The low down on natural sugars – part 2, thumbs down list
There are lots of “natural” sugars, and as I said before how do you know the ones to avoid? Here is my guide to the ones I try to avoid and why.
Evaporated Cane Juice
The new kid on the block of “natural” sugars. It is a sugar syrup from partially refined sugar which is very similar to ordinary sugar. The FDA (US Food and Drug Administration) has warned of mislabelling with this product.
Fructose
This no longer has the goodness and fibre of fruit. Unlike sucrose and glucose it won’t spike your insulin levels, but it will cause weight gain around the middle. It also interferes with the production of hormones related to hunger and satiety (feeling full) and hence increases appetite. On top of this it gets converted to unhealthy fats e.g. LDL (“bad” cholesterol) and triglycerides. Remember fructose is fine when naturally occuring withing fruit but I recommend avoiding it when its a white powder added to food.
Agave
This is essentially up to 90% refined fructose (see above). There is no way of distinguishing between commercially and traditionally produced produced products.
Molasses
This has the least amount of sugar and the highest level of vitamins and minerals. Half its sugar content is fructose and glucose in equal amounts while the other half is sucrose. So it will spike your insulin levels which causes the body to create fat. It may contain high levels of pesticides and other chemicals use in the processing.
Xylitol
Sold as a white powder considered natural as it occurs in plants but needs a lot of refining. Low in calories, it doesn’t spike insulin levels so useful for diabetics. It is on my avoid list because it requires a lot of processing to produce and because it ferments in the gut causing diarrhoea and bloating.
Sorbitol
Used in foods for diabetics at it triggers little or no insulin production. I would avoid it as it is heavily processed as it is hard on the digestive system just like Xylitol.
Honey
A simple sugar up to 40% glucose and fructose so it affects your blood sugar levels very quickly. If you must use it, I mix it with lemon and ginger when I have a sore throat, cold or flu then by organic and I perfer manuka for its healing properties.
References
Natural Alternatives to Sugar by Dr M Glenville (Lifestyle Press 2016)
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