As a natural health care physician I get a lot of questions on this topic. What is good what is bad? So let’s start with some basic information.
Did you know that 1 teaspoon of white sugar can reduce your immune system for up to 4 hours? Sugar can cause mineral imbalances within the body, feed yeast (candida), rise triglyceride levels, elevate harmful cholesterol, increase inflammation, increase risk of cancer, weaken eyesight, increase asthma symptoms, contribute to osteoporosis, contribute to blood sugar imbalances and diabetes, increase fluid retention, result in irregular bowel patterns, increase risk of hypertension, weight gain, as well as contribute to hormonal imbalances, to name a few things. This is why it is very important for moderation.
I try to stress to patients that many of the sugar substitutes that are out there are in many ways worse than sugar (as bad a as sugar sounds). The use of sugar substitutes can lead to toxicity, increase appetite (the body does not recognize it as sugar therefore makes it crave more), lead to neurological problems, increase risk of cancers, increase obesity, and gives a false sense of security for those who are dieting, One article I reviewed said that there were 92 potential side-effects of aspartame consumption, 20+ of the symptoms were reported to the FDA. There have also been some studies that link aspartame consumption with Alzheimer’s Disease.
Another controversial form of sugar that is out there is high fructose corn syrup (HFCS). We find it in everything because it is sweeter than sugar and cheaper. It is very difficult to find bread that does not contain HFCS. HFCS does not break down or digest in the same way that sugar does, it is harder for the body to break down and it has a negative effect on the hormones that effect blood sugar and appetite Consumption of HFCS will actually cause appetite to increase (which can contribute to weight gain) it also is harder for the liver to break down and can lead to fatty liver because of this. HFCS adds more inflammation to our system along with a cascade of other problems within the body.
SO what now? The number one sugar alternative that I recommend to patients is stevia, it is a naturally sweet fiber and has zero calories. It is sweeter than sugar. There are however a few people that for whatever reason cannot taste stevia. It should also be noted that if you put too much stevia in something it can give it a slight bitter taste. Stevia comes in liquid and powder form. The liquid forms can come in different flavors as well such as chocolate, lemon, raspberry, etc. There are also web sites that give information on how to cook with it as well. Other good alternatives are raw sugar, inositol (naturally sweet B vitamin) and honey. Keep in mind though if you have diabetes stevia is the better choice as it does not spike blood sugar as honey and raw sugar would. And in a pinch go for the white sugar over the artificial sweeteners containing aspartame.
An educational video can be found on YouTube called: Sugar The Bitter Truth. It helps fill in a lot of blanks and gets you thinking about sugar.
You recommend STEVIA?! That is a huge shocker. How about recommending sweet, sugary, natural, ripe fruit??? Best source of sugar, and clearly healthy!
You are correct that sugar in the form of fruit is best because it is combined with fiber which is the best way to consume your sweets:-) (with a little nut butter or protein is optimal) But even in this form it needs to be moderated, especially if a person is under adrenal stress, as it makes it difficult to process. Too much of a good thing can also be a bad thing. I mentioned stevia as an alternative to high fructose corn syrup, aspartame and refined sugar, as it is better than any of those three. Stevia is a good choice because like your fruits it can be grown in your garden. It is a naturally sweet fiber. I recommend buyers beware when purchasing stevia products to make sure that is all that is in the product. Stevia is a great alternative for sweetening some herbal tea, oat meal, etc. as it is a natural sugar the body can handle with no negative side-effect, it is a fiber as well, and lets face it many people don’t get enough of that in their diet any way.
Thank you for your response, Doctor! I’m glad to see you agree fruit sugar is best. It was what I expected to hear you recommend, but you instead choose stevia, which, although sweet to the taste, is low in calories. We do need calories to function, and if we don’t get enough from good sources, (we agree that fruit is best?) then we begin to crave for things that are less healthy, yet to our bodies, are known sources of calories. With regards to your recommendation of consuming some refined fats/proteins, you should note that if one eats sufficient amount of whole fruits and vegetables (over 2500 or 3000 calories per day) there is already a good balance of fats and proteins within the whole foods. Refined fats like nut butters and oils make blood sludgy and cause blood sugar issues. It is well documented that when total percent of calories from fat goes higher than 10%, the bodies ability to uptake, transport, and assimilate nutrients is inhibited. Are you familiar with Douglas Graham and the 80/10/10 Diet? It’s more of a lifestyle than diet. I’m curious to hear your thoughts on these things. Cheers.
Again yes fruit sugar is good. but for diabetic or other health conditions, any sugar can have a less than positive effect on the body. While fruit sugar is significantly better than many other choices out there (especially any form of processed/ refined form) it still needs to be moderated as well.
I like that stevia is a zero calorie sweetener and recommend it to many people for that reason. You are absolutely correct in that our bodies need calories to function and diets that significantly reduce caloric intake can be significantly harmful to the body. While many people do fall into the category of needing 2000 + calories per day there are also many who do not fall into these boxes. That Is why I feel that it is very important to work with a qualified physician or nutritionist to help one establish their body’s specific requirements. So that each person can obtain optimal health and weight.
I also agree that a whole food diet is best, but I also know that there are many out there who do not and can not eat this way for what ever reasons. You are correct that in eating this way we do obtain optimal nutrition, in most cases, provided there is not some other underlying health condition. You are also correct that whole foods contain great sources of fats and proteins. You are also correct that the more processed our foods the less healthy they are for us. There is a whole another ball of wax when discussing overall proper diets and the cons of processed foods. I was not pushing for people to consume these types of products. It is quite possible for a person to make their own nut butters at home with a food processor.
I am unfamiliar with the Douglas Graham 80/10/10 diet/ lifestyle. The diet/lifestyle I tend to gravitate more towards is the Mediterranean type diet/ Crete diet (minimal grains, lots of veggies, some fruits (depending on ability to handle sugar) and good protein choices (fish, eggs, lean meat). I will have to look in to the Douglas Graham diet to form any opinions. I do not like to unfairly judge something if I am not familiar with it.
I hope this answers your questions. Thank you for your responses.
Thank you for sharing. I’d heard some of the scary facts about sugar but had no idea about high fructose corn syrup or other sugar alternatives. Good to know!
Reblogged this on Hangry Hippo and commented:
Fascinating information on sugar. We all crave it, but we need to be aware of what we’re doing to our bodies when we indulge.
Thank you so much for sharing. I hope you don’t mind that I reblogged–really important information I wanted to share with my readers!