Is Sugar Intake ruining your Health?
Some types of sugars are healthier than others.
There’s a lot of confusion out there about Sugar.
“What types of sugar are healthiest for me?” “Is this Sugar healthier than this one?” The simple answer might shock you. There are many different kinds of sugars used in foods today, some claim to be healthy but they are all pretty unhealthy.
You should limit your total sugar intake if you want to be healthier.
Different Types of Sugars: Which ones are OK and Which ones are not?
Sugar is often categorized by crystal size. In addition to the size of the sugar crystals, each plant that produces sugar has its own characteristics. Furthermore, the refining method used to produce commercial sugar can be used to categorize it.
Each type of sugar has a different purpose. But, the nutritional value of all sugars is similar. Now that we know there are different types of sugars it is time to find out which are okay for you and which should be avoided completely.
Monosaccharides
The first category is monosaccharides. Monosaccharides include fructose, galactose, glucose. Single molecule sugars is the definition of monosaccharides.
Disaccharides
The second category is disaccharides. Disaccharides include lactose, maltose, sucrose. These are double sugar molecules. If you have ever read a nutrition label, you might have seen lactose, maltose and sucrose. And, you might have wondered what they do to your health.
While disaccharides are found in natural, unprocessed foods, that does not mean you can eat them in unlimited amounts.
Fructose
Fructose is the third category of sugar types. It is one of the healthier sugars, because your body requires it. And, fructose is the most common sugar found in fruits and vegetables. But, it is still sugar.
A word of caution, if you read a product label and see words ending in “ose,” know that that is a type of sugar. It is not uncommon for food manufacturers to add “ose” to an artificial sugar in an attempt to make the ingredients list seem healthier.
White Granulated Sugar
The sugar you are probably most familiar with is white granulated sugar. Of all the types of sugars, white granulated is the most refined.
Also known as “white sugar” or “regular sugar,” it is used in items such as baked goods and soft drinks. White granulated sugar is also sprinkled on top of foods and stirred into beverages. White sugar is white because it has all the naturally present molasses stripped out of it.
Brown Sugar
Brown sugar is a sucrose sugar product. With a distinctive brown color, molasses is still present in brown sugar. Brown sugar has slightly fewer calories than white sugar. While the molasses in brown sugar has minerals that aren’t found in white sugar. However, brown sugar used to be more of a “whole” sugar than it is today. So, don’t be fooled into thinking brown sugar is a healthy alternative to white sugar.
Overall, sugars have very few healthy benefits. And, they can create problems like heart disease, obesity, unhealthy blood sugar mixtures, gut health and so on.
Natural Sweeteners
Natural sweeteners are healthier than sugar because they have fewer calories. The only issue is with natural sweeteners, though, is that you might be tempted to eat more of the sweetened foods thinking the calorie count is low. Mistakenly, you can end up eating more than you would if the craving were satisfied with normal sugar.
Be sure to use moderation to guide you in all of your eating. Again, all sugar should be limited and eaten in moderation… even sugar from fruits & veggies!
Sugar from Beets
There is a lot of information out there on Sugar from Sugar Beets… I thought this link was very informative.
https://www.crystalsugar.com/sugar-processing/sugar-from-sugar-beets/
Sugar acts like a drug in the brain. It causes serotonin to spike which creates a feeling that is addictive. Scary, right? It is really hard to break a sugar addiction by yourself. That is why sugar cravings are so difficult when you are dieting or trying to maintain a healthy lifestyle.
What Is Cane Sugar? Is It Healthier / Better than Other Types?
What Is Cane Sugar?
Cane sugar is sugar that comes from sugar cane. About ⅔ of the sugar in the world is cane sugar. Cane sugar includes: regular table sugar, granulated white sugar, refined white sugar, and organic sugar cane. The main difference between these sugars is how they are processed and. Whether you are chewing on organic sugar cane (which is an acquired taste for some) or eating a piece of candy, you are still taking in sugar, so keep this in mind!
What Is Turbinado Sugar And Is It Healthier than Cane Sugar?
Turbinado sugar is partially refined sugar with larger-sized crystals that retains some of the original molasses, giving it a subtle caramel flavor and brown color. It’s made from sugarcane — a non-genetically modified crop, some of which is organically grown. Turbinado sugar is also called Raw Sugar – that it’s minimally processed. The sugar is not really raw, it is stick boiled and thickened during processing.
Turbinado sugar costs about three times the price of regular sugar. It has the same calories and carbs as white sugar, with minimal traces of minerals, making it just as unhealthy as white sugar.
The difference between Turbinado Sugar & Cane Sugar
The main difference between the two is in the boiling of the cane juice: The juice for refined sugar is boiled several times to remove all the molasses and turbinado sugar is boiled only once.
What Is Demerara Sugar? Is It Healthier Than White Sugar?
Demerara cane sugar is a type of large grain cane sugar, golden brown color and light molasses flavor. It is known for its crunchy texture. It is less processed than regular white cane sugar and has a small trace of vitamins and minerals such as iron, calcium, vitamins B3, B5, B6, and magnesium. It still comes from sucrose and has the same effect on the body.
Slightly healthier than regular sugar with the same amount of calories, Demerara sugar should be used sparingly.
A great link to read more about Demerara Sugar
Other Types of Sugars
What Is Monk Fruit Sweetener?
https://foodinsight.org/everything-you-need-to-know-about-monk-fruit-sweeteners/
What Is Coconut Sugar?
https://www.drweil.com/diet-nutrition/nutrition/is-coconut-sugar-a-healthier-sweetener/
What is Caster Sugar?
https://www.sweetestmenu.com/what-is-caster-sugar/
Caster sugar is simply regular white sugar that has been very finely ground, so the nutritional value is the same and it is not any healthier than normal sugar.
What Is Confectioner’s Sugar?
https://www.thespruceeats.com/what-is-confectioners-sugar-995626
If you’re a big fan of Belgian waffles, Sopapillas or French Toast, you have probably seen lots of confectioner’s sugar in your life.
Remember, though, confectioner’s sugar is to be used minimally and is as unhealthy as all the other types of sugars mentioned here!
What Is Pearl Sugar?
https://www.cooksillustrated.com/how_tos/6696-what-is-pearl-sugar
The nutritional value is the same as traditional white sugar, unfortunately. Use it in moderation.
Types of Sugars Synopsis
There are various different types of sugar out there, each with different purposes and processing methods.
While it is typically believed that “bad sugars” are any of those not found in fruit and vegetables, any sugar is bad if consumed in large quantities.
Healthy sugars are ideally fruit and vegetable sugars consumed in moderation, but even those can spike your glucose and have negative effects on the body if you overdo it. It is best to avoid unhealthy sugars, such as those that are heavily processed, if you can.
Moderating your sugar intake will make you healthier, leaner, and less likely to experience frequent sugar cravings, which can be as strong as any other addiction. What types of sugars you consume is not relevant. You should moderate all sugar intake.
Cut Down On Sugar
Does enjoying chocolate mean you can pig out on it? Absolutely not! Sugar is one of the most dangerous parts of the average person’s foodie lifestyle. Not only does it elevate blood glucose levels, it also dehydrates skin proteins including collagen and can cause severe health problems…
