Sugar Sabotage

Why are sugars and artificial sweeteners the first to go in most elimination diets and discouraged in a long-term healthy eating plan? And what can we do when a recipe or beverage calls for sugar?

What’s the Deal with Sugar?

Sugar is one of the most controversial ingredients in the modern diet. Added sugar (sugar that does not naturally come from whole foods) has been associated with many serious diseases, including obesity, heart disease, diabetes, and cancer. Part of the problem is that most people consume way too much sugar, without even knowing it (check those labels)! Evidence suggests that those who follow diets high in added sugar are more likely to develop obesity. Sugar can interfere with hormones in your body that regulate hunger and satiety, leading to increased calorie intake and weight gain. Excessive sugar consumption can also harm your metabolism, which can lead to increased insulin and fat storage. High sugar intake is associated with poor oral health and some of the most deadly diseases, including heart disease, diabetes, and cancer.

In addition to causing health problems, sugar is addictive. It causes dopamine to be released in the reward center of the brain, which is the same response activated by addictive drugs. This leads to cravings and can drive overeating, especially in stressed individuals.

About Glycemic Load & Glycemic Index The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food's glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it's GI.

But the glycemic index tells just part of the story. What it doesn't tell you is how high your blood sugar could go when you actually eat the food. To understand a food's complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver. A separate measure called the glycemic load (GL) does both — which gives you a more accurate picture of a food's real-life impact on your blood sugar. Watermelon, for example, has a high glycemic index (80). But a serving of watermelon has so little carbohydrate that its glycemic load is only 5.

How to Calculate a Food’s Glycemic Load With Glycemic Index: According to researchers at the University of Sydney, who were among the first to study glycemic load, you can calculate a GL with the following formula:

GL = (GI x the amount of carbohydrate) divided by 100

They provide the following example with an apple: (40 x 15) divided by 100 = 6. Thus, a medium-sized apple would have a low glycemic load, making it a great snack for people managing diabetes. The University of California in San Francisco (UCSF) defines glycemic load values as: • Low GL: 10 or less • Medium GL: 11 to 19 • High GL: 20 or higher

Look at the GI ranges, as a comparison: • Low GI: 55 or less • Medium GI: 56 to 69 • High GI: 70 or higher

For optimal health, the Glycemic Index Foundation recommends keeping your daily glycemic load under 100. This will help get your A1C down if you have diabetes and make you less likely to avoid unpleasant side effects of too high or too low blood sugar.

Here’s a handy tool where you can type in a food in the top field of the “Search for Glycemic Index” box and then click “Find Records”: http://www.glycemicindex.com/ And here’s a link to a PDF with the GI for many foods: https://extension.oregonstate.edu/sites/default/files/documents/1/glycemicindex.pdf

NOT Artificial Sweeteners!

It may be obvious to most, but artificial sweeteners are non-nutritive, often chemical-laden products known to cause cancers and many side-effects. The obvious artificial sweeteners come in colorful little packets and include: • aspartame (blue): examples include Nutrasweet and Equal • saccharin (pink), as in Sweet’N Low • sucralose (yellow), as in Splenda • acesulfame K • neotame

Aspartame is a sweetener is 200 times sweeter than sucrose (table sugar) and is commonly used as a sugar substitute in foods and beverages, especially those marked “sugar-free” and “diet”. It is a methyl ester of the aspartic acid/phenylalanine dipteptide and is marketed as NutraSweet and Equal. In animal studies, aspartame has been associated with an increased risk of lymphomas, leukemias, and transitional cell carcinomas of the pelvis, ureter, bladder and more.

Saccharin is the artificial sweetener that gives Sweet ‘N Low its sweet taste. It contains no calories because it is not digested by the body. Sweet ‘N Low can cause allergic reactions because Saccharin is a sulfonamide compound which can affect people that can’t tolerate sulfa drugs. Common allergic reactions include breathing difficulties, headaches, skin irritation, and diarrhea. This sweetener is banned in other countries and was previously banned in the U.S. It remains controversial in that it is still considered a cancer risk.

Sucralose is the newest nonnutritive sweetener on the market. It is most well-known for its claim to be made from sugar. It is used alone or found in Splenda and is 600 times sweeter than sucrose. The most misunderstood fact about sucralose is that it is nothing like sugar -- it was actually discovered while trying to create a new insecticide! It may have started out as sugar, but the final product is anything but sugar! The presence of chlorine is thought to be the most dangerous component of sucralose. Chlorine is considered a carcinogen and has been used in poisonous gas, disinfectants, pesticides, and plastics.

