The Sweet Truth
Written By RuthCruz
There’s no nutritional benefit that comes from eating added sugar. A good rule of thumb is to avoid products that have a lot of added sugar. Primary offenders include foods that list added sugars as one of the first or second ingredients.
A recent initiative by First Lady Michele Obama, Heath and Human Services Director Kathleen Sebelius, FDA Director Margret Hamburg will require food labels to distinguish between sugar and the added sugar content in prepackaged foods among other favorable changes to the label system.[2] This will hopefully encourage people to make smarter food choices without the need of a calculator when shopping.
Don’t be fooled by the more natural sounding names between added sugars. The body metabolizes all added sugars the same way; it doesn’t distinguish between corn sweetener, malt syrup, honey or even the more recently revered agave when consumed. When reading a label, make sure you spot all sources of added sugars even if they’re not listed as one of the first few ingredients. The AHA (American Heart Association) recommends that women should limit their caloric intake from added sugars to 100 calories per day, which is approximately 6 teaspoons; men are recommended to limit their intake to 150 calories per day, which is roughly 9 teaspoons. Let me reiterate that those numbers are for added sugars because of the potential detrimental effects they have.
Effects of Sugar on the Body
So how bad is the bad news? Well here’s the low-down. The adverse effects of sugar on the body include insulin resistance, chronic stress on arteries and blood vessels, excessive stress on the liver, increased bad cholesterol and triglyceride levels. It also contributes to Leptin Resistance that in turn results in weight gain, cravings, an inability to feel full when eating and sleep disturbances. So while diabetes and heart disease are the most common, over indulgence can clearly lend itself to health issues on various levels.
Here’s how it starts. Ordinarily when you eat, the body produces and secretes insulin to maintain your blood glucose levels in a normal and low range. This surge of insulin is needed to dispose of all the carbohydrate or sugar that is getting absorbed from your meal. The consumption of added sugars cause the pancreas to excessively release insulin, which can cause high insulin levels to persist. When insulin levels remain chronically high, the body is at risk for developing any number of complications.
Aside from diabetes and obesity you are also at risk to develop insulin-resistance, metabolic syndrome, hypertension and high cholesterol. High insulin levels can cause tension in the artery walls and put the body on the path to high blood pressure, increasing the risk for a stroke or heart attack. There is also an unsettling connection between sugar and cholesterol. The theory behind this is that a sugar overload can spark your liver to churn out more bad cholesterol while also inhibiting your body’s ability to clear it out.
Will I Need a Mind-Meld?
The effects of sugar on the body aren’t limited, as it can also affect the brain. Here’s something that might explain some impulsive eating behaviors. Excess consumption of sugars can create an addictive sugar response in the brain, which many scientists equate with the addiction that recreational drugs have. Yet without the stigma, curtailing behavior is difficult as ease of access to a variety of constant choices presents a challenging dilemma.
For the sugar junkie, much like the way street drugs signal the release of chemicals in the brain, sugar triggers set off the brain’s pleasure center by releasing opioids and dopamine. Similarly, people can develop a tolerance for their sugar fix, as they develop the need for more and more sugar to get that pleasure-related feeling. When embarking on a sugar reduction effort, doctors advise that it usually takes about a week before taste buds habituate to a lower overall level of sweetness as you adjust your daily food choices.
Most Likely to Be Voted an Energy-starved Zombie
Here’s something most of us have fallen prey to, either willfully or inadvertently. Picture this, you’re looking for something quick to snack on. You’re hoping to kill whatever craving you’re having and at the same time get a boost of energy. So you grab a chocolate bar, and with it a brief jolt of energy. Yet before you know it, your energy boost is replaced by unrelenting fatigue. Studies show that it takes just 30 minutes or less to go from a sugar rush to a full-blown sugar crash. Unsuspectingly, you’ve also begun a vicious cycle of craving more sugar. Your brain begins the programming process as it seeks to replace that energy spike again. So as with any no win scenario, the only way to win the game is not to play.
