Sugar. It's in almost everything on American supermarket shelves. It's used as a sweetener, a preservative, and often times we don't know why its used in some of the products available to us. What we do know is that, in its processed form, it has been linked to diabetes, obesity and cardiovascular disease. So what do all of these terms mean when it comes to sugar, and why is it so bad for us? The answers to those questions can be found below; and the good news is...we can do something about it!
Sugar is the generalized name for a class of sweet-flavored substances used as food. They are carbohydrates and as this name implies, are composed of carbon, hydrogen and oxygen. There are various types of sugar derived from different sources.
Simple Sugars are carbohydrates that are quickly absorbed by the body to produce energy. They are also classified as "simple" because they contain only one or two units of sugar or saccharides. Also referred to as simple carbohydrates, these sugars are found naturally and as additives in a variety of foods that we consume daily. They show up on product labels as glucose/or dextrose, fructose and galactose. Simple sugars are present in both natural and processed foods. Natural foods that contain simple sugars include fruits, vegetables and milk products. The simple sugars found in these foods include fructose, galactose, lactose and maltose. These foods contain naturally occurring vitamins and minerals and are more nutritious than processed foods. Processed foods often have simple or refined sugars added to them to improve flavor or shelf life. Examples of processed sugar foods include candy, cakes, syrups, fruit juices, regular carbonated beverages, ready-to-eat cereals and various condiments. These foods are typically referred to as "empty calories" because they provide a lot of energy but very few nutrients such as essential vitamins, minerals, fiber and fatty acids.
Refined Sugars are sugars that undergo a process known as sugar refining. During this process, the raw sugars are refined using chemicals to transform the starch that occurs naturally in corn, cane and beets. Each of these yield varied products, the most common of which is a sweet liquid called corn syrup, made of glucose. The corn syrup is further processed in order to boost its sweetness. An enzyme is added that changes some of the glucose into much-sweeter fructose. That's where the "high-fructose" in the name "high fructose corn syrup" (HFCS) comes from.
Although refined sugars are believed by many to be the basic table sugar that we may add to coffee or tea, there are actually a number of different types of refined sugars. Look for them on labels hidden as glucose, fructose, sucrose, maltodextrin (a combination of maltose, glucose and other compounds), lactose, corn sweetener, malt syrup, rice syrup, saccharose, sorghum or sorghum syrup, treacle, syrup, xylose, dextrin and dextrose.
Table sugar (or white granulated cane sugar) goes through, what is called a purification process. This envolves immersing the raw product in a concentrated syrup, crystalizing it, dissolving it in water, treating it with phosphoric acid and other chemicals, filtering it, removing it's color using activated carbon or ion-exchange resin, boiling, cooling, mixing with sugar crystals causing it to re-crystalize, spun, and finally, dried with hot air. That's a lot of processing for those little white granules; and it's a wonder we hadn't realized sooner how harmful they could be to our bodies.
Organic Low Glycemic Sugars are sugars that are not processed or less processed than their processed counterparts; they are organically grown and harvested, and have a low glycemic index. The glycemic index provides a measure of how quickly blood sugar levels rise after eating certain foods. Organic Low Glycemic Sugars sugars do not register in the body as fast as refined sugars and blood sugar levels seem to retain a sense of normality when having these in moderation accompanied by plenty of water, fruits and vegetables, and regular exercise--the same cannot be said of sugars that measure much higher on the scale, such as table sugar or HFCS. These produce a fast paced rise in blood sugar and can cause several problems in our cardiovascular and digestive systems when eaten often. (On average, Americans take in about 12 teaspoons of HFCS per day alone, not including the other harmful sugars such as sucrose, maltose and lactose; the American Heart Association suggests that women intake no more than 6 teaspoons and men no more than 9 teaspoons per day.)
Organic sugars classified as having a low glycemic index are: Agave Nectar, Raw Honey, Coconut Palm Sugar, Date Sugar, Organic Sugar, Evaporated Cane Juice (though be careful because it registers a bit higher than those preceding it in the list), and Black Strap Molasses (which registers the same as evaporated cane juice). Note that I have chosen to omit both Turbinado and Raw Sugars as I feel they are just a bit too high and are semi-processed; additionally, they should not be used at all if you are faced with issues around obesity, heart disease or diabetes.
As you gradually move toward using less sugar, you may want to switch to sugars that will become easier to leave out should you make a progression to that point. The sugars listed here as organic, I believe, will be a bit easier to stop using when you are ready to make a more holistic change.
Now for the good stuff! There are a few ways you can reduce the amount of sugar you intake and by making slow, gentle changes to the processed sugars you are currently using an implementing a couple of key steps, you can see a change in your energy levels, your mood and even your weight!
5 Ways You To Reduce Refined Sugars in Your Diet This New Year
1. Increase your intake of local, seasonal, and organic fruits and vegetables that curve your desire for sugar. Items high in fiber, such as: sweet potato, apple, broccoli, strawberry, carrot, papaya, cauliflower, starfruit, spinach, chick peas, blueberry, kale, raspberry, collards, pear, zucchini, fig and mango all give you a sense of fullness and register in your body as "sweet" without the ill effects sugar can bring--this will satisfy your desire for harmful sugars.
2. Replace all of the refined sugar in the house with Organic Low Glycemic Sugar. Feel your way around the different sugars and see which is best for different types of uses. (Note: Agave Nectar is the most versatile and is readily available, raw honey is the most popular, though has a higher index.)
3. Cut out sweetened drinks like soda pop, juice, flavored waters and milks, as well as pre-sweetened teas and coffees. (Note: try this for one week and watch your weight decrease and your energy increase immediately.)
4. Reduce the amount of sugar called for in recipes by half and substitute that sugar with an Organic Low Glycemic Sugar. (You will be surprised at how much sugar you have been using in your recipes when you taste how sweet your dishes come out. Note: Both Agave Nectar and Coconut Palm Sugar work well for baked goods.)
5. Drink plenty of water each day. Water will help to flush and regulate your bodies systems and encourage optimal function of your internal organs. (Note: The suggested daily water intake is 2.7 liters for women and 3 liters for men.) Additionally, it will help if you regularly take organic supplements of vitamins D3 (1000 IU), B complex (100 mg), Fish Oil (800-1000 mg) and Bilberry Extract (80-160 mg).
Try these with a gentle approach and listen to your body; trust that it is wise and knows what you need. Implement one of these points every two to three weeks--or even every month if you are a slow mover and it takes some time to get used to. Above all, don't be hard on yourself when implementing changes; take the time to reward yourself when you make progress (maybe a massage or a soak in the hot tub). And when you feel that you are not meeting your goals, breathe and relax, and remember that you have a chance to try it again the following day.
As always, we wish you good health, epicurean adventure, and happy eating!