Acesulfame K has been an approved sweetener since 1988, and yet most people are not even aware that this is an artificial sweetener being used in their food and beverages. It is listed in the ingredients on the

SUGAR SABOTAGE PAGE | 3 © 2021 Health-Naturally.org food label as acesulfame K, acesulfame potassium, Ace-K, or Sunett. The problems surrounding acesulfame K are based on the improper testing and lack of long-term studies. Acesulfame K contains the carcinogen methylene chloride. Long-term exposure to methylene chloride can cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer in humans.

Neotame entered the market much more discreetly than the other artificial sweeteners. While the web site for neotame claims that there are over 100 scientific studies to support its safety, they are unavailable. Opponents of neotame claim that the studies that have been done do not address the long- term health implications of using this sweetener. The chemical similarity that it has to aspartame may mean that it can cause the same problems that are associated with that. Without scientifically sound studies done by independent labs, there is no way to know if this is safe and for whom it is safe.

The good news is that there are healthful non-artificial sugar substitutes that are natural, low in calories and non-toxic. Non-artificial sugar substitutes include sugar alcohols and natural sweeteners, such as stevia, monk fruit extract, and more. These options contain half or less of the calories of regular sugar.

Plant-based Sugar Substitutes

Stevia is a natural sweetener that is extracted from the leaves of a South American shrub that’s scientifically known as Stevia rebaudiana. This plant-based sweetener can be extracted from one of two compounds — stevioside and rebaudioside A. Each contains zero calories, can be up to 350 times sweeter than sugar, and may taste slightly different than sugar. The leaves of Stevia rebaudiana are packed with nutrients and phytochemicals, so it’s not surprising that the sweetener is linked to some health benefits. Stevioside, a sweet compound in stevia, has been shown to lower blood pressure, blood sugar, and insulin levels.

My favorite form of Stevia is clear liquid. It does not contain the bitter aftertaste often associated with the powdered form and just a few drops are all that’s needed in most beverages. Note that mass marketed powdered forms of Stevia such as Truvia and Stevia in The Raw contain other ingredients and Stevia is often not even the first ingredient. Malodextrin and erythritol are the most common additives to Stevia.

SUGAR SABOTAGE PAGE | 4 © 2021 Health-Naturally.org Monk fruit sweetener is extracted from monk fruit, a small round fruit grown in Southeast Asia. This natural alternative contains zero calories and is 100–250 times sweeter than sugar. Monk fruit contains natural sugars like fructose and glucose, but it gets its sweetness from antioxidants called mogrosides. During processing, mogrosides are separated from the fresh-pressed juice, removing fructose and glucose from monk fruit sweetener. Mogrosides provide monk fruit juice with antioxidants and anti-inflammatory properties, while animal and test-tube studies have shown that monk fruit can inhibit cancer growth.

Sugar Alcohols

As mentioned above, even healthful sugar substitutes can contain added sugar alcohols such as maltodextrin and erythritol. A sugar alcohol, which is a type of carbohydrate, does not actually contain alcohol. The fermentation of wheat or corn starch produces sugar alcohol, which is a crystalline product that can be added to foods for flavor in a similar way to sugar. Examples of sugar alcohols include: • erythritol • sorbitol • xylitol

The reason that sugar alcohols provide fewer calories than natural sugars is because they are not completely absorbed in our body. For this reason, high intakes of foods containing some sugar alcohols can lead to abdominal gas and diarrhea. Any foods that contain sorbitol or mannitol must include a warning on their label that "excess consumption may have a laxative effect." The American Dietetic Association advises that intakes greater than 50 grams/day of sorbitol or greater than 20 grams/day of mannitol may cause diarrhea. The presence of sugar alcohols in foods does not mean that you can eat unlimited quantities. Sugar alcohols are lower in calories, gram for gram, than sugar, but they are not calorie free, and if eaten in large enough quantities, the calories can be comparable to sugar-containing foods. You must read the food labels for the calorie and carbohydrate content regardless of the claim of being sugar free, low sugar, or low carb.

SUGAR SABOTAGE PAGE | 5 © 2021 Health-Naturally.org As is the case with many foods, every body is different! Some people can tolerate some sugar alcohols and not others, while other people can tolerate differing amounts. Experiment with what works best for YOU.

Erythritol occurs naturally in some fruits and fermented foods, while manufacturers add an industrially fermentated version to low sugar and sugar-free food and drink options. Erythritol has the lowest calorie content of any sugar alcohol at 0–0.2 kilocalories per gram (kcal/g). A common erythritol sweetener is marketed as Swerve.

