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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Based on my experience treating clients there is little doubt in my mind that a massage can relieve pain in tight or overworked muscles, but there is also growing scientific evidence that it can help relieve chronic pain. A study published in Annals of Family Medicine in 2014 found that 60-minute therapeutic massage sessions two or three times a week for four weeks relieved chronic neck pain better than no massage or fewer or shorter massage sessions. A study of 262 patients published in the Archives of Internal Medicine found that massage was far superior to acupuncture or patient education for relieving back pain. After 10 weeks, 74 percent of patients said massage was "very helpful." Only 46 percent for those who received acupuncture and about 17 percent of those who read a self-help book had the same response. Massage patients were also four times less likely than other patients to report being bedridden with pain. The authors concluded that "massage might be an effective alternative to conventional medical care for persistent back pain." In a true test of its value, massage has even been shown to ease the chronic pain suffered by cancer patients. A study of more than 1,200 patients at Memorial Sloan-Kettering Cancer Center published in the Journal of Pain and Symptom Management found that massage reduces symptoms such as anxiety, nausea, and pain by about 50 percent. Studies suggest that for women in labour, massage provides some pain relief and increased their satisfaction with other forms of pain relief but the evidence isn't conclusive. In a 2012 study there was evidence that massage may help with pain due to osteoarthritis of knee. References Cherkin DC, Eisenberg D, Sherman KJ, Barlow W, Kaptchuk TJ, Street J, Deyo RA. Randomized trial comparing traditional Chinese medical acupuncture, therapeutic massage, and self-care education for chronic low back pain. Arch Intern Med. 2001 Apr 23;161(8):1081-8. Sherman KJ, Cook AJ, Wellman RD, et al. Five-week outcomes from a dosing trial of therapeutic massage for chronic neck pain. Annals of Family Medicine. 2014;12(2):112–120. Sherman KJ, Cherkin DC, Hawkes RJ, et al. Randomized trial of therapeutic massage for chronic neck pain. Clinical Journal of Pain. 2009;25(3):233–238. Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial. Annals of Internal Medicine. 2011;155(1):1–9 Furlan AD, Imamura M, Dryden T, et al. Massage for low-back pain. Cochrane Database of Systematic Reviews. 2008;(4):CD001929 Perlman AI, Ali A, Njike VY, et al. Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial. PLoS One. 2012;7(2):e30248 Corbin L. Safety and efficacy of massage therapy for patients with cancer. Cancer Control. 2005;12(3):158–164. Wilkinson S, Barnes K, Storey L. Massage for symptom relief in patients with cancer: systematic review. Journal of Advanced Nursing. 2008;63(5):430–439. Jones L, Othman M, Dowswell T, et al. Pain management for women in labour: an overview of systematic reviews. Cochrane Database of Systematic Reviews. 2012; (3):CD009234
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