The Ultimate Guide to Refined Sugar: Guidelines, Health Risks and Alternatives
In today’s fast-paced world, sugar has become an integral part of our daily lives, often hidden in various processed foods and beverages. While our natural preference for sweetness has evolutionary roots, the modern food environment has led to an overconsumption of added sugars. Over the past couple of decades, there has been a growing body of evidence suggesting that excessive sugar consumption can have detrimental effects on our health. In this article, we will explore the importance of cutting sugar from your diet, the downsides of artificial sweeteners, and offer practical tips on reducing your sugar intake, and incorporating healthier alternatives to refined sugar, for the occasional, sweet treat.
WHAT IS REFINED SUGAR?
Before we continue, let’s clarify what we mean by ‘refined sugar’. Refined sugar, often referred to as ‘table sugar’, or ‘white sugar’, is a highly processed form of sugar that has undergone a purification process, removing almost all of the naturally occurring nutrients, minerals, and fibres found in its original source. What remains is nearly a pure sucrose, the crystalline substance that is widely used to sweeten food and drink.
WHY CUT SUGAR FROM YOUR DIET?
Excessive consumption of sugar has been associated with several health issues like obesity, depression, and heart disease. Here are the main reasons why you should reduce your sugar intake:
Weight Management
High sugar intake is closely linked to weight gain and obesity. Sugary foods and drinks are calorie-dense but lack essential nutrients, making it easy to consume excess calories without feeling full. Various scientific studies have concluded soft drink intake to be associated with weight gain.
Heart Health
Excessive sugar consumption can contribute to heart disease by increasing the levels of triglycerides, a type of fat in the blood, elevating blood pressure levels. Moreover, the inflammatory effects of sugar on the body can promote atherosclerosis, the hardening and narrowing of arteries.
Mental Health Issues
Research suggests that excessive sugar consumption can lead to chronic inflammation, blood sugar fluctuations, and hormonal imbalances – which may contribute to depressive symptoms. Additionally, sugar-rich diets can impact the gut microbiome, alter dopamine responses, and result in nutrient deficiencies, potentially affecting mood.
Nutrient Deficiencies
Sugar consumption is linked to nutrient deficiencies primarily because it often displaces nutrient-dense foods in the diet. High-sugar diets tend to lack essential vitamins and minerals, like B-vitamins, magnesium, calcium, Vitamin C, and zinc, among others. Sugar can also interfere with the body’s absorption and utilisation of certain vitamins, further exacerbating deficiencies.
Dental Problems
Sugary foods and drinks are the prime culprits behind tooth decay and cavities. Bacteria in the mouth thrive on sugar (particularly sucrose found in refined sugar), producing acids that erode tooth enamel.
Blood Sugar Control
A diet high in sugar can lead to rapid spikes and crashes in blood sugar levels. This rollercoaster can leave you feeling fatigued and irritable, and over time, it may increase the risk of type 2 diabetes. However, research around the topic of sugar consumption and type 2 diabetes is still ongoing due the cause of type 2 diabetes being complex and multifactorial.
Skin Health
Consuming excessive sugar can lead to glycation, a process where sugar molecules attach to proteins like collagen and elastin in the skin. This can cause these proteins to become less functional, causing the skin to age. Additionally, as high sugar intake causes inflammation, skin conditions like acne, rosacea, and psoriasis can be exacerbated. Sugars impact on insulin levels increases oil production in the skin, therefore leading to clogged pores and acne.
Pancreatic Fatigue
The pancreas is a key organ for blood sugar regulations, so excessive sugar intakes can strain the pancreas. Moreover, sugar-rich diets may lead to insulin resistance, where cells become less responsive to insulin’s signals. This strains the pancreas and may potentially raise the risk of developing conditions like type 2 diabetes.
Kidney Function
Excess sugar in the bloodstream can increase the workload on the kidney, as they must filter and remove the surplus sugar through urine. Over time, this strain can contribute to kidney damage and impair their ability to effectively filter waste from the blood.
Sexual Health
As high sugar diets are associated with obesity, insulin resistance, and inflammation, the risk of erectile dysfunction is increased. Additionally, high sugar diets can lead to hormonal imbalances, potentially affecting libido and overall sexual performance.