Xylitol occurs naturally in small amounts in fibrous fruits and vegetables, trees, corncobs, and even the human body. It is a lower-calorie sugar substitute with a low glycemic index. Some research suggests that it may also improve dental health, prevent ear infections, and possess antioxidant properties. Accumulation of excessive xylitol in the intestine leads to retention of water, which results in diarrhea. Consumption of excessive volumes of xylitol can lead to side effects such as gas and bloating.

Sorbitol is a natural constituent of fruits such as apples and pears; dry fruits such as prunes and raisins; stoned fruits like apricots and peaches, and berries of the family of the Sorbus tree. It is a sugar alcohol with a similar molecular structure to xylitol. Sorbitol does not spike blood glucose levels, so it is a good sugar substitute for people who have diabetes. Like xylitol, bacteria cannot break down sorbitol into the acids that cause tooth decay.

The side effects of consumption of sorbitol are mild; the main health concern faced is gastrointestinal disturbances, as sorbitol does not get completely digested in the small intestine. The small intestine absorbs sorbitol in small amounts, which are then converted to fructose. The presence of the excess amount of the remaining sorbitol may result in diarrhea. Excessive sorbitol usage may result in gastrointestinal complexities such as flatulence, bloating, cramping, and other abdominal discomforts. Sorbitol intake may cause serious problems in people who are highly sensitive to laxative effects caused by it.

NOTE: Some sugar alcohols are very toxic to dogs! Keep these out of reach of your pets!

Maltodextrin is a white powder that is relatively tasteless and dissolves in water. It is an additive in a wide range of foods, as it can improve their texture, flavor, and shelf life. It is possible to make maltodextrin from any starchy food, including corn, potato, wheat, tapioca, or rice. There are a few concerns with this product that is frequently included in sugar substitute products:

SUGAR SABOTAGE PAGE | 6 © 2021 Health-Naturally.org • People with celiac disease should be aware that maltodextrin can contain traces of gluten when wheat is the source of the starch. However, according to the Beyond Celiac charity, maltodextrin is gluten-free as long as the ingredients list does not include the word wheat. • Maltodextrin has an even higher glycemic index (GI) than table sugar. This means that maltodextrin can cause a sharp increase, or spike, in people’s blood sugar shortly after they eat foods that contain it. • GM corn, which is a genetically modified organism (GMO), is a common source of maltodextrin. GMOs are harmful to the environment or people’s health because of the increased use of herbicides and pesticides on GMO crops. There is also a chance that the genetically modified material can get into wild plants and animals, or into the human body through the diet.

Allulose – The New Kid on the Block Allulose is classified as a “rare sugar” because it is naturally present in only a few foods such as wheat, figs and raisins. Allulose has the same chemical formula as fructose, but is arranged differently. This difference in structure prevents your body from processing allulose the way it processes fructose.

The taste and texture of allulose is remarkably similar to sugar, while providing minimal calories. It’s about 30% less sweet than table sugar. Although 70–84% of the allulose you consume is absorbed into your blood from your digestive tract, it is eliminated in the urine without being used as fuel. It’s been shown to resist fermentation by your gut bacteria, minimizing the likelihood of bloating, gas or other digestive problems.

And here’s some good news for people who have diabetes or are watching their blood sugar — it does not raise blood sugar or insulin levels. Allulose has 1/10 the calories of table sugar and has been determined to have anti-inflammatory properties and may help prevent obesity and reduce the risk of chronic disease. There are a number of benefits to this sugar substitute and few downsides.

Of course, as with all things, consumption in excess can cause tummy issues, including: • bloating • decreased appetite • abdominal pain • passing gas • diarrhea • abdominal sounds

Several natural sweeteners are often used by health-conscious people in place of white sugar or artificial sweeteners, believing them to be healthier. These include date sugar, coconut sugar, honey, maple syrup, and molasses. These natural sugar alternatives may contain a few more nutrients than regular sugar, but your body still metabolizes them the same way. Note that the natural sweeteners listed below are still forms of sugar, making them only slightly “less harmful” than regular sugar!

Date Sugar. Dates are a source of fructose, which is a natural type of sugar found in fruit. For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a good healthy substitute for white sugar in recipes due to the nutrients, fiber and antioxidants that they provide. The best way to substitute dates for white sugar is to make date paste by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. You can also purchase unrefined, organic date sugar in grocery stores, just two grams of sugar per serving. It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation.

