Refined Sugars and Its Dangers: What You Need to Know
Whole Foods vs. Food Manufacturers
We all know that refined sugars are harmful. Many people criticize refined sugar because consuming too much of it can cause health issues.
But what exactly does processed sugar entail, and how does it negatively impact our health?
This piece will discuss various kinds of sugar and their impact on our well-being. This will further highlight the importance of reducing refined sugar intake and advise avoiding it.
What is Sugar?
Sugar is a simple carbohydrate that occurs naturally in many fruits and vegetables. Most processed foods have added sugar, such as sugarcane, sugar beets, high-fructose corn syrup, and other sweeteners.
Numerous foods and beverages contain it, including most baked goods, making it challenging to avoid. Sugar delivers energy through calories, yet it contributes little else regarding nutritional value.
The Different Types of Sugar
Sugar primarily comes in two forms: Natural and processed sugars.
1. What does refined sugar mean? Refined sugar definition
Producers process refined sugar from natural sources like sugarcane or sugar beets to eliminate impurities and contaminants.
This process results in pure, crystalline sucrose with no nutritional value except calories. This is the bagged white sugar available at grocery stores.
After refinements, sugar loses its nutrients, and the concentration is even more vital. The outcome is incredibly sugary and packed with energy, possessing a high-calorie count but devoid of nutritional worth.
Refined sugar has a high glycemic index, quickly raising blood sugar levels. Research has linked it to several health problems, including obesity, type 2 diabetes, heart disease, and cancer.
2. Unrefined sugar or natural sugar
These are the natural sugars that occur naturally in fruits and vegetables. Not as processed as refined sugar, maple syrup retains some nutrients and fiber in its whole-food form.
Natural sugars have a lower glycemic index, meaning they don’t cause spikes in blood sugar levels.
Image of sugar cane fields
Understanding Refined Sugar’s Effects on Health
When we eat sugar, our bodies release insulin to help transport the sugar into our cells for energy.
However, high sugar consumption can lead to insulin resistance. This can lead to type 2 diabetes, a condition in which blood sugar levels become too high.
Researchers have also linked refined sugars to other health problems.
Diabetes: Diabetes is a long-term medical condition in which the body cannot correctly metabolize blood glucose (sugar).
Obesity: Sugar is high in calories and can contribute to weight gain.
Heart disease: Too much sugar can lead to unhealthy cholesterol levels and increased triglycerides, risk factors for heart disease.
Cancer: Overeating added sugar may raise the risk of certain cancers, like pancreatic cancer.
Tooth decay: Sugar can contribute to tooth decay by feeding the bacteria in your mouth that cause plaque.
Candy made with refined sugars
The Downsides and Dangers of Refined Sugars
Several crucial methods exist through which food containing processed sugar can harm our well-being:
1. Sugar is high in calories and can lead to weight gain.
2. Sugar causes spikes in blood sugar levels, leading to type 2 diabetes.
3. Sugar promotes inflammation in the body, leading to heart disease and other chronic diseases.
4. Sugar feeds cancer cells and can promote the growth of tumors.
5. Sugar addiction is a reality; giving up processed sugars can be challenging.
6. A high sugar level increases the potential for non-alcoholic fatty liver disease.
How to Avoid Sugar
Alternatives to refined sugar:
To avoid sugar, eat a balanced diet with many fruits, vegetables, and whole grains. These foods contain natural sugars.
To reduce sugar intake, limit processed foods and sugary drinks.
Check labels carefully to avoid hidden sugars.
When you eat something sweet, opt for unrefined sugar over refined sugar whenever possible.
Many foods contain added sugar, making it difficult to avoid. However, there are a few things you can do to cut back on your sugar intake:
Read food labels carefully. Be mindful of concealed sugars such as sugarcane, honey, molasses, corn-based sweeteners, and concentrated fruit juices.
Opt for fresh fruits and vegetables over processed or pre-packaged options.
Restrict your intake of sweet beverages such as fizzy drinks, energy drinks, and sugar-laden coffee or tea.
Replace sweet treats with nutritious alternatives such as seeds, nuts, or raw fruits.
These simple changes can help reduce sugar consumption and improve overall health.
How Can Sugar Appear On The Ingredients List?
In nutritional labeling, sugar goes by at least 60 different names. The list below names the most common types of sugar that may appear on an ingredient list.
PLEASE NOTE: THERE ARE TWO PAGES ON THE LIST BELOW - JUST CLICK AGAIN TO SEE THE NEXT ONE.
Honey and maple syrup have health benefits but are high in sugar. Excessive consumption can have adverse health effects. Be mindful of how much you consume to maintain a balanced diet.
Eating mostly whole, unprocessed foods is the best way to avoid added sugars.
Foods can contain refined sugars such as fruit juice concentrate, malt sugar, and sugarcane. Other refined sugar ingredients include those that end in "ose," such as fructose, dextrose, and sucrose.
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How Much Sugar Should I Eat Per Day?
The American Heart Association suggests that men limit their daily sugar intake to 36 grams. For women, the recommended limit is 25 grams or less per day.
Most, if not all, Americans, on the other hand, consume far more sugar than this recommendation. In the United States, people consume 152 grams of sugar daily, more than three times the limit recommended by the AHA.
If you're trying to reduce your sugar intake, aim to decrease it gradually over time. Begin by lowering your intake of sweetened beverages and treats, then reduce the sugar you incorporate into meals.
Gradually reducing sugar intake can improve your eating habits and lower your risk of developing chronic diseases.
Image of fresh, healthy produce
Sweet, Sweet, Frequently Asked Questions
What are examples of refined sugar?
Refined sugar is a processed natural sugar from sugarcane or sugar beet plants. It strips away nutrients and fiber, leaving behind pure sucrose crystals.
What is high fructose corn syrup?
Farmers extract sweet syrup from corn to use as a natural sweetener. Enzymes transform a portion of the glucose into fructose, creating a syrup-like consistency.
It is frequently used in ready-made meals and drinks to replace sugar.
Is honey a healthy alternative to sugar?
Honey contains some health benefits but is still high in sugar. Use honey sparingly and opt for other natural sweeteners like stevia.
What is the difference between cane sugar and corn syrup?
Regular sugar comes from sugar cane, while corn syrup is made from cornstarch. It is more economical and offers a longer shelf life than regular sugar.
Is sucralose artificial?
Yes, sucralose is an artificial sweetener made from sucrose. Many people often use it as a replacement for table sugar.
Final Thoughts
Sugar is a simple carbohydrate that occurs naturally in many fruits and vegetables. Processed foods such as sugarcane, beet sugar, high-fructose corn syrup, and other sweeteners contain it.
Sugar causes spikes in blood sugar levels, leading to type 2 diabetes. It also promotes inflammation in the body, leading to heart disease and other chronic diseases.
Sugar addiction is a reality, and giving up sugar can be challenging.
You can use the WAVwatch to help you control any sugar-related issues.
To avoid sugar, eat a balanced diet with plenty of fruits, vegetables, whole grains, and natural sugars.
Limit your processed foods intake, and read labels carefully to avoid hidden sugar sources. When you eat something sweet, opt for unrefined sugar over refined sugar whenever possible.