DIETARY GUIDELINES
In the UK, dietary guidelines recommend that free sugars should make up no more than 5% of your daily energy intake. These guidelines were developed based on the findings of the previously discussed health issues around high sugar consumption. For those aged 11 years old and above, no more than 30 grams of free sugars should be consumed per day, no more than 24 grams for children aged 7-10 years, and no more than 19 grams for children aged 4-6 years. To put this into perspective, there are 12.9g of free sugars in a 150ml serving of orange juice, 36g of free sugars in a 330ml can of regular cola, 11.25g of free sugars in a 125g serving of fruit yoghurt, and 3.8g of free sugars in a 5g serving of honey (less than 1tsp).
What are free sugars?
The term ‘free sugars’ refers to sugars that are added to food and beverages by manufacturers, cooks, or consumers, as well as sugars naturally present in honey, syrups, and fruit juices. In essence, free sugars are sugars that are not naturally occurring within the cellular structure of whole foods like fruits and vegetables.
Free sugars include the following:
1. Table sugar
2. Honey and syrups (agave, maple syrup)
3. Fruit juices
4. Cow’s milk (the sugar is lactose)
The sugars in whole fruits and vegetables are not considered free sugars.
The average intakes of free sugars are at least twice the 5% recommendation, and three times the 5% value in adolescents aged 11-18 years. The main sources of free sugars come from drinks, cereal products, confectionary, table sugar, and fruit juices.
IDENTIFYING SUGAR ON LABELS
Spotting sugar on food labels can be tricky as manufacturers use many different names for it. There are as many as 60 and counting! Many sugars end in ‘-ose’, for example, glucose, fructose, sucrose, maltose, lactose, trehalose, dextrose, and galactose. Some other examples not ending in ‘-ose’ include:
inverted sugar syrup
molasses
corn syrup
hydrolysed starch
dextrin
Familiarising yourself with all the different names for sugar, will enable you to pick healthier options when shopping for food.
ARTIFICIAL SWEETENERS
Many people turn to artificial sweeteners as a seemingly healthier alternative to sugar. These substitutes are often used in ‘diet’ or ‘sugar-free’ products. Common examples of artificial sweeteners include:
Aspartame: Widely used in diet sodas and sugar-free gum, aspartame is known for its intense sweetness.
Saccharin: Saccharin has been used for over a century and is often found in tabletop sweeteners and sugar-free products.
Sucralose: Sucralose is heat-stable and is used in baking and cooking, as well as in beverages.
THE DOWNSIDES OF ARTIFICIAL SWEETENERS
It’s important to note that while artificial sweeteners offer sweetness without the calories, there are concerns about their impact on health. Some of which concerns include:
Metabolic Confusion
Artificial sweeteners like aspartame and saccharin can confuse the body’s metabolism. When it tastes sweetness without accompanying calories, the body may still respond by craving more sugar or storing fat.
Gut Microbiome Disruption
Some studies suggest that artificial sweeteners can negatively affect the balance of gut bacteria, potentially leading to digestive issues and metabolic disturbances.
Taste Preference
Regular consumption of artificial sweeteners can perpetuate a preference for overly sweet flavours, making it harder to appreciate the natural sweetness of foods like fruits.
HIDDEN SUGARS IN UNEXPECTED FOODS
It’s not just obvious sweet treats and beverages that contribute to excessive sugar intake. Many unexpected foods contain high amounts of sugar. Here are some examples:
Condiments: Sauces like ketchup, barbeque sauce, and salad dressings can contain a significant amount of added sugar. Make sure to read the labels and opt for healthier alternatives, with a lower levels of sugar, or even better, no added sugar.
Yoghurt: Flavoured yoghurts, even those marketed as ‘healthy’, often contain added sugars. Choose plain yoghurt and add your own fresh fruit like banana, berries, or chopped dates, for natural sweetness.
Granola: While granola may seem like a healthy breakfast option, many store-bought varieties are loaded with sugar. Look for options with no added sugars or make your own using oats, nuts, and seeds.
Pasta Sauce: Many pasta sauces, especially those in jars, contain added sugar, along with high quantities of salt. Look out for brands without sugar, or make your own using canned tomatoes. You can batch cook it and freeze it, so you always have some at home for a quick and easy meal.
Bread: Although bread may seem like a savoury option, many highly processed packaged breads including tortilla wraps, and burger buns, include high amounts of added sugar. Always check the ingredient list before buying for sneaky sources like high fructose corn syrup. Opt for wholegrain options over white, as they typically have less added sugar.
Dried Fruit: Many dried fruits contain added sugars, so be careful to check the ingredients next time to ensure you are buying natural sugars only.
