Although some sugar is acceptable, the real problem in our diet comes from using refined (white) or free sugars.
These types of sugars are in desserts, candy, cookies, ice cream, sodas, donuts and other foods that we will explore later in the article. High levels of sugar are also in some kinds of nut butter, canned vegetables, and dried fruits.
Research shows the over-use of sugar is a worldwide epidemic. In America, 1 in 3 adults is overweight due in some part to consuming high quantities of sugar.
Studies also show that the average American consumes as much as 22 teaspoons of added sugar daily or about 70 pounds of sugar each year!
Some sources of sugar:
Beetroot
Sugarcane
It takes at least 10 pounds of sugarcane or 16 pounds of beetroot to make 1 pound of sugar. Few of us would down 1 teaspoon of sugar usually, but did you know that drinking a medium chocolate milkshake has up to 10 teaspoons of sugar?
Few realize how addictive sugar can be, but refined sugar has no nutritional value and can contribute to nutritional imbalances in the body.
Increases in sugar intake can cause feelings of hunger when you're not hungry. It then prompts you to eat more sweet stuff like chocolate, donuts or candy to satisfy the appetite.
Fact:
The more sugar one eats, the more it lessens the appetite for more health-giving foods.
When refining takes place, it strips sugar of the B-vitamins, chromium, and other organic salts. As you digest it, the body has to work harder to produce sufficient alkalinity in the blood to help neutralize the high carbon content in the sugar.
It clogs the system and robs the body of essential minerals. Refined sugar also destabilizes the alkaline balance in the body.
How sugar affects the body:
The Immune System
High sugar in the body also weakens the immune system. The more sugar you eat, the less power your white blood cells have to fight off infections and disease.
In fact, some research suggests that sugar can suppress the immune system for as much as 5 hours at a time!
Some studies also show high levels of sugar in the blood may contribute to increases in colds and flu and some type of cancers.
Blood sugar
Since refined sugar has no fiber, and few healthful nutrients, it is absorbed more quickly into the bloodstream.
It causes a "sugar rush" or spike in the blood glucose levels, then it drops drastically, especially in persons who are diabetic.
The highs and lows in blood glucose can also affect the way the body uses insulin and can increase diabetic symptoms. Sugar may also promote insulin resistance or intolerance.
The brain
When the blood sugar drops, the brain becomes sluggish and foggy and helps reduce the ability to think and reason, especially in children. Sugar also increases feelings of irritability and fretfulness, and studies suggest it may have the same effect on the brain as cocaine use.
Increase in inflammation
Research also shows that consuming large amounts of sugar may be more harmful to the body than eating meat and other high-protein foods. It's also one of the leading causes of inflammation build-up in the body.
The stomach
Recent studies reveal sugar causes fermentation in the stomach. It also increases stomach acids and may increase the risk of stomach cancer.
Depression
Too much sugar can also reduce the levels of B vitamins in the body. B vitamins help elevate the mood and promote a positive outlook.
Obesity
Over-use of sugar can also increase the fat levels (triglycerides) in the blood, and show up in the waistline.
Tooth decay
Sugar can stick to the teeth and increase the incidence of tooth decay.
The colon
High sugar intake between meals may help increase the risk of colon cancer. It enhances the growth of some cancer-causing cells in the intestine.
Brittle bones
A diet high in sugar can also lessen the calcium reserves in the body, and increase your risk of fracture due to brittle bones.
Gallstones
According to recent studies, refined sugar can also increase your risk of gallstones.
Crohn's disease
The low fiber content in refined sugar can increase the incidence of Crohn's disease. Chron's disease is a type of inflammation of the bowel and gastrointestinal tract (mouth, stomach, intestines, anus). It may cause abdominal pain, tiredness, diarrhea, bloody stools, weight loss, and fever.
Low birth-weight in babies
Some studies show that high sugar consumption in pregnant teens may contribute to babies with low weight at birth.
The liver
Perhaps one of the most critical areas in the body, we may overlook the way sugar affects the health of the liver. The liver utilizes sugar in the form of fructose to make fat.
By using refined sugars like high-fructose corn syrup, we may increase the amount of fat in the liver, which can predispose us to liver disease.
Some studies suggest sugar may be just as harmful to the liver as alcohol and may increase liver fat, even if you are at your average body weight.
Forms of sugar present in most commercial foods:
Many are not aware of the unknown types of sugar in most popular supermarket brands:
Fructose: Naturally found in fruits or in crystals made from processed cornstarch, rice or wheat. Crystalline fructose is about 5 times sweeter than high-fructose corn syrup and 20 percent sweeter than white sugar.
Sucrose: Regular table sugar. It's usually harder for the body to break down.
Lactose: Milk sugar, and is the cause of many food allergies and lactose intolerance.
Maltose: Malt sugar often used to replace high-fructose corn syrup. It's less sweet than table sugar and found in sweet potatoes, sprouted grains, some cereals, and fruits. Manufacturers use maltose in some candy and frozen desserts. The maltose in sprouted grains is used to make beer, malt vinegar, and whiskey.
Galactose: (used to thicken foods) and found in milk and some dairy products, and trace amounts in some seeds and beans.
Beet sugar: Made from beets that are grown commercially for sugar production.
Coconut sugar: Made from the sap of the date palm, sago palm or sugar date palm tree.
Sucanat: Less refined sugar with a higher content of molasses.
Date sugar: Made from dehydrated dates and used to replace white or brown sugar.
Agave nectar: Filtered and heated juice from the agave plant. While it may be a low-glycemic food, ongoing studies are showing agave may be just as high or higher in fructose than other foods. High fructose may help increase the risk of diabetes, heart disease, and hypertension.