Such a Sad Sweet Situation
Many of us also reach for a sugary snack as a comfort crutch whether we’re stressed or depressed. The problem with that is despite the immediate gratification to satisfy a sweet tooth, the end result usually provides the opposite effect in the long run. Long-term studies show that people who ate the most junk faced a 40% greater risk of developing depression, compared to those who avoided junk food most of the time. The numbers actually worsen in people who have already become insulin resistant. It appears that the brain releases lower levels of dopamine in those who reached this level as they don’t benefit from a normal hormonal euphoric response.
Chronically high insulin levels can also impede the body’s stress response as researchers have noted that high levels of insulin can block stress hormones known as catecholamines, which normally cause the release of cellular energy.
Sugar can also make you feel famished. It can throw off the body’s ability to properly dispense leptin hormones whose job it is to indicate to the brain that we’re full and that we’ve eaten enough. Fructose also seems to have a negative effect on leptin production, further deterring you to feel satisfied with what’s been eaten.
Go Ahead Make My Day: How to Kill a Sweet Tooth
So how do you break the habit? Many of us have become accustomed to sweet crutches since childhood. The effort is certainly one that can seem monumental for many, present company included. And while I don’t have the answer to the riddle of the infinite, I can only offer a few suggestions before you embark on this foreboding mission.
Don’t try to go cold turkey, try to swap out whatever sugary snack you may include in a normal routine with a healthy alternative. Once available, consider using the new food labels as a tool. Often the total number of calories on an item may seem higher than another, but when you look at the ingredients you may find a healthier choice between them. The product with the higher calorie count may have a healthier set of ingredients and actually be the better choice. Choosing between cereals can be as simple as altering your selection from a sugar-laden honey nut version to a non-sweetened cereal that you add a drizzle of honey to yourself. Maybe swapping your favorite gelato with a frozen Greek yogurt bar that has fewer calories, less sugars and more protein is another amicable concession. If you initially choose to substitute things, it can help you reduce your dependency on your compulsory sugar fix, without completely feeling like something has been taken away.
If you can find the time, homemade snacks and foods are always your best option. Making your own foods is the best way to control the ingredients of what we choose to eat. Home made foods eliminate the processed elements that usurp nutritional value of the calories we take in, and insure a higher quality level of nourishment consumed.
A later step can include eating more foods like milk, fruits and even tomatoes or carrots, which have natural sugars. By including these into your daily diet it may help you reach the sweetness quota your body is looking for without sending your liver into a fructose binge.
Voted Least Likely to Be Recognized As a Sugar
The sneakiest thing about sugar is that you probably consume more of it than you realize. It can show up in a variety of foods that you’d least suspect to have added sugars, even those that aren’t sweet. Foods like chips, cole slaw, barbeque sauce, ketchup, spaghetti sauce, salad dressings and most prepackaged meals. Even foods that seem safe like fruited yogurts, and possibly some breads are misleading as added sugars are disguised by using unsuspecting labels such as black strap molasses, evaporated cane juice, and organic brown rice syrup. Other foods might contain high-fructose corn syrup, which is the most common of the perpetrators, but beware of any of the ingredients on the long list of added sugars masquerading in your favorite snack.
So although taking the time to read labels may seem like a plebian task, you’ll certainly benefit from it once you grow accustomed to the foods you need to stay away from. Especially if you’re making an effort to revise your eating plan, the last thing you want is sugar sneaking into snacks and being a sugar bomb in disguise. This is often the case with foods labeled low fat as in order to replace the depleted flavor when reducing fats, sugars are added to compensate for the taste. By reducing the volume of added sugars you take in, you can rehabilitate your taste buds to detect sweetness at lower levels. As a result, you’ll be more satisfied with much less when you look to enjoy a healthy dessert.
Well That’s a Little Fruity
Fruits are not only flavorful and refreshing, but most varieties are also excellent sources of vitamins, minerals, antioxidants and dietary fiber. Diets rich in fruit are heart healthy and may reduce the risk of various degenerative diseases. When considering all the different things you eat throughout the day, fresh fruits offer a healthy alternative for replacing sweets.
