The Truth about the Sugar
People knowingly or unknowingly consume sugar in many forms. Excess consumption of sugar can cause weight gain, diabetes, liver disease, etc. Read this article to learn more!
People from all age groups love sweets but this sweetness often comes with a price tag which is not good for health.
Sugar has been a part of our lives, whether it’s a birthday celebration, festival, any special occasion, or just a sweet tooth, it all starts with sugar.
Over the period, sugar consumption has increased. Many commercially available food items contain added sugar which we consume unknowingly.
Many fruits such as Mangoes, Cherries, and Grapes are high in natural sugar, so they should also be consumed in moderation.
Consuming excess sugar regularly can have many bad effects on health.
This article will discuss the types, sources, effects, and solutions of eating sugar.
Table of Content
2. What are the Types of Sugar?
3. What is the difference between Natural Sugar and Added Sugar?
4. What are the different forms of sugar available in the market?
5. How does our body digest Sugar?
6. Effects of Eating Sugar on the Body
7. What are high-sugar foods to avoid?
What is Sugar?
The chemical formula of Sugar is C12H22O11.
Sugar is a carbohydrate that our body utilizes as a source of energy.
People generally use the term “Sugar” to define white or refined sugar but all sweet carbohydrates are Sugars.
Fruits and dairy products contain natural sugar, however many products in the market have added sugar to enhance their taste and flavor.
We use sugar in many forms such as white sugar, honey, jaggery, etc.
Note: Sugar is a type of carbohydrate that acts as an energy source for the body. It’s naturally present in many fruits and dairy products.
What are the Types of Sugar?
Sugars can be classified into Simple sugars (monosaccharides) and double sugars (Disaccharides).
Monosaccharides are the simplest form of sugar. It consists of a single sugar.
Disaccharides contain two types of monosaccharides.
Following are the types of monosaccharides and disaccharides sugar.
· Glucose:
Glucose is a kind of simple sugar. It is present in fruits and other parts of the plants.
It is the main energy source for our body. Our body breaks any other form of sugar into glucose to get energy.
Glucose bonds with other types of sugar to form disaccharides or double sugars.
The G.I. (Glycemic Index) of glucose is 100, which means it causes a quick blood sugar hike.
Glucose is present in fruits, honey, corn, etc.
· Fructose:
Fructose is a simple sugar. Among all naturally occurring sugars, fructose is the sweetest.
Another name for Fructose is “fruit sugar”. It is present in honey, sugarcane, and vegetables.
The G.I. (Glycemic Index) of Fructose is 25, it has less effect on blood sugar levels and doesn’t require insulin to metabolize. The liver metabolizes fructose.
· Galactose:
Another form of simple sugar is galactose. It is equally sweet as glucose.
Another name for galactose is “Brain Sugar”, it is the main component of glycoprotein found in nerve cells.
The G.I. (Glycemic Index) of galactose is 20, so it causes less sugar spike in blood.
Galactose is present in watermelons, peas, dates, etc.
· Sucrose:
Sucrose is a double sugar. It is made up of glucose and fructose combined equally.
White sugar is sucrose, which is made up of sugar cane.
It is most commonly used as a sweetener in households.
The G.I. (Glycemic Index) of sucrose is 65, so it can cause blood sugar spike.
Sucrose is present in apples, oranges, honey, dates, etc.
· Lactose:
Lactose also known as “Milk Sugar” is a double sugar made up of glucose and galactose.
It is primarily present in milk and dairy products.
Lactic acid is obtained from lactose, used in the fermentation of curd and cheese.
Our small intestine produces an enzyme called lactase that breaks lactose into glucose and galactose, which our body uses as energy.
The G.I. (Glycemic Index) of lactose is 46, lower than sucrose.
· Maltose:
Maltose is a double sugar that is made of two glucose units. It is less sweet than sucrose.
It is also known as “Malt Sugar”. Maltose is present in germinating seeds like barley.
Maltase is an enzyme that breaks maltose into glucose that our body consumes as energy.
The G.I. (Glycemic Index) of maltose is 105, it can cause rapid blood sugar spikes.
