Sugar has been a hot subject focus that has been associated with detrimental health effects.
Refined Sugar
Refined sugar, specifically, has been associated with certain health conditions, such as heart disease, type 2 diabetes, and obesity. However, despite these detrimental health concerns, refined sugar can be found in different moves, making it hard to avoid altogether.
While sugar can naturally be found in various foods, it can be extracted to produce refined sugar. Among different kinds of refined sugar, HFCS (high-fructose corn syrup) and table sugar are two common examples.
Table sugar, or sucrose, is typically derived from sugar beets or sugar cane plants. The manufacturing process involves a series of steps, including washing, slicing, and soaking the sugar in hot water, which allows for the extraction of its sugary juice. This juice is then filtered and transformed into syrup, which is further processed to form sugar crystals.
HFCS involves milling corn for corn starch, which is then processed further for corn syrup. Enzymes are introduced, increasing the sugar fructose content and giving the syrup a sweeter taste.
Such refined sugars are usually added for flavor but may also serve as preservatives for jellies and jams. They could also aid with the fermentation of bread and pickles.
These refined sugars are typically added to various foods, including some that are not suspected to contain sugar. For instance, they can be found in processed snacks like cookies and chips, as well as in savory foods like ketchup and salad dressings. Hence, they could sneakily enter one's diet and promote multiple health issues.
Excessive consumption of refined sugar has been strongly linked to the accumulation of belly fat and obesity, which are significant risk factors for conditions like heart disease and diabetes. Furthermore, foods containing HFCS could lead to leptin resistance, a hormone that regulates appetite. These health risks should serve as a wake-up call, urging us to reconsider our sugar intake.
Moreover, diets that contain high refined sugar content have been commonly associated with an elevated risk of developing depression, type 2 diabetes, liver disease, and certain cancer types. Among other reasons, these make refined sugars generally worse for one's health.
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Refined Sugars vs. Natural Sugars
Refined sugars are thought to be empty calories because they virtually haze zero minerals, vitamins, fiber, fat, protein, and other beneficial compounds. They are also commonly added to drinks and heavily processed foods.
In addition to their high nutrient content, such processed foods could also contain high levels of added fats and salt, which can be harmful to health when consumed in large amounts.
Sugar can be found naturally in several foods. Two popular examples are fruit's fructose and dairy's lactose. Other examples include honey, maple syrup, and agave nectar. From a chemistry standpoint, the body breaks down refined and natural sugars into identical molecules. This process is both.
However, natural sugars, such as fruit fructose, come alongside fiber and various minerals, vitamins, and beneficial compounds. This combination provides a range of health benefits, including aiding digestion and reducing the risk of chronic diseases. Unlike HFCS fructose, fruit fructose is a natural package that aids in slowing down the entry of sugars into the bloodstream, reducing one's likelihood of experiencing spikes in blood sugar.
Similarly, dairy lactose is packaged naturally with varying fat levels and protein, both of which are known to aid with blood sugar spike prevention.
However, though natural sugars are generally more beneficial than refined sugars, this is not always true. Natural sugars can be processed in a manner where their fiber and other nutrients are removed. Examples of such a method are juices and smoothies.
When whole, fruits have fiber and water and provide chewing resistance. Juicing or blending breaks them down and removes nearly all of their fiber and chewing resistance. This means that one may need to take larger portions before feeling satisfied. Juicing or blending also removes certain beneficial plant compounds and vitamins that can be found in whole fruits.
Other natural sugars are maple syrup and honey. While they offer slightly more nutrients than refined sugars, they have low fiber and rich sugar, implying that they should only be moderately consumed. Other examples of foods that contain natural sugars include fruits, vegetables, and whole grains.
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