Juicing fruits is certainly a convenient way to squeeze more nutrients into your busy schedule, but eating the whole fruit provides much more dietary fiber and health benefits. If you choose to juice rather than eat your fruits, the sugar content of the combined volume used is something that should be considered. Freshly squeezed juices can carry a higher sugar content when the pulp is omitted, as the valuable fiber is removed changing how the fruit is processed by the body.
Another common place where hidden sugars lurk are in prepackaged fruit drinks, sports drinks and even fruit juices. Companies often market fruit drinks under the guise of “natural fruit flavors” to put forth an image of a better quality product, when it’s just not so.
Sugar eaten from fruits is less harmful, and in moderation can be beneficial. They contain fiber as well as water, phytonutrients and antioxidants, while also taking longer to eat requiring time to chew. The great value of fruit over fruit juice essentially boils down to volume vs. ease of consumption. It’s much easier to overindulge in sugar from fruits by drinking fruit juice, as it would take longer to eat six oranges rather than drink one glass of orange juice. By also eating a whole fruit, the fiber content in the fruit helps the body to absorb the natural sugars at a slower rate preventing a spike in blood sugar.
It should be noted that fruit should be eaten alone or with other fruit on an empty stomach. The simple sugars contained in fruits need time to be completely absorbed by the body. When fruits are eaten alone, the stomach can easily process all of the fiber and the simple sugars contained in the fruit’s nutrients. If you eat fruit close to or with a meal, it’s held in the stomach too long along with other foods and will ferment in the gut. Mainly, when eaten alone the sugars in fruit are properly processed and not treated as an added sugar in a meal. Exceptions to this are mixing fruits and veggies as when used in making smoothies, as well as in combination with nut or soy milks and similar yogurts.
Does Sugar Shine?
Aside from the discriminating summary about excessive sugar consumption, let me highlight some of the benefits of sugar. Ironically it has been disputed that the benefits of sugar, and we’re talking real sugar here not added sugars, can be more easily proven than the harmful effects.
Calorie content – Sugar has a high calorie content, and although this can seem to be a negative, when eaten in moderation and in the contents of healthy choices it gives the body the energy it needs to function. Aside from the fuel it provides, sugar can be used for energy spurts and provide a short bust of increased productivity. As noted earlier, you’ll have to judge how to best use this so that it doesn’t backfire when attempting to boost your energy. Sugar contains four calories per gram, but it lacks nutritious value. It has no dietary fibers and is only an added ingredient and rarely eaten in it’s purest form.
Skin health – Sugar’s glycolic acid can be very helpful in maintaining the health and look of your skin. Using it can help eliminate blemishes and restore the balance in your skin’s oils. Have you ever tried a sugar-scrub? This can be a positive and non-fattening way of gaining sugar’s healthful benefits into your daily routine.
Less processed – Many products on the store shelves use high-fructose corn syrup as a means of sweetening their food, but these products are highly processed and can cause problems with digestion. Sugars from natural ingredients can be easily processed by our metabolism. Again, when taking quantity into consideration it can be more beneficial to choose actual sugar than any of the added sugars or sugar substitutes on the market.
Minerals and nutrients – Sugars in their structure have ingredients that are passed to them from their natural sources, sugarcane or beet. Elements such as phosphorus, calcium, iron, magnesium and potassium will not be greatly present in industrially refined sugar.
Environment benefits – Sugar is created from natural resources without the use of pesticides and other harmful products, in a way that doesn’t pollute the environment. Sugar cane is tolerant to insects and disease and requires little or no insecticides or fungicides. More than 80% of the conventional sugar cane in Florida is often grown without receiving any pesticide application for insects or diseases. Organic sugar cane is grown without the application of any pesticides or herbicides on farmlands free of prohibitive material for three years prior to its harvest.
Footloose and Sugar-Free…Not So Much
While on the topic of sweetness, and reducing our sugar consumption this of course brings up the controversial subject of sugar substitutes. Whether you choose to replace sugar due to a health condition or you’re just looking to keep your sugar levels to a minimum, many of us categorize sugar substitutes by what color packet they come in.
