A Teaspoon of Sugar

Sugar is a hot topic right now. The most current research is moving our nutritional woes onto sugar, and more away from fat. Sugar is being blamed not only for our obesity epidemic but almost all forms of chronic inflammation and disease. We need to understand where we find it, what the effects are, how much is safe to consume, and how to moderate or avoid it when necessary.

SUGAR 101

Sugar comes in many forms. There is naturally occurring sugar, added sugar, and there are sugar substitutes or sweeteners, including natural sweeteners, artificial sweeteners, novel sweeteners, and sugar alcohols.

Sugar provides the energy that our cells need to survive.  It is a type fo carbohydrate.  Monosaccharides have one sugar molecule, like glucose, fructose, and galactose.  Disaccharides have two types of sugar molecules, like sucrose, lactose, and maltose. 

NATURALLY OCCURRING SUGAR

Certain sugars occur naturally in foods, as opposed to sugars that are added during processing. Fructose, glucose, and sucrose are found in fruits and vegetables, and glucose is also found in honey and table sugar.  Lactose is found in dairy, while maltose is found in germinating grains.

ADDED SUGARS

Added sugars are those added to foods during processing. They are used to add flavor, texture, and color, giving them a universal appeal. They are also used as a preservative (in jams and jellies), as a fermenting agent (enabling bread to rise), as a bulking agent (baked goods and ice cream), and to balance acidity (as in tomato-based products.)

They are inexpensive to mass produce, and manufacturers take advantage of enhancing profitability by adding them to just about every processed food and drink. However, added sugars provide unwanted calories and contribute to tooth decay, weight gain and chronic disease. Excessive sugar intake is linked to diseases such as obesity, heart disease, diabetes, certain cancers and fatty liver disease. A HUGE problem!

Thus, with great intentions, many have turned to sugar substitutes. A sugar substitute is considered any sweetener used in place of table sugar.

ARTIFICIAL SWEETENERS

Artificial sweeteners (Saccharin, Acesulfame, Aspartame, Neotame, and Sucralose) are such substitutes. Artificial sweeteners are attractive alternatives to sugar because they add virtually zero calories to our diets. Also, we need only a fraction compared to the amount of sugar we would typically use for sweetness. However, artificial sweeteners are just as controversial as added sugars. We associate it with metabolic disorders, cardiovascular complications, cancers, and even weight gain.

SUGAR ALCOHOLS

Enter sugar alcohols (Erythritol, Maltitol, Hydrogenated Starch Hydrolysates, Isomalt, Lactitol, Mannitol, Sorbitol, Xylitol.) Sugar alcohols occur naturally in fruits and vegetables but can also be manufactured. Unlike artificial and low-calorie sweeteners, sugar alcohols do contain calories, just fewer than sugar. Despite their name, sugar alcohols are non-alcoholic. They do not contain ethanol, which is found in alcoholic beverages.

Erythritol is an example of a sugar alcohol;  it doesn’t spike blood sugar or insulin levels and does not affect blood lipids like cholesterol or triglycerides. It’s absorbed into the body from the intestine but is eventually excreted from the kidneys unchanged. Studies show that erythritol is very safe; it has even been shown to promote dental hygiene. The only downside is that sugar alcohols can cause digestive issues if you consume too much at a time.

NOVEL SWEETENERS

Novel sweeteners (Stevia, Tagatose, Trehalose) are combinations of various types of sweeteners. Stevia, for example, is a natural zero-calorie sweetener that has been shown to lower both blood pressure and blood sugar levels. Stevia is also wonderfully sweet and has a licorice flavor. The problem is that many Stevia products may have very little stevia in them compared to other additives. 

NATURAL SWEETENERS

Natural sweeteners (Agave, Coconut Sugar, Date Sugar, Fruit Juice Concentrate, Honey, Maple Syrup, Molasses.) are popular sugary sweeteners that health-conscious people often eat instead of sugar. Honey is a sweet, thick liquid made by honeybees. Where honey really shines is in its content of bioactive plant compounds and antioxidants. Darker versions tend to be better sources than lighter.

TAKE THE BITTER WITH THE SWEET

The American Heart Association recommends that we limit added sugars to no more than six teaspoons daily (24 grams) for women and nine teaspoons (36 grams) daily for men. Remember that the American Heart Association is also largely funded by the food industry (hmmm…)

The most significant problem is that sugar is addictive. Some people can handle moderate amounts of sugar in their diet, while for others it causes cravings, binge eating, rapid weight gain, and disease. Sugar addiction is not an emotional eating disorder either; it is a biological disorder driven by hormones and neurotransmitters that fuel cravings. Those who fall into this category should avoid added sugar altogether. If you are addicted to narcotics or alcohol, you can’t simply cut down. In the same way, you need to eliminate sugar. Soft drinks, baked goods, refined carbs, and processed foods all get the boot. Stick to real, single ingredient foods.

• As for artificial sweeteners, the downside far outweighs the upside. Avoid all versions of them.

• Sugar alcohols are a good option. Erythritol and Xylitol top the charts.

• Healthy people can eat moderate amounts of sugar and natural sweetners.

  
  

Listen to Dr Jackson go into detail about this topic!  You can hear the full episode on her podcast, Ageless and Outrageous.  Be sure to like and follow so you don’t miss an episode!

https://agelessandoutrageous.alitu.com/

SCHEDULE YOUR WEIGHT LOSS CONSULTATION AT

FOUNDATIONS AT MAITLAND

At Foundations at Maitland, in Maitland FL, we offer a full range of non-surgical treatments to help you reach your aesthetic, wellness, and sexual goals.  Our providers are highly trained and experienced.  We are led by our double-board certified surgeon, Dr Kristin Jackson, who has personally developed all treatment protocols and is closely involved in the day-to-day operations of our medical spa.  With her extensive training in all non-surgical cosmetic treatments as well as over 20 years of surgical experience, Dr Jackson is uniquely qualified to ensure our medical spa provides you with the highest standards of quality care and safety.

If you are looking for weight loss doctors near you, we can help!  Contact us today for your complimentary consultation!