Coconut sugar is extracted from the sap of the coconut palm. It contains a few nutrients, including iron, zinc, calcium, and potassium, as well as antioxidants. It also has a lower glycemic index than sugar, which may be partly due to its inulin content. Inulin is a type of soluble fiber that has been shown to slow digestion, increase fullness, and feed the healthy bacteria in your gut. Nevertheless, coconut sugar is still very high in calories, containing the same number of calories per serving as regular sugar. It’s also very high in fructose, which is the main reason why regular sugar is so unhealthy in the first place! At the end of the day, coconut sugar is very similar to regular table sugar and should be used sparingly.

Honey, of course, is a thick, golden liquid produced by honey bees. It contains trace amounts of vitamins and minerals, as well as an abundance of beneficial antioxidants. The phenolic acids and flavonoids in honey are responsible for its antioxidant activity, which can help prevent diabetes, inflammation, heart disease, and cancer. Many studies throughout the years have attempted to establish clear links between honey and weight loss, decreased glucose levels, and reduced hyperglycemia, however, larger studies and more current research are necessary to establish clear patterns. While honey has promising health benefits, it contains fructose, which can contribute to a slew of health problems. In short, honey is still sugar and not completely harmless.

SUGAR SABOTAGE PAGE | 8 © 2021 Health-Naturally.org Maple Syrup is a thick, sugary, liquid that’s made by cooking down the sap of maple trees. It contains a decent amount of minerals, including calcium, potassium, iron, zinc, and manganese. It also contains more antioxidants than honey. Despite some beneficial nutrients and antioxidants, maple syrup is still very high in sugar. It has a slightly lower glycemic index than regular sugar, so it may not raise blood sugar levels as quickly. Yet, it will still raise them. Much like coconut sugar and honey, maple syrup is a slightly better option than regular sugar, but it should still be consumed in moderation.

Molasses is a sweet, brown liquid with a thick, syrup-like consistency. It’s made from boiling down sugar cane or sugar beet juice. It contains a handful of vitamins and minerals, as well as several antioxidants. Furthermore, its high iron, potassium, and calcium contents may benefit bone and heart health. Overall, molasses makes a fine replacement for refined sugar, but its consumption should be limited, as it’s still a form of sugar.

Turbinado Sugar is partially refined sugar that retains some of the original molasses, giving it a subtle caramel flavor. It’s made from sugarcane — a non-genetically modified crop, some of which is organically grown. Sometimes, turbinado sugar is called raw sugar (Sugar in the Raw) — a marketing term implying that it’s minimally processed. However, despite this name, the sugar is not really “raw.” The initial stages of sugar processing yield raw sugar, but raw sugar isn’t suitable for consumption as it’s contaminated with soil and other impurities. Turbinado sugar has been cleaned of this debris and is further refined, meaning that it isn’t raw. Another reason that turbinado sugar isn’t raw, is that the production includes boiling sugarcane juice to thicken and crystalize it.

Turbinado sugar matches white sugar for calories and carbs. The small amounts of minerals and antioxidants it provides are relatively insignificant. Like other types of sugar, it’s best used only in small amounts. Notably, turbinado sugar comes with a higher price tag than white sugar — generally costing two to three times more.

In addition to eliminating sugars and artificial sweeteners from your diet, there are other sweeteners to avoid as well:

High fructose corn syrup (HFCS) is a sweetener made from corn syrup. It’s commonly used to sweeten processed foods and soft drinks. As its name implies, it’s very high in fructose. Fructose can increase your risk of weight gain, obesity, diabetes, and other serious diseases like cancer. One study found that HFCS supported tumor growth in mice, while another suggests that a high fructose diet could accelerate breast cancer. It can be equally as harmful as sugar and should be avoided at all costs. While you won’t typically use HFCS as an individual ingredient in your recipes at home, it’s commonly found in sauces, salad dressings, and other condiments that you may be cooking with.

Agave Nectar is produced by the agave plant. It’s often marketed as a healthy alternative to sugar, but it’s probably one of the unhealthiest sweeteners on the market! The liquid sweetener consists of 85% fructose, which is much higher than regular sugar. High amounts of fructose are strongly associated with obesity and other serious diseases.

The Bottom Lines: • Eating too much sugar has been linked to several deadly diseases, including obesity, diabetes, heart disease, and cancer. Become familiar with GL/GI. • Some sweeteners are good alternatives, though the key word here is alternatives, meaning they should be used instead of refined sugar — and in moderation. • Stevia is the healthiest option, followed by xylitol and erythritol. Caution: the latter two can produce gas, bloating and/or diarrhea when too much is consumed! • Natural sugars like maple syrup, molasses, and honey are less harmful than regular sugar and even have health benefits. Yet, they should still be used sparingly. As with most things in nutrition, moderation is key.

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Here’s to your health, naturally!