sugar

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The Sticky Science of Sugar     

 

Some people may call sugar a gift of nature. Others may believe it to be a sinister destroyer of health.  Raw sugarcane was originally chewed to extract its sweetness. Over 2,500 years ago in India, people learned how to crystallize sugar from the juice of the sugarcane plant.  By the 18th century, sugar was abundant and becoming a daily indulgence of the Western diet. Today, sugar is ubiquitous. It’s not only in sweet desserts but also hidden in many of the foods that we consume daily.

A Double-Edged Sword

Sugar is not entirely bad nor is it completely essential. Natural sugars in whole foods like fruits, vegetables and dairy offer nutrients alongside sweetness, whereas refined sugars can cause inflammation and chronic disease when eaten in excess.

 

Sweetness, In Moderation

Sugar is not all bad. There are some situations where it may be considered a health benefit:

  1. Instant Energy Source

Glucose is the body’s preferred fuel, especially when the brain and muscles are working overtime.  A small amount of sugar can quickly raise blood sugar levels, providing immediate energy.

  1. Palatability

Sometimes foods that are good for us are not terribly tasty. Adding a little bit of sweetness can make them more enjoyable and still allow us to reap the benefits of the nutritious foods. 

  1. Hypoglycemia Treatment

In emergency situations like hypoglycemia (dangerously low blood sugar), rapidly absorbed sugars are essential and sometimes lifesaving.

  1. Natural Sugars Can Be Good for You

Foods containing natural sugars (like fruits and dairy) also provide important nutrients like:

 

Headed Down a Dark, Sugary Road

There is nothing wrong with a small amount of sugar being included in a healthy diet. Unfortunately, excess is becoming the new normal and a major contributor to chronic disease.

  1. Increased Risk of Obesity

Sugary foods have a lot of calories and very little nutritional value. They taste good and are easy to overeat.  High sugar intake has a strong link with higher rates of obesity. 

  1. Type 2 Diabetes

The long-term use of high sugar levels leads to insulin resistance, a feature of type 2 diabetes. Sugary drinks are also linked to a higher risk of metabolic syndrome.

  1. Cardiovascular Disease

Research suggests that those who consume high amounts of added sugars are at a much greater risk of dying from cardiovascular disease, independent of other risk factors like weight.

  1. Dental Problems

Sugar feeds harmful bacteria, which could lead to a mouthful of cavities.

  1. Premature Aging

High sugar diets cause full-body inflammation that may accelerate aging and lead to chronic diseases like Alzheimer’s and cancer.

  1. Mood Disorders

Eating a lot of sugar may increase episodes of depression, anxiety and mood swings. This may be secondary to blood sugar instability and inflammatory effects. 

 

Natural vs. Added Sugar: Know the Difference

  • Natural sugars: Occur in whole foods (fruit, vegetables, milk). These sugars exist with fiber, vitamins, and minerals, which slow down digestion and reduce blood sugar spikes.
  • Added sugars: Sugars and syrups added during food processing or preparation (table sugar, high-fructose corn syrup). These are full of empty calories, no nutrients and can cause rapid blood sugar spikes.

Tip: Read labels. Even “healthy” packaged foods like granola bars and yogurt contain added sugars.

 

Hidden Sugars

Many processed foods contain sugar by another name, such as:

  • Corn syrup
  • Brown rice syrup
  • Evaporated cane juice
  • Maltose
  • Dextrose
  • Fruit juice concentrates

 

What Comes Next? 

  1. Whole Foods Instead of Processed

Enjoy the sweetness of fruits, vegetables and dairy and benefit from the fiber that comes with it.

  1. Restrict Added Sugar Intake

The American Heart Association recommends no more than:

  • 6 teaspoons (25 grams) per day for women
  • 9 teaspoons (38 grams) per day for men
  1. Choose Natural Sweeteners 

Natural sugars that may have a lower glycemic impact include:

  • Raw honey
  • Maple syrup
  • Coconut sugar
  • Stevia (plant-based)
  • Monk fruit extract

 

Other Ideas to Reduce Sugar

Food can still be enjoyable without all the added sugar.

  • Instead of sodas, try water, herbal teas or sparkling water
  • Homemade dressings and sauces allow more control of added sugar when compared to store bought
  • Look for unsweetened versions of yogurts, nut butters and cereals
  • When baking, use mashed bananas, applesauce, or dates as sugar substitutes
  • Gradually reduce sugar in coffee or tea until the taste buds adjust

 

Final Thoughts

  • Sugar now seems to be in the majority of the foods we eat, whether or not we are aware of it. Its overconsumption has taken it from a rare treat to a significant public health burden.
  • Be mindful of the foods you choose, read labels and limit added sugars. Sweetness can still be enjoyed without compromising health.