Pretty in Pink: It used to be simple, back in the day there was only saccharin that came in a little pink packet. It was the standard for diabetics, and found on every diner table adjacent to little sugar packets that became a welcome addition to coffee in lieu of sugar. It made its way into diet sodas and firmly held its place in the soda community. At the risk of dating myself, I’ll admit I sometimes miss the taste of old fashioned Tab (that was before Diet Coke), with its little awkward aftertaste.
As saccharin was later found to be unsafe and a potential carcinogen, researchers looking to capitalize on the weight loss industry have drummed up several sugar substitutes over the years.
Blue Moon: After saccharin came aspartame comes in a little blue pack. Many of you might recall when the first company to market it sent out samples of sugar-free gumballs in the mail, to prove how it tasted “equal” to sugar. It was deemed the better of the two evils and the heavy hitters in the cola industry quickly found a way to substitute saccharin for aspartame. Most welcomed it, although quickly some began to see the repercussions it had on the body[4]. For many it caused severe headaches, for others a slew of side effects including muscle spasms, joint pain, memory loss, rashes, depression, difficulty breathing, tinnitus, vision problems, and even autoimmune dysfuctions[5] among others. There are also many side effects that remain unrecognized yet linked to the use of aspartame. It remains on the shelves despite that the FDA claims that aspartame accounts for over 75 percent of the adverse reactions to food additives reported[6]. Aspartame is touted for use as a sugar reduction tool that can replace the sugar and calories in foods and beverages while maintaining great taste. While it remains on the market, for some it comes with too high a risk.
Splendid in Yellow: The next sugar substitute to hit the market was sucralose (name brand SPLENDA®) that comes in little yellow packets, bags and boxes. When it first hit the shelves it was promoted as “Made from sugar so it tastes like sugar.” Although their claim gives the implication that it’s natural and therefore safe, if you read the answer to the question, “ Is it natural?” one leading manufacturer clearly denies it. “Although sucralose has a structure like sugar’s and a sugar-like taste, it is not natural. The advertising and packaging for SPLENDA® Products do not represent the product as ‘natural’.[7]”
Recently there has been much controversy over the potential side effects that sucralose is causing. While sucralose has gained the confidence of the general public, and has navigated its way into numerous reduced sugar and weight loss products. This actually has presented a challenge for those looking to eliminate sucralose from their diets as many have become dependent on reduced sugar juices, reduced sugar cookies, reduced sugar yogurts and frozen treats. Not an impossible task, just one that will once again require an adjustment in choices of things we’ve grown accustomed to having that were previously guilt-free as well as sugar-free.
It can be argued that many of the side effects are not as easily detected and while we may seem asymptomatic, there are clearly effects that many of us need to consider. Here is a list of potential side effects that are associated with the use of sucralose that may cause long-term problems and could easily go unnoticed. It has been known to reduce the amount of good bacteria in the intestines by 50 percent, it increases the intestinal pH level, it affects a glycoprotein in the body that can have crucial health effects for people on certain medications, is the potential cause of metabolic syndrome and contrary to previous claims sucralose is absorbed by fat.
As many people are already deficient in healthy bacteria, if you are using sucralose on a regular basis it is recommended that you take a high-quality probiotic supplement to help counteract some of the potential side effects of this sweetener.
Mother Nature to the Rescue!
As there is overwhelming evidence that any of the artificial sweeteners on the market will most likely wreak havoc on your body, let me also present some of the natural alternatives that are slowly gaining ground in the mainstream market.
Splendor in the Grass: Stevia came into the market place as one of the first truly natural sugar alternatives and it even grabbed its place on market shelves in a little green packet. So now you could choose to go green rather than pink, blue or yellow. The only problem with stevia is that it carries a bit of an aftertaste depending on what you mix it with. Some people don’t notice it, others dread it, but the cola companies came across this same dilemma when they tried to use it to make a naturally sweetened version of their diet drinks. The taste of it didn’t work well with their formulas. While the two major soda chains Coca-Cola® and Pepsi® were not able to produce diet versions using stevia to add to their beverage line, they each came up with a packaged version of stevia to make a more palatable alternative of this sugar substitute. The Coca-Cola Company puts out the product known as Truvia® that added erythritol[8] to the stevia extract. PepsiCo brought forward its own version of packaged stevia called Purevia® that also includes a non-GMO dextrose along with cellulose powder in its ingredients.
