Dante Carrillo
Refined sugar is a hot topic in the health and wellness industry, and for good reason. Refined sugar is added to many packaged foods and drinks, and it can be challenging to reduce our intake. While sugar is not harmful in small amounts, our bodies do not need added sugars to function properly. Excessive consumption of refined sugar has been linked to various health issues, including obesity, type 2 diabetes, heart disease, and certain types of cancer. It is important to understand the impact of refined sugar on our bodies and make informed choices to improve our health and well-being.
Do we need refined sugar in our diet?
| Characteristics | Values |
|---|---|
| Natural sources of refined sugar | Corn, sugar beets, and sugar cane |
| Processed form | Granulated sugar, corn syrup, honey, maple syrup, agave |
| Natural sugar found in | Fruit, dairy, starchy vegetables, whole or minimally processed carbohydrates |
| Refined sugar added to | Packaged foods, ice cream, pastries, soda, bread, pasta sauce, yogurt, granola bars, candy, cakes |
| Health effects | Obesity, diabetes, heart disease, depression, dementia, liver disease, cancer |
| Recommended daily intake | Women: no more than 25 grams, Men: no more than 37 grams |
| Alternatives | Whole foods, fruits, vegetables, nuts, whole grains |
| Strategies to reduce intake | Read labels, choose sugar-free options, limit sugary drinks, reduce sugar in tea/coffee |
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What You'll Learn
Natural sugar vs refined sugar
Natural sugars are those that occur naturally in foods such as fruits, vegetables, dairy, grains, and beans. These include fructose, glucose, sucrose, lactose, and maltose. Natural sugars are typically accompanied by fibre and other nutrients, which help slow down the digestion of sugar, preventing a rapid spike and drop in blood sugar levels.
Refined sugars, on the other hand, are processed from natural sources like corn, sugar beets, and sugar cane, leaving only the sugar. Examples include table sugar, corn syrup, and high-fructose corn syrup. Refined sugars are typically added to packaged foods and drinks to improve taste and boost flavour. These added sugars provide empty calories, containing no vitamins, minerals, protein, fat, fibre, or other beneficial compounds.
Natural sugars, when consumed in moderation as part of a balanced diet, are not associated with negative health effects. The fibre and nutrients present in whole foods containing natural sugars help regulate the digestion of sugar. In contrast, refined sugars are linked to various health risks. A high intake of refined sugars is associated with an increased risk of obesity, type 2 diabetes, heart disease, and certain cancers. The World Health Organization (WHO) recommends that added sugars make up no more than 10% of a person's daily calorie intake, with a further suggestion of a limit of 5% for additional health benefits.
It is worth noting that some foods, like honey and agave, fall somewhere in the middle of the natural and refined sugar spectrum. While they are natural sweeteners, they are highly processed, and thus, their impact on health may differ from that of whole food sources of natural sugar.
In summary, natural sugars, when consumed in moderation from whole food sources, are generally safe and provide additional nutrients. On the other hand, refined sugars are considered empty calories and are best limited or minimised in the diet due to their potential detrimental effects on health.
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Health risks of refined sugar
Refined sugar is made by extracting and processing the sugar naturally found in foods like corn, sugar beets, and sugar cane. This refined sugar is then added to various foods and beverages to improve taste and extend shelf life. While it is fine to consume refined sugar in small amounts, excessive intake can lead to several health risks.
Firstly, a diet rich in refined sugar is associated with a higher risk of obesity. Sugar-sweetened beverages, such as sodas, juices, and sweet teas, are loaded with fructose, which increases hunger and desire for food. This leads to increased calorie consumption, resulting in weight gain. Additionally, excessive fructose consumption may cause resistance to leptin, a hormone that regulates hunger and signals the body to stop eating. This interference with leptin regulation further contributes to weight gain.
Secondly, refined sugar consumption is linked to an increased risk of type 2 diabetes. High levels of sugar cause the pancreas to produce more insulin, and prolonged exposure to high insulin levels can lead to insulin resistance. This, in turn, can increase the risk of developing type 2 diabetes.
Thirdly, refined sugars are associated with a higher risk of heart disease. A 15-year study found that individuals who derived 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those consuming 8% of their calories as added sugar. The exact mechanism by which sugar affects heart health is not fully understood, but it appears to have indirect connections.
Furthermore, excessive refined sugar intake has been linked to an increased risk of stroke. A study of over 25,000 people in Sweden found that consuming eight or more servings of sweetened drinks per week was associated with a higher risk of stroke. This risk is likely due to the spike in blood sugar and insulin levels caused by sugary foods and beverages.
Excessive consumption of refined sugar has also been linked to other health concerns, including acne, low energy, depression, premature aging, and an increased risk of certain types of cancer, dementia, and liver disease.
