The Body and Sugar

Photo Credit: Elisa Azzali



No doubt that processed sugar is one of the main culprits of health sabotage. It is one of the first things that many people attempt to cut out when seeking to improve their diets. There is a good reason for it too, as added and processed sugars have been proven time after time as a detrimental aid in disease with no benefits. Naturally many will opt for an alternative. With sugar hiding under so many names and descriptions,  many become confused and even frustrated when looking at ingredient labels.

Understanding the body and its Natural Sugars

Our body produces natural sugars that it uses as energy called glucose. This is made through the process of breaking down the sugars and starches (carbohydrates) in the food.  Glucose is released into the bloodstream after being absorbed by the stomach and small intestine. Here it will be used as energy with the help of insulin (which is produced by the pancreas) or it will be stored in the liver to be used when the body needs it.
On average, when a food item that is high on the glycemic index is broken down in the body, glucose levels in the blood will rise. Without healthy interventions from the diet, these constant high blood sugar levels can inevitably lead to diabetes.[1,2] Your body will try to remove excess sugar through frequent urination, thus affecting the kidneys and leading to dehydration. Other aspects of the body will be affected as well such as the liver, vision, low energy levels, and weight gain.


Do We need Sugar?

As explained, glucose is used as energy so it's not an enemy to the body. The problem comes in with the kinds and rate of sugar one consumes. Refined and processed sugars will lead to the glucose spike in the blood, leaky gut, cardiovascular disease, and other degenerative issues. [3,4] One should steer clear of these kinds of sugars. All may not be identifiable as many sugars hide in foods many wouldn't expect like savory items. However, many are clearly listed on the ingredient labels of food items. The types of sugars you may see on ingredient labels, to name a few are:

  • Cane Sugar 
  • Beat Sugar
  • Fructose
  • Corn syrup
  • Dextrose
  • Maltose
  • Sucrose 
Take a look at 61 Names of Sugar.


One of the keys to keeping balanced blood sugar levels is to eat slow releasing foods or foods "low on the glycemic index". Typically these foods will contain fiber which slows down the rate of absorbing the sugars leaving a steady rise of glucose in the blood.

What about Sugar in Fruit?

Fruit contains a kind of sugar called fructose. Many are confused about this matter due to added fructose in many sweets and junk foods (such as high fructose corn syrup). Added fructose is indeed damaging to your health. As with any added sugar, it can be addicting due to the dopamine release[5] and lead to the aforementioned examples of effects of sugar. For this kind of sugar especially, it is not processed in the body like glucose; rather it is metabolized in the liver. When it reaches the limit that can be stored there, which is about 60 grams, it will be converted into fat. Unfortunately, the average American intakes at least 82 grams of fructose every day.[6] This normally is the result of consuming processed foods with high amounts of added sugars. On the other hand, the fructose in fruit is well balanced by fiber, vitamins, minerals, and antioxidants thus making it very difficult to over-indulge in.

Sugar Substitutes 

So now that we have cleared our cupboard of the bad stuff, let's replace it with beneficial sweeteners.
One of the best sugar substitutes is raw, locally sourced honey. Aside from being incredibly tasty, honey contains amino acids, antimicrobial benefits, antioxidants and can even help reduce allergy symptoms.
Another great substitute is dates. You can use whole dates in smoothies or buy date sugar made from dried dates. Please note that if you buy them in a "granulated form" they will not dissolve like white sugar.
Coconut sugar is one of my personal favorites. It is made from the sap of the coconut palm tree. Coconut sugar contains trace minerals like phosphorus and potassium and magnesium. It does have a distinct flavor so I recommend caution when putting in certain recipes.
 Other natural sweeteners you might like to try are[7]:

  • Organic Maple Syrup 
  • Black Strap Molasses 
  • Organic Brown Rice Syrup
  • Real Fruit Jams, Juices, or Purees 


Its very difficult to doge added sugars in this day and age, which is why homemade meals are encouraged more than ever. If you have a sweet tooth, take the time to make creative snacks and treats. It will help you appreciate it more, reduce overeating and can create bonding time for you and your family.
If you are in need of some ideas, check out thebigmansworld.com for some creative and easy ideas on simple and healthier sweet options.


Disclaimers

  • All product reviews are based on my experiences. Please be advised that everyone may not have the same experience. I am not affiliated with any product or marketing unless otherwise noted. Please check with manufacture disclaimers prior to use of any product.
  • All advice, information, and remedies should be taken into severe consideration. Please contact your health practitioner or holistic practitioner if you are struggling with a disease or currently taking any form of medication, pregnant or breastfeeding.
  • These statements-unless otherwise noted- have not been evaluated by the FDA 

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