While sugar and sugar substitutes are prevalent in our diets, it is important to understand the different types and their effects on our health.
Sugar is a carbohydrate made up of one or two simple sugar units and one of the four micronutrients found in food. Glucose, fructose and galactose are single sugars, while maltose, sucrose and lactose have two simple sugars bonded together.
Most people enjoy a little sweet treat every now and again. But too much sugar can have negative consequences on our bodies. What about sugar substitutes? Are they a healthy alternative to real sugar?
Stop by Nancy’s Nifty Nook to discuss what sugar substitute options are available.
What is sugar?
Sugar is a type of carbohydrate that is found in many foods, including fruits, vegetables, and grains. It is one of the four micronutrients that our body needs, the other three being protein, fat, and fiber.
However, consuming excessive amounts of sugar can lead to several health problems, including obesity, metabolic syndrome and type 2 diabetes. It is important to understand the different types of sugar and sugar substitutes, their benefits and drawbacks, and how to make informed choices when it comes to sweeteners.
Glucose
Referred to as “blood sugar,” glucose is also known as dextrose, a key energy sugar used in both animal and plant metabolism. It is found in starchy foods such as grains, potatoes, legumes, corn, peas, squash and sweet potatoes.
Free glucose is only found in honey, corn syrup and high fructose-glucose syrup, with honey being the preferable option. It is recommended to stay away from the other types.
Fructose
This is the sweetest sugar and is found in honey, most fruits, berries and some root vegetables. It is known as “fruit sugar” because it primarily occurs naturally in many fruits.
Galactose
This sugar is found in dairy products and is almost always bound to another sugar, usually lactose. Lactose is found in dairy products such as milk, yogurt, cheese, cream cheese, ice cream and whipping cream.
Those who are lactose intolerant may experience symptoms such as bloating, abdominal pain, cramping, gas and diarrhea.
Sucrose
This form of sugar is commonly known as table sugar and naturally occurring in maple syrup, honey, and many fruits and vegetables such as beets, sugar cane, and sweet potatoes.
Other types of sugar, including beet sugar, turbinado, brown sugar, raw sugar, cane sugar, inverted sugar, icing sugar, demerara, and molasses, all contain 99.8 per cent sucrose and are often used in baked goods, sweet treats, and candies.
Excessive sugar consumption can be dangerous for our health, and it is important to monitor sugar consumption as it can lead to insulin resistance, resulting in health challenges such as obesity, metabolic syndrome, and type 2 diabetes.
What to know about sugar substitutes
To avoid excessive sugar consumption, sugar substitutes can be used. Sugar alcohols, including mannitol, sorbitol, xylitol, erythritol, lactitol, isomaltose, maltitol, and hydrogenated starch hydrolysates, are naturally found in fruits and berries and can be extracted and added to foods as a sugar-free, but not calorie-free, option. Stevia is a zero-calorie sweetener that does not affect insulin and helps maintain a healthy blood-sugar balance.
However, some sugar substitutes should be avoided, including sucralose, commonly known by the brand name Splenda. Aspartame and Equal sweetener, which is often added to beverages, dairy products, desserts, and candies, should also be avoided.
Acesulfame potassium, also found in Equal, is a zero-calorie sweetener that is heat stable and added to baking, beverages, desserts, and candies. These sugar substitutes can disrupt gut health and influence blood-sugar levels, leading to weight gain and other health issues.
Understanding the different forms of sweeteners and substitutes allows us to make informed choices about what ‘sugars’ we want to put in our bodies. It is essential to prioritize our health and make necessary changes to our diets, especially during Cancer Awareness Month in April.
By reducing sugar consumption and opting for healthier alternatives, we can take a step towards a healthier lifestyle.
Visit Nancy’s Nifty Nook located at 152 Holland Street E. and explore the various healthy sugar alternatives to support a healthier lifestyle.