As a self-admitted sugar-holic, I spend a significant amount of time learning about and trying healthy alternatives to white sugar.
There is a lot of information out there on what those “healthy” alternatives are. Some claim artificial is the way to prevent chronic disease associated with excess sugar, while others say natural is the best bet.
With chronic disease on the rise, the debate around artificial versus natural sweeteners continuing to rage, and the ever-increasing waistlines of our population, it is important to dispel some of the myths around sweeteners and naturally occurring sugar.
What is sugar?
Sugar, also known as sucrose, is both a chemically made and naturally occurring chemical that consists of two types of molecules: fructose and glucose.
Fructose, found in foods such as fruit, root vegetables and honey, is the component of sugar that tastes sweet.
Glucose, present in practically everything people eat, is a life-sustaining molecule for all life forms. It is the fuel by which every cell in the body functions. When the body absorbs glucose, it enters the blood stream and causes the release of insulin, which in turn helps cells absorb the glucose and turn it into energy or store it for future use.
Table sugar is derived from sugar cane and sugar beets. These naturally occurring plants undergo a rigorous “purification” process in which it is bleached and refined.
Natural cane sugar and beet sugar contain significant quantities of vitamins and minerals, as well as small amounts of protein. The chemical process of creating sucrose strips the vitamins, minerals and proteins from the sugar, leaving only sucrose.
Is sugar really a problem?
The previous description would indicate sugar is important, and thus could not possibly be the cause of all the health problems people have today. While sugar is crucial to daily functioning, as with most things, too much of a good thing can end up becoming a bad thing.
Humans are programmed to seek sugar. Back in the cave man days, biology taught things that taste sweet provide short-term energy and sustain life. This innate knowledge is present for times when food is scarce. Unfortunately, it is not turned off in times of plenty.
In today’s society, where food is easily found without foraging in the bushes or hunting in the forest, humans have turned a life-sustaining molecule into an addiction.
When too much sugar is in the blood stream, the body releases large amounts of insulin in an attempt to force it into the cells before it causes damage.
Initially, the cells store it for future use either as glycogen (sugar chains) or as fatty acid chains (i.e. fat), leading to being overweight or obese.
Eventually, cells decide they have stored too much glucose, and stop responding to insulin. This is known as Type II Diabetes Mellitus (the fastest growing chronic disease in our society).
The other health problems that can be caused by excess sugar intake include dental caries, candida, depression, cancer, heart disease, immune suppression and the list goes on.
Unfortunately, artificial sweeteners cause their own list of health problems. Cancer, depression, seizures, migraines, nerve function impairment and weight gain have all been linked to artificial sweetener use.
The debate is heated and ongoing, with research wavering on the validity of the claims of either side of the argument. The key point to remember is that they are artificial; i.e. they are not natural and therefore the body does not know how to metabolize or use them.
While artificial sweeteners and excess sugar are known to cause a myriad of health concerns and diseases, the fact remains sugar is a crucial element to both pleasure and health. So the question arises, how does one ensure they are getting enough sugar without adversely affecting their health?
The answer is to choose unrefined, naturally occurring foods and to consume those high in sugar in moderation.
Below is a list of sources of naturally occurring sugars. Honey and maple syrup can be used to substitute for table sugar, as they are equal in sweetness, but contain far more beneficial nutrients than simply glucose. Certain fruits can also be substituted for table sugar in baking for more interesting and nutritious baked goods.
Vegetables
Vegetables are composed of complex carbohydrates (or starch), which are very long chains of glucose. These starches are broken down and absorbed slowly over time, reducing the insulin spike associated with simple carbohydrates (table sugar).
Added benefits include high vitamin, mineral and fibre contents.
Beets, pumpkin and carrots can be used in baking such as cakes and breads to add sweetness and a variety of other important nutrients.
Fruits
Fruits contain fructose, which does not create the insulin spike associated with glucose.
While consuming large quantities of high-fructose containing foods (such as corn syrup) is related to increased cardiovascular risk, consuming whole fruits is beneficial to the body. Added benefits include high vitamin, mineral and fibre contents.
Apples, pears and dates can be added to cookies and squares for natural sweetness and a wide variety of beneficial vitamins and minerals.
Honey
Honey is high in Vitamin B6 and riboflavin and is an excellent source of iron and manganese. It contains many other vitamins, minerals and protein, as well as antioxidant and enzyme activity.
Honey is beneficial to healthy gut bacteria due to its nutrient content. Its anti-microbial activity is known to help the immune system.It is equally as sweet as table sugar but is not recommended for infants under the age of one due to their immature digestive tracts.
Honey can replace table sugar in any recipe at a 1:1 ratio.
Maple Syrup
Maple syrup is an excellent source of manganese (two tablespoons equals 37.7% of the daily requirements). It also contains zinc, potassium and calcium and has been shown to inhibit two sugar-metabolizing enzymes associated with Type 2 Diabetes.
Maple syrup contains antioxidant enzymes that reduce free radical damage to cells and it can also replace table sugar in any recipe at a 1:1 ratio.
This column is submitted by Dr. Katie McKeown, a naturopathic doctor with Optimum Integrative Health Centre in Fergus.