It is important to note that natural sugars, such as those found in fruits, vegetables, and dairy products, are generally not a cause for concern. These foods contain other components that slow down the digestion of sugar, preventing rapid blood sugar spikes and providing essential nutrients and fiber.
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How refined sugar impacts the body
Refined sugar is added to many packaged foods and drinks, such as ice cream, pastries, and soda, and tends to be heavily processed. It is also added to foods to improve taste and extend shelf life. These processed foods can be rich in salt and added fats, which can harm your health when consumed in high amounts.
Consuming large amounts of refined sugar, especially in the form of sugary beverages, has consistently been linked to obesity and excess belly fat, a risk factor for conditions like diabetes and heart disease. Diets rich in refined sugar are also commonly linked to a higher risk of type 2 diabetes, depression, dementia, liver disease, and certain types of cancer.
Refined sugar has also been likened to drugs because it can release dopamine in your body and intensify cravings for more sugar. This is why food manufacturers add more of it to foods to increase their appeal and make consumers want more.
To reduce your intake of refined sugar, you can opt for whole, minimally processed foods instead of processed ones. You can also reduce your use of sweeteners like table sugar, agave syrup, brown sugar, rice syrup, and coconut sugar. Checking food labels can be instrumental in reducing the amount of refined sugar in your diet.
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Refined sugar in packaged foods
Refined sugar is added to many packaged foods, so it's important to check food labels to reduce your intake. A wide array of names can be used to label added sugar, including high-fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel, and ingredients ending in "-ose" such as glucose, maltose, or dextrose.
Some common packaged foods that often contain refined sugars include:
- Beverages: soft drinks, sports drinks, specialty coffee drinks, energy drinks, vitamin water, and some fruit beverages.
- Breakfast foods: store-bought muesli, granola, breakfast cereals, and cereal bars.
- Sweets and baked goods: chocolate bars, candy, pie, ice cream, croissants, some breads, and other baked goods.
- Canned goods: baked beans, canned vegetables, and canned fruits.
- Bread toppings: fruit purees, jams, nut butters, and spreads.
- Diet foods: low-fat yogurts, low-fat peanut butter, and low-fat sauces.
- Sauces: ketchup, salad dressings, and pasta sauces.
- Ready-made meals: pizza, frozen meals, and mac and cheese.
It's worth noting that sugar is often added to enhance flavor, improve texture, or increase the shelf life of packaged foods. While sugars are generally safe in small amounts, our bodies don't need added sugars to function properly. Reducing added sugars can help cut calories, improve heart health, and control weight.
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Reducing refined sugar intake
Refined sugar is not necessary for our bodies to function properly. In fact, diets rich in refined sugar are commonly linked to a higher risk of obesity, type 2 diabetes, heart disease, depression, dementia, liver disease, and certain types of cancer. Thus, it is important to reduce our intake of refined sugar.
One way to reduce refined sugar intake is to opt for whole, minimally processed foods instead of processed ones. Whole foods include whole fruits, legumes, whole grains, vegetables, and meat on the bone. These foods are free of additives and other artificial substances. For example, when eating cereal, you could try adding less sugar and more chopped fruit, such as a pear or banana. You could also switch to wholemeal or granary bread, which is higher in fibre than white bread.
Another way to reduce refined sugar intake is to cut down on sugary drinks. When you're craving something sweet, try drinking water with some added flavoring from sliced lemons, cucumbers, or mint. You could also replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea.
Additionally, you can reduce your use of sweeteners like table sugar, agave syrup, brown sugar, rice syrup, and coconut sugar. Instead, try using artificial sweeteners like sucralose and aspartame, which are totally free of sugar and calories. However, these artificial sweeteners may be linked to imbalances in gut bacteria that can lead to poorer blood sugar control, increased food cravings, and weight gain.
Finally, you can reduce your intake of processed foods that contain refined sugar. These include soft drinks, sugary cereals, chips, and fast food. Instead, try making more meals from scratch at home using whole foods. You can also compare the nutrition labels on different products and choose the one with less sugar.
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Frequently asked questions
Refined sugar is made by extracting and processing the sugar naturally found in foods like corn, sugar beets, and sugar cane.
Our bodies don't need added sugars to function properly. Added sugars contribute additional calories and zero nutrients to food. Diets rich in refined sugar are commonly linked to a higher risk of type 2 diabetes, depression, dementia, liver disease, and certain types of cancer.
Refined sugars are typically added to packaged foods and drinks, such as ice cream, pastries, and soda. Other foods that contain refined sugar include breakfast cereals, chocolate bars, candy, canned vegetables and fruit, as well as condiments like ketchup.
To reduce your refined sugar intake, opt for whole, minimally processed foods instead of processed ones. Choose foods without labels, such as fruits, vegetables, bulk nuts, and whole grains. When buying packaged foods, read the nutrition labels to understand how much sugar is in the product, and stay below the recommended daily limit of added sugar.