Protein Bars: With the rise in popularity of high protein diets, there are many protein bars now on the market. They are often seen as a healthy snack, but many of them are packed with sugar. Look for bars with minimal added sugar, or for those using unrefined sugars like date or maple syrup. You can also try make your own at home.
REFINED SUGAR FREE ALTERNATIVES
‘Refined sugar-free’ refers to foods and beverages that do not contain refined sugars like white sugar or high fructose corn syrup. Instead, they may be sweetened with alternatives like natural fruit sugars, honey, or maple syrup.
Here are some reasons why opting for refined sugar-free options can be considered better for your health:
Reduced Empty Calories
Refined sugars are calorie-dense but provide very few essential nutrients. They are often referred to as ‘empty calories’ because they add calories to your diet without offering any nutritional value. Refined sugar-free contain more nutrients or beneficial compounds.
Steadier Blood Sugar Levels
Unlike refined sugars, unrefined options, when chosen wisely, can better stabilise blood sugar levels due to their slower absorption and potential fibre content. Therefore, not contributing to feelings of fatigue, irritability, and increased hunger, like refined sugar causes.
Potential Health Benefits
Natural sweeteners like honey and maple syrup contain small amounts of vitamins, minerals, and antioxidants. While these levels may be modest, they provide a slight nutritional advantage over refined sugar.
It’s essential to note that while refined sugar-free alternatives may have potential benefits when compared to refined sugar, they are not necessarily ‘healthy’ in large quantities and still contribute towards your 5% of free sugars. Portion control and moderation remain key, as excessive consumption of any sweetener, even natural ones, can have negative health effects. As fruit contains high amounts of fibre, and nutrients, and doesn’t count towards your free sugar intake, choosing fruit (whole, not juice) as a natural sweetener is likely to be the healthiest alternative.
PRACTICAL TIPS FOR REDUCING YOUR SUGAR INTAKE
1. Natural Sweeteners:
Use mashed banana, applesauce, or pureed dates in recipes to add sweetness and moisture, without adding free sugars or opt for sweeteners like honey, maple syrup, or agave in moderation.
2. Read labels:
Be vigilant when reading food labels. Learning about the sugar content in your favourite foods and beverages can raise awareness and enable you to make more informed choices. Look out for hidden sugars under various name, like high fructose corn syrup, maltose, or sucrose.
3. Homemade snacks:
Prepare homemade snacks and desserts where you can control the sweetness. Experiment with recipes that use less sugar or alternative sweeteners.
4. Limit sugary drinks:
Sugary beverages like soda and fruit juices can be a major source of sugar in the diet. Opt for plain water, or add different fruits for natural flavour.
5. Limit desserts and Treats:
Reserve sweets and desserts for special occasions rather than making them a daily indulgence. Gradually reduce the frequency and portion size of sugary treats over time.
6. Snack wisely:
Choose snacks that are low in sugar. Opt for options like nuts, seeds, plain yoghurt, or vegetables with hummus.
7. Reduce sugar in coffee and tea:
If you add sugar to your coffee and tea, try cutting back gradually. You might find that you enjoy the natural flavours more as your taste buds adjust.
8. Stay hydrated:
Sometimes, thirst can be mistaken for hunger. Drink plenty of water throughout the day to help curb sugar cravings.
9. Plan your meals:
Plan balanced meals that include protein, fibre, and healthy fats. This can help stabilise blood sugar levels and reduce sugar cravings.
10. Seek support:
If you are struggling to reduce sugar, consider seeking the support of a friend, family member, or a nutritionist. Having someone to share your goals and progress with can be motivating.
Remember that reducing sugar intake is a gradual process. It may take time for your taste buds to adjust to less sweetness, but over time, you’ll likely find that you crave sugar less frequently, be satisfied with natural sweetness, and be on your way towards a healthier life.
CONCLUSION
The prevalence of sugar in our modern diets has become excessive and it’s vital that as individuals, we make small changes to our lifestyles, to reduce our intake. Excessive sugar consumption is linked to a host of health issues, ranging from obesity and heart disease to mental health struggles and dental problems. It strains vital organs, disrupts blood sugar control, and even affects our skin, and sexual health. Being aware of hidden sugars in everyday foods and opting for refined sugar-free alternatives can have profound beneficial effects on your overall health. Through incorporating some of the practical tips discussed in this article, you can gradually adjust your taste preference and significantly reduce your sugar intake, without sacrificing taste.
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