Note: Sugar is of two types monosaccharides (simple sugar) and disaccharides (double sugar). Glucose, fructose, and galactose are simple sugars and sucrose, lactose, and maltose are double sugar.
What is the difference between Natural Sugar and Added Sugar?
Natural sugars occur naturally and are present in fruits and vegetables. Along with calories it also provides fiber and other nutrients.
The fiber in fruits and vegetables helps natural sugar to digest slowly causing less blood sugar spikes.
Added sugars are added to foods and beverages during manufacturing to make them sweeter.
Added sugars are generally empty calories and do not provide any nutrients. It causes more blood sugar spikes that is unhealthy to the body.
Note: Natural sugars are naturally present in fruits and vegetables while added sugars are mixed with foods for taste and sweetness.
What are the different forms of sugar available in the market?
Sugar is commercially available in various forms which are as follows:
· Granulated Sugar:
Granulated sugar is the other name for white or table sugar. It is a refined sugar.
It is made up of beet sugar or cane sugar.
Granulated sugar is the most common sugar used in households.
· Powder Sugar:
It is the grounded white sugar, also known as confectioner’s sugar used in icing and whipping cream.
Commercial powdered sugar has a small amount of cornstarch in it.
· Fruit Sugar:
Crystals of fruit sugar are smaller and more uniform than white sugar.
It is generally used as gelatin and pudding desserts.
· Brown Sugar:
White sugar when mixed with molasses produces brown sugar. Brown sugar is of two types, dark and light brown sugar, the color of the brown sugar depends upon the amount of molasses added to the white sugar.
· Cane Sugar:
Cane sugar is made from sugarcane, sugarcane juices are boiled to produce unrefined molasses which is then crystallized.
Brown sugar is of three types, unrefined, raw, and refined.
· Invert Sugar:
Invert sugar is made by boiling the mixture of white sugar and water. It has a sweet syrup-like texture.
It has fewer calories than white sugar but has a high G.I. Index, which can cause blood sugar spike.
Note: Sugar is commercially available in many forms such as white sugar, powdered sugar, cane sugar, invert sugar, etc.
How does our body digest Sugar?
Any form of sugar we eat breaks down into simple sugar or monosaccharides in the small intestine with the help of digestive enzymes.
It is then absorbed as glucose in the blood through the wall of the small intestine.
The pancreas secretes insulin to fetch the blood glucose and distributes it to different body cells for energy.
Note: Sugar breaks down into monosaccharides in the small intestine, pancreas retrieves glucose from the blood and distributes it to the whole body for energy.
Effects of Eating Sugar on the Body:
There are various immediate and long-term effects of eating sugar on the body.
· Immediate effects
1. Blood sugar spike:
Sugars are high G.I. index foods, they get quickly digested and absorbed in the blood causing Blood sugar to spike.
2. Change in energy levels:
When we consume sugar, initially it gives a quick burst of energy by increasing blood sugar levels, after the cells absorb the sugar energy levels get down which causes anxiety, hunger, irritation, etc. This phenomenon is also known as the Sugar crash
3. Bloating:
Some foods contain artificial sweeteners, which the small intestine can’t digest. This undigested food causes bloating and gas.
4. Mood:
Studies have found that eating excess sugar can cause depression and other mental issues.
· Long-term effects:
1. Obesity:
Consuming excess sugar regularly can cause weight gain and obesity.
2. Diabetes:
Too much sugar puts extra pressure on the pancreas to produce insulin to control high blood sugar levels. This may lead to type 2 diabetes.
3. Liver disease:
A high fructose diet increases the risk of fatty liver, as fructose metabolizes in the liver.
4. Skin issues:
High sugar intake increases the risk of acne and other skin issues.
5. Heart disease:
Consuming high sugar regularly can increase triglyceride levels and increase the risk of cardiovascular disease.
6. Cancer:
A sugary diet can cause obesity and increase inflammation, which increases the risk of cancer.
7. Tooth Decay:
Sugar interacts with the mouth bacteria to form an acid which causes tooth decay.
8. Cellular Aging:
Eating excess sugar increases the cellular aging process.
