These sugars have a low glycemic index, low carb count, and can be better on dental health; but they are not fully digestible, meaning the body can’t use it for energy. The maximum amount of sugar alcohol suggested in a day is 10 to 15 grams, but many packaged foods contain higher levels than that. Look out for the foods that say “keto-friendly” or “sugar free,” because high amounts of sugar alcohols are most likely used. (8)
-Allulose: Is a monosaccharide that is slightly less sweet than table sugar and has 90% fewer calories than sucrose. This is because the calories don’t get metabolized in your body, but are absorbed in the small intestine to later be excreted. The limited research suggests it does not affect your blood sugar levels. It has been found naturally in sources like wheat, figs, raisins, and jackfruit, but is often processed and added as a sugar replacement. The FDA does not recognize allulose as a sugar but as a carbohydrate and therefore, does not require labels to count it in the total added sugars. *Any time you have a low caloric sweetener, your brain still registers the sweet taste. This means that with the fewer calories found in the sugar, your brain can often crave more calories to complete what is expected with that taste. This does not aid someone who is trying to lose weight. (9)
-Lactose (milk sugar): It is a disaccharide made up of glucose and galactose. It is a natural sugar when found in milk and dairy products like yogurt and cheese; however, it is an added sugar when processed and added into packaged foods like baked goods, meats, frozen desserts, and soups. Our body digests lactose in the small intestine with the enzyme lactase, converting the glucose into energy for the cells and taking galactose to the liver to be converted into glucose. As we age, we may need more of the digestive enzyme lactase as our bodies can tend to produce less. Symptoms like bloating, cramping, gas and diarrhea can be a result of insufficient lactase in the intestine. Aim to eat this in its natural form from dairy products and not from packaged goods sitting on the shelf. (10)
Nutritionally Best Sugars To Use In Moderation:
-Monk Fruit: Is a zero calorie sweetener taken from crushing the monk fruit and extracting its juice. It’s native to southern parts of China. In a study taken within a test tube, they found that gut bacteria is capable of breaking down the sugar component of monk fruit called mogroside V into smaller antioxidant rich mogrosides that act as a form of probiotic aiding the growth of good bacteria in the gut and fighting off harmful ones. More research is needed regarding the potential benefits of monk fruit. (11)
-Raw honey: Raw, unfiltered honey contains necessary enzymes, antioxidants, pollen (natural medicine), propolis, and wax. It also has a low glycemic index helping maintain good blood sugar levels. (12)
-Organic honey: Organic honey differs from raw. Organic honey means it keeps the USDA’s standards of the bee farm (its flowers and honey) to be free of pesticides and chemicals. Whereas, raw honey means the honey itself has not been filtered and processed. The regular honey that looks clear and does not crystalize has been through a variety of processes that remove much of its health benefits. Along with this, many brands will add corn syrup or high fructose corn syrup to make the product cheaper to produce. Ideally, you want both organic and raw honey for its health benefits, but if the budget doesn’t allow for that, aim for local honey, research the brand name and how they farm, and look for the honey that crystalizes/thickens over time. (13)
-Maple Syrup: This natural sweetener contains small amounts of minerals like calcium, potassium, iron, zinc, and manganese. Its glycemic index is lower than table sugar but still has 2/3 of it consisting of sucrose; with 1/3 cup containing 60 grams of sugar. Grade A dark maple syrup has the most antioxidants in it. Avoid the fake syrups many stores sell that have harmful added sugars that make the product cheaper to make. (14)
To save on cost, you can make a simple syrup at home using 1/3 cup of raw maple syrup to 1/3 cup of water. Use this for sweetening your drinks or desserts.
Recipe link: https://atelizabethstable.com/map
There are many more types of sugars that we could look into, but I hope this list gives you a better idea of how some of them are made and their effects on the human body.
I want to encourage you to stay far away from unhealthy sugars not out of fear but rather out of embracing the gift of life you have been given. With this freedom to choose what you feed on, may you choose the foods that build up your life and not tear it down. You have value, worth, purpose, and destiny that God alone has given you. Let Him show you how to enjoy the foods that nurture your whole being for His glory.
Footnotes:
- Amy Brownstein, MS. RDN. (Updated 2024, April 8). Invert Sugar-Is It Good For Me? Retrieved on October 10, 2024, from: https://www.verywellhealth.com/invert-sugar
- Rudy Mawer, MSc. CISSN. (2019, September 27). Six Reasons Why High Fructose Corn Syrup Is Bad For You. Retrieved on October 10, 2024, from: https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad -Meccamedical.com/cornsyrupvs.highfructosecornsyrup
- Joana Cavaco Silva, (Updated 2024, March 21). What Is Maltodextrin? Retrieved on October 10, 2024, from: What is Maltodextrin? Dangers, substitutes, and more (medicalnewstoday.com)
- Jillian Levy, CHHC. (2020, September 22). Cane Sugar: Is It Any Healthier Than Common Sugar? Retrieved on October 10, 2024, from: https://draxe.com/nutrition/cane-sugar/
- Chance Woods, What Is Evaporated Cane Sugar? Retrieved on October 10, 2024, from: https://www.livestrong.com/article/468229-what-is-evaporated-cane-sugar
- Patricia S York, (Updated 2023, May 21). Everything You Need to Know About Molasses. Retrieved on October 10, 2024, from: https://www.southernliving.com/food/sweeteners/molasses/what-is-molasses
- Lindsey Lanquist, (2023, August 9). Agave is a Natural Sweetener—But is it Healthier than Sugar? We asked Nutritionists. Retrieved on October 10, 2024, from: https://www.realsimple.com/health/nutrition-diet/healthy-eating/what-is-agave-nutrition-benefits
- Cleveland Clinic, (2024, June 17). What you should know about sugar alcohols. Retrieved on October 10, 2024, from: https://health.clevelandclinic.org/what-to-know-about-sugar-alcohols
- -Alexandra Benisek, (reviewed 2024, April 14) Allulose: What to Know About This Sugar Alternative. Retrieved on October 10,2024, from: (https://www.webmd.com/diet/features/what-is-allulose) -Calorie Control Council. What is Allulose? Retrieved on October 10, 2024, from: https://allulose.org/allulose-info/about-allulose/
- Kris Sollid, RD. (2024, May 6). What Is Lactose? Retrieved on October 10, 2024, from: https://foodinsight.org/what-is-lactose/
- Jillian Kubala, RD. (2024, August 21). Health Benefits of Monk Fruit. Retrieved on October 10, 2024, from: https://www.health.com/monk-fruit-benefits-7494675
- Heavenly Honey Company. The Love Connection: Ten Health Benefits of Raw Unfiltered Honey. Retrieved on October 10, 2024, from: https://heavenlyhoneycompany.com/health-benefits-of-raw-unfiltered-honey
- Ryan Ramon, MS. RD. (2023, April 29). All About Raw Honey: How Is It Different Than Regular Honey? Retrieved on October 10, 2024, from: https://www.healthline.com/nutrition/raw-honey-vs-regular
- Kris Gunnars, Bsc. (Updated 2023, July 13). Maple Syrup: Healthy or Unhealthy? Retrieved on October 10, 2024, from: https://www.healthline.com/nutrition/maple-syrup