Fact: Agave is not recommended for use by pregnant women. Research suggests it may cause defects in the unborn child.
Molasses: Use it in place of table sugar. It is full of calcium, iron, magnesium, vitamin B6 and other trace minerals and vitamins.
Benefits of molasses:
Helps improve anemia
Improves osteoporosis
Treats skin disorders
Improves brittle hair and nails
Honey: One of nature's oldest and purest foods. Although honey is given a bad rap by some experts, it has many benefits when used moderately.
Benefits of honey:
Helps the body retain calcium from other foods
Preservative
Promotes good kidney function
Sedative
Laxative - good for bowel infections
Emollient: softens and moisturizes skin and hair
Bacteriacide: kills bacteria
Antiseptic
Antibiotic
Disinfectant
Helps support liver function
Heals burns, wounds and ulcers
Relieves throat infections
Nourishes persons who are underweight or infirm
Helps improve physical weakness, or lack of energy (asthenia)
Corn Syrup: Made from cornstarch and is high in glucose, maltose, and fructose. It's used as an additive to help keep foods fresh and moist. Corn syrup can increase liver fat and uric acid in the blood.
Stevia: From the leaves of the green herb and is about 15 times sweeter than regular table sugar (sucrose). Stevia does not decay the teeth like regular sugar. While studies on stevia are ongoing, some suggest that it may increase appetite and body weight like other forms of sugar.
Some benefits of stevia:
May help regulate blood glucose levels in diabetics
Contains no calories
Vasodilator: Widens the blood vessels, allowing more blood flow in the cells and arteries, and reduces blood pressure.
Fruits and Vegetables: The best way to consume sugar. Along with sugar, fruits are high in fiber, which helps reduce the absorption of sugar in the body. When sugar is slow-released in the system, it requires less insulin to process and reduces fat build-up in the body.
Sugar from fruits is better absorbed and tolerated by diabetics than other forms of sugar. Fruits are also higher in plant nutrients, vitamins and minerals which help the body metabolize sugar into energy.
Sugar alternatives:
Dates
Raisins
Honey
Fruits and vegetables
Raw sugar is significantly less damaging to the body than white sugar. Use moderately.
Sugar content in some favorite foods:
You may be surprised at the sugar content in some of the common foods we eat every day. Take a look! 1 gram of sugar = 4 teaspoons
Ketchup: 1 Tablespoon = 1 teaspoon of sugar
BBQ sauce: 2 Tablespoons = 14gs or 3 teaspoons of sugar
Fruit juices: Depending on the brand may contain from 3 to 6 teaspoons of sugar or 23 grams per cup.
Apple juice: 39 grams or 8 teaspoons of sugar
Low-fat yogurt: 1 cup size: 47 grams or 12 teaspoons of sugar
Spaghetti sauce: 1 cup = 2 teaspoons of sugar
Sports drinks: 20 ozs = 32 grams or 8 teaspoons of sugar
Chocolate milk: 8 ozs = 2 teaspoons of sugar
Granola: 1serving = 6 teaspoons sugar
Flavored coffees: lattes, cappuccinos, etc. up to 25 teaspoons of sugar or 3 times as much sugar as in Coke
Iced tea: 12 ozs = 33 grams or 8 teaspoons of sugar
Canned soups: 4-6 teaspoons of sugar per can
Canned fruits: 4-5 teaspoons of sugar per 1 cup servings
Ice cream: 17 grams = 4 teaspoons of sugar
Popsicles: 1/2 cup/1 popsicle = 3 teaspoons of sugar
Apple pie: 1/6 piece of pie = 4 teaspoons of sugar
Chocolate bars: 1 bar/2.6 ozs = 7 teaspoons of sugar
Candy bars: 2 ozs = 26.3 grams or 6 teaspoons of sugar
Baked Beans: 1 cup = 5 teaspoons of sugar
Breakfast cereals: 12 grams or 3 teaspoons of sugar
Canned puddings: 20 grams = 5 teaspoons of sugar
Milkshake: Medium 1 fl. oz = 10 teaspoons of sugar
Smoothies: 7-8 teaspoons of sugar
Vitamin Water: 1 bottle - 32 grams or 8 teaspoons of sugar
Coca-Cola and some sodas = 8 teaspoons of sugar
Protein bars: 30 ozs or 8 teaspoons of sugar
Recipes:
Ketchup: 2 cups or 32 servings (1 Tbsp.)
2 cups canned tomatoes or 2 cups fresh, diced tomatoes
1- 4 oz. can tomato paste
1/2 red bell pepper, chopped
1/4 cup onion, chopped
1/8 cup frozen orange juice concentrate
1 bay leaf
1/2 tsp. celery seeds
2 carrots, cut in chunks
4-6 tbsp. lemon juice
Salt to taste (optional)
Garlic powder to taste
1. Blend all ingredients in a food processor until smooth
2. Transfer mixture to a saucepan and simmer uncovered, on low heat
3. Stir constantly to desired consistency
4. Add more orange or lemon juice as needed
5. Add a touch of honey to taste if you need sweetener
Baked Beans
3 cups cooked white, black, red beans
1 1/2 cups tomatoes, canned
1/4 cup molasses
3 tbsp. or less honey to taste
1/4 cup dates
2 cloves garlic
1 onion sliced
1. Blend dates with 1/4 cup water in a blender.
2. Mix all ingredients (except onions) and add salt to taste
3. pour mixture into a casserole dish
4. Place onions on top of beans
5. Bake for 1 to 11/2 hours until beans absorb most of the moisture
6. Don't overbake
Enjoy!