Note: Eating too much sugar regularly can cause blood sugar spikes, type 2 diabetes, weight gain, heart disease, tooth decay, etc.
What are high-sugar foods to avoid?
1. Ketchup:
Ketchup is high in sugar. A tablespoon of ketchup can contain 3 to 4 grams of sugar. So excess consumption should be avoided.
2. Fruit Juice:
Many fruit juices in the market contain added sugar which is bad for the health. Read the label carefully before buying fruit juices.
3. Soft Drinks:
Soft drinks are loaded with sugar and don’t provide any nutrients. A 100 ml of soft drink contains around 10 gm of sugar.
4. Chocolate Milk:
Chocolate milk is sweetened with sugar to make it tasty. A cup of chocolate milk contains about 10 gm of added sugar.
5. Protein Bars:
Protein bars are often considered healthy but many protein bars contain high amounts of added sugar which is not good for health.
6. Sweetened Cereals:
Some breakfast cereals can be high in sugar. A sweetened cereal can have 16 to 18 gm of added sugar in it.
Before buying check the label carefully for added sugar.
7. Artificial Sweeteners:
Artificial sweeteners taste like sugar but are very addictive and not good for health. The most commonly used artificial sweeteners are Saccharin, Aspartame, and Sucralose.
Note: Avoid sugary foods like ketchup, soft drinks, chocolate milk, sweetened cereals, etc.
What are Alternatives to White or Refined Sugar?
You can use several natural sweeteners as an alternative to white or refined sugar.
· Stevia:
Stevia is derived from the shrub Stevia rebaudiana. It can prevent weight gain and lower blood sugar levels.
· Allulose:
Allulose is a simple sugar found in some fruits. It contains only 0.2 calories per gram and it tastes like white sugar.
· Jaggery:
Jaggery is healthier than white sugar as it is not chemically processed and contains Antioxidants, Vitamins, and minerals.
· Dates:
Dates are a good source of potassium, magnesium, and manganese. It can be used as a healthier alternative to white sugar.
· Honey:
Honey has natural sugar, it contains antioxidants, vitamins, and minerals like iron and zinc.
The Glycemic Index of honey is lower than sugar so it does not increase blood sugar levels as quickly as white sugar.
· Yacon syrup:
Yacon syrup comes from the Yacon plant. It has a thick texture and is dark in color.
It has fewer calories than white sugar and has a low glycemic index.
· Molasses:
Molasses is made by boiling sugar cane or sugar beet juice. It is a brown sweet liquid and has a thick texture.
It contains antioxidants, vitamins, and minerals like calcium, potassium, and iron and can be used instead of white sugar.
· Maple Syrup:
Maple syrup is made from the sap of Maple trees. It is a natural sweetener and is more nutritious than white sugar.
It contains minerals like zinc, iron, and manganese and has anti-oxidants.
Maple syrup is rich in nutrients but is high in sugar, so it should be consumed in moderation.
Note: Various healthier options for white sugar are dates, honey, jaggery, stevia, molasses, etc.
Conclusion:
Sugar is a carbohydrate that our body uses as energy.
Sugars are of two types monosaccharides (simple sugar) and disaccharides (double sugar).
Natural sugars are found in fruits and vegetables and are healthier than added sugars.
Sugar is available in the market in many forms like brown sugar, cane sugar, granulated sugar, etc.
Excess consumption of sugar can cause weight gain, type 2 diabetes, heart disease, tooth decay, etc.
You can replace regular refined white sugar with healthier alternatives like honey, jaggery, molasses, dates, etc.
You can occasionally enjoy your favorite sweets, donuts, cake, etc. Just limit the quantity and eat in moderation.
Frequently Asked Questions:
· Is eating white sugar bad?
White sugar has empty calories, doesn’t have any nutrients, and has many side effects. It is better to avoid white sugar.
· How to overcome sugar cravings?
You can eat natural sweeteners like dates and jaggery to satiate sugar cravings.
· Can we consume natural sweeteners daily?
Natural sweeteners are healthier than white sugar but still contain sugar so consume it in moderation.
· Should I completely stop eating sugar?
You need not completely stop your sugar intake, just limit the amount of added sugar in your food.