Orange Is the New Yellow: While history documents its use for over 800 years, another product that hit the shelves is monk fruit, and is now sold packaged in orange. There seems to be small differences between the variations among manufacturers, but many agree the base product of it originally named “luo han guo fruit” is one of the healthiest choices. The antioxidant-rich fruit itself—not the extract—is traditionally used to treat sore throats, coughs and gut problems, and mogrosides are being researched for potential to prevent certain cancers. Although those exceptional qualities don’t pertain to the sweet extract, it’s nice to know it’s not something discovered in a lab accident. You’ll have to decide which of the packaged versions suits you as each have different additives that help break it down into a package ready powder.
’Ol yee, ’ol yee…: Another sweetener growing in popularity is erythritol. Found in some vitamin and flavored water drinks, its slowly becoming a favorite. Famed integrative medical practitioner, Dr. Andrew Weil favors this among any of the other choices of sugar substitutes. It is readily available in granulated form at most health food stores making it easy to add to recipes or your favorite beverage. Dr. Weil notes that erythritol is a naturally processed sugar alcohol that has a neutral taste and is considered safe. Although unlike other sugar alcohols, it causes no digestive intolerance. Sugar alcohols that are often used in dietary products such as sugar-free sweet treats, may contain xylitol, sorbitol or maltitol that have been known to have a laxative effect.
Although it hasn’t received its color designation yet, it is starting to find its way onto shelves. If you’re interested to try erythritol, one product available at the Food Co-op is Swerve, whose ingredients include erythritol and oligosaccharides[9]. This sweet alternative is considered to have zero calories, is non-glycemic, is natural and is non-GMO. Erythritol also naturally occurs in many fruits and vegetables like melons, grapes, asparagus as well as fermented foods. It is classified by the FDA as a zero calorie 4-carbon sugar alcohol that does not affect blood glucose. Oligosaccharides are sweet, non-digestible carbohydrates extracted from fruit and vegetable sources. They are similar to fiber and can help stimulate beneficial bacteria in the large intestine. This combination seems to be a healthy alternative, although I haven’t seen this product hit the mainstream grocery shelves just yet.
Easy as XYZ – or maybe not? Xylitol is a naturally occurring alcohol found in most plant material, including many fruits and vegetables. It’s commonly used as a sugar substitute in sugar-free chewing gums, mints, and other candies. Incidentally it is extracted from birch wood to make medicine. As a medicine, xylitol is used to prevent middle ear infections (otitis media) in young children, and as a sugar substitute for people with diabetes.
Xylitol is added to some chewing gums and other oral care products. It has a wide variety of uses and benefits, from improving the health of your teeth to maintaining upper respiratory health. When used in moderation, less than 15 grams per day, it is clinically proven to provide amazing oral health benefits resulting in fewer incidents of tooth decay. Although as previously mentioned, most sugar alcohols can have a laxative effect, for some one serving may be too much, others might be able to tolerate more so proceed with caution.
IMPORTANT: It should be noted that xylitol can be toxic to dogs, even if relatively small amounts from candies are eaten. If your dog eats a product that contains xylitol, it is important to take the dog to a veterinarian immediately.
Has all this given you PTSD (post-traumatic sweetener disorder)? Well now that you’ve been made aware of the potential hazards that can ensue from any one of the sugar substitutes on the shelves today. You’ll have to decide which is right for you or if you may be better off just using a teaspoon of sugar in your favorite beverage, be it hot or cold.
It’s when we begin to overindulge in the processed foods and baked goods that are loaded with an excess of sugar and added sugars that we run into potential problems. As always the Food Co-op uses this platform to help you be better informed so you can make the best choices for you and your family.