QUESTION: I am so confused about sugar. There seems to be an unending selection of sugars. Which ones are healthy? Which ones taste awful? Which ones will cause me to spend half my day in the bathroom?
ANSWER: There ARE a lot of choices. And of course, some are better choices than others. Which are the good guys and which are the bad guys? You practically need a degree in labelese to decipher the labels on sugar. So, confusion abounds, we throw our hands in the air and we drown our sorrows in peppermint patties! If you’re like most people, it seems harder to resist sweets as we age, because the sensor for sweetness is the last to fade away.
You may have heard that sugar is sugar. Not so. They differ in the way (and the speed with which) our bodies absorb sugar. And they differ in taste. Let me guide you through a list of sugars. The list starts with my least favorite and heads better and better from there.
Refined sugar is table sugar made from sugar cane or beets, refined honey and corn syrup. These sugars are empty calories and raise blood sugar very quickly, causing a sugar high and subsequent slump in energy. This blood sugar spike can cause hyperactivity in children. We just call it “stress” in adults. An excess of refined sugar can also result in diabetes, high triglycerides and cholesterol, high blood pressure and yeast issues, as well as a whole host of other problems.
Sugar alcohols, such as sorbitol, mannitol, xylitol, maltitol, erythritol and other “ols” tend to have a cool feel in the mouth and can cause some serious gastrointestinal discomfort (alias diarrhea) when eaten in excess.
Raw honey is a good alternative to other sweeteners unless you are an infant. Infantile botulism is a risk for babies. Raw honey has been helpful for many who suffer with seasonal allergies.
Barley malt, brown rice syrup, sorghum molasses, natural maple syrup, sucanat and maltose are all healthier sugars since they cause less of a spike in blood sugar and actually provide some minerals.
Agave juice is made from cactus and doesn’t raise blood sugar. It has a very pleasant taste.
Stevia is a naturally sweet plant and comes in drops or mixed with sugar alcohols such erythritol. Try different brands until you find one that has a flavor you like.
We all know that candy is almost pure sugar. And you might not know that a 12-ounce soft drink can have 10 teaspoons or more sugar in it. But don’t let the sugars in processed food creep up on you. Food processors know that sugar can be addictive and often add sugars into foods you might not suspect. Become an expert in labelese. Yes. It is a foreign language. But it’s worth the effort.
Hot Tip: Even good sugar should be kept to a minimum. Sugar lowers immune system function, which is evidenced by a lower white blood cell count.
Stay well.
Marty Kernion, Ph.D. is not a medical doctor. She has a doctorate in naturopathy. Naturopathy uses natural, gentle ways to bring our bodies back into balance so that they have the God-given ability to heal themselves. She is a retired professor of herbal medicine and nutrition and has written 39 college level courses in natural approaches to health. She has published two books on natural health and can be reached on askdoctormarty@cox.net for scheduling a class or consultation, or for sending in your questions for this column.
