In this class with Catherine Ross, gain a clearer understanding of sugar’s true role in health and how small, informed decisions can make a difference.

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Sugars come in many forms, from the natural sugars found in fruits to the more processed sugars in many foods today. Understanding these different types of sugars and their effects on our health is crucial for making informed decisions about our diets. Here’s a breakdown of what was discussed in the class.

Natural Sugars

Natural sugars are those that occur naturally in foods. Here’s a quick list of some common natural sugars:

• Sucrose: Found in table sugar and is commonly used in cooking and baking.
• Glucose: Present in plants and in the human body, it's an immediate energy source.
• Fructose: Found in fruits, vegetables, and nectar.
• Stevia: Derived from the stevia plant, it's much sweeter than sugar, but calorie-free.
• Lactose: Found in dairy products.
• Trehalose: Found in mushrooms, shrimp, lobster, and honey.
• Inland: A sugar from baker’s yeast, plants, and grains.
• Illegal Fructose: A sugar from root vegetables.

Refined Sugars

Refined sugars are heavily processed, often chemically altered, and can contribute to a variety of health issues when consumed excessively.

Common types of refined sugars include:

• Sucrose (Table Sugar): This is the common white sugar used in baking and cooking.
• Glucose: Used as a quick energy source, glucose is found naturally but can also be processed from starches.
• Fructose: This sugar, found naturally in fruits and vegetables, can be refined into high fructose corn syrup (HFCS), a common sweetener in processed foods.

The Role of Insulin in Sugar Metabolism

Glucose, a simple sugar, is critical for providing energy to our bodies. When we consume carbohydrates, they are digested into glucose and absorbed into the bloodstream. In response, the pancreas releases insulin, a hormone that helps glucose enter cells where it’s used for energy. If the body has excess glucose that is not used immediately, it’s stored in the liver and muscles as glycogen or converted to fat.

Excess sugar, especially from refined sugars like high fructose corn syrup, can lead to problems like obesity and insulin resistance, which are linked to various diseases.

The Problems with Processed Sweeteners

Refined sugars, such as high fructose corn syrup, have been shown to be more fat-producing than glucose and are not the preferred energy source for our muscles or brain. They have become widespread in our food system, especially since their introduction in the 1970s. Research suggests a strong correlation between the rise of high fructose corn syrup consumption and the increase in obesity rates.

Sucralose, often marketed as Splenda, is another commonly used artificial sweetener that can have negative health effects. Studies have shown that sucralose can break down genetic material, leading to potential cancer risks, and also damage the intestinal barrier, which may result in conditions like leaky gut syndrome.

Healthier Alternatives to Refined Sugars

To reduce the impact of sugar on your health, consider switching to natural, nutrient-dense sweeteners like:

• Organic maple syrup
• Coconut sugar
• Honey (organic)
• Stevia These alternatives provide a more balanced, less harmful sweetening option compared to processed sugars.

The Dangers of Diet Sodas and Artificial Sweeteners

Many diet sodas contain aspartame, which is 200 times sweeter than sugar. While marketed as a "diet" choice, aspartame has been linked to serious health problems. Studies have shown that it can cause symptoms ranging from headaches and anxiety to more severe conditions like brain tumors. In fact, aspartame is banned in many countries.

Another common sweetener, sulfamethoxazole potassium, found in some diet sodas and whey proteins, has also been associated with weight gain and chronic inflammation.

How Much Sugar is Too Much?

The Dietary Guidelines for Americans recommend limiting added sugar to 10% of your daily caloric intake. For a 2,000-calorie diet, that equals no more than 36 grams (about 12 teaspoons) of sugar daily. A 12-ounce can of soda can contain up to 40 grams of sugar, which already exceeds the daily limit.

Sugars in Fruits and Cancer

While fruits contain fructose, a natural sugar, they come with fiber and other nutrients that slow the absorption of sugar into the bloodstream. When managing conditions like cancer, it's best to consume fruits in their whole form (like an apple) rather than fruit juices, which lack fiber and can cause blood sugar spikes. Stick to fruits like apples and bananas for a healthier option.

Conclusion

Understanding the differences between natural and refined sugars, and how they affect the body, is key to maintaining good health. Reducing your intake of processed sugars and opting for natural alternatives can help you avoid the negative health effects linked to obesity, diabetes, and other chronic conditions. Always be cautious of artificial sweeteners and opt for whole, natural foods to sweeten your diet.