{"id":110,"date":"2023-01-21T18:48:26","date_gmt":"2023-01-21T23:48:26","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/rebootyourresiliencywithselfcare\/?post_type=chapter&p=110"},"modified":"2023-11-01T18:56:29","modified_gmt":"2023-11-01T22:56:29","slug":"sugar","status":"web-only","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/rebootyourresiliencywithselfcare\/chapter\/sugar\/","title":{"raw":"Oh, How Sweet It Is!","rendered":"Oh, How Sweet It Is!"},"content":{"raw":"Sugar<\/strong>\r\n\r\nWe all know that beyond a quick energy boost and taste gratification, there are very few positive health benefits to consuming sugar. Harmful health problems including obesity, Type 2 Diabetes, heart disease, non-alcoholic fatty liver disease, chronic inflammation, cognitive decline (Alzheimer\u2019s) and some cancers are a few of the most common diseases associated with sugar intake.[footnote]Rippe, J. M., & Angelopoulos, T. J. (2016). Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients, 8(11), 697. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5133084\/[\/footnote]\r\n
Most of us consume much more than the World Health Organization (WHO) recommendation that less than 10% - ideally less than 5% - of our total daily calories should come from added sugar.[footnote]World Health Organization. (2015). Guideline: Sugars Intake for Adults and Children.[\/footnote] The latest data from a 2015 Canadian Community Health Survey revealed that Canadian adults consumed on average 105.6 g\/day<\/strong> (67.1 g\/day from [pb_glossary id=\"724\"]free sugars[\/pb_glossary], and 57.1 g\/day from [pb_glossary id=\"725\"]added sugars[\/pb_glossary]).[footnote]Liu, S., Munasinghe, L., Ohinmaa, A., Veugelers, P. (2020). Added, free and total sugar content and consumption of foods and beverages in Canada. Retrieved from: https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2020010\/article\/00002-eng.htm[\/footnote] That is 21 teaspoons of sugar!!<\/div>\r\nWe know desserts such as pastries and cookies, candy, and dairy products like flavored yoghurt and ice cream contain sugar. Many people aren\u2019t aware that numerous processed foods have hidden or added sugars in their ingredients such as corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey and so on. Common products that people don\u2019t think to be full of added sugars are ketchup, soups, cured meats and even bread.\r\n\r\nLet\u2019s talk a bit more about sugar sweetened beverages<\/strong>. The most overt sources of extra sugar in our diets comes in the form of sugar-sweetened beverages like coffees, soft drinks, and fruit drinks. Research reveals that people don't decrease their calories to offset the extra calories they drink in sugar sweetened beverages.[footnote]Malik, V. S., & Hu, F. B. (2015). Fructose and Cardiometabolic Health: What the Evidence From Sugar-Sweetened Beverages Tells Us. Journal of the American College of Cardiology, 66(14), 1615\u20131624. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592517\/[\/footnote] This results in excess caloric intake, resulting in weight gain, and increased risk for Type 2 diabetes and cardiovascular disease.[footnote]Bray, G. A., & Popkin, B. M. (2014). Dietary sugar and body weight: have we reached a crisis in the epidemic of obesity and diabetes?: health be damned! Pour on the sugar. Diabetes care, 37(4), 950\u2013956. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9514031\/[\/footnote]\r\n\r\n \r\n
\r\n

Did You Know?<\/strong><\/p>\r\n\r\n<\/header>\r\n

\r\n\r\nA large double-double contains 24 grams or 6 teaspoons of sugar, and a 330 ml can of Pepsi contains 41 grams or 8.2 teaspoons!\r\n\r\nWhat's your go-to bevvie of choice? You're hereby challenged to look up its sugar content!\r\n\r\n<\/div>\r\n<\/div>\r\n \r\n\r\nMany of our sugar sweetened beverages are made from high-fructose corn syrup<\/strong> (HFCS). Refined sugar (table sugar) breaks down into two simple sugars in our body, glucose and fructose. Fructose is fruit sugar \u2013 and fruit is good for you \u2013 however the unhealthy sources of fructose are refined sugar and HFCS. HFCS is derived from corn and is utilized in many processed foods instead of sugar as it is much sweeter and cheaper.\u00a0 There are different concentrations of HFCS, the most commonly used being HCFS-55, which contains 55% fructose and is about 25% sweeter than sugar.[footnote]Duffey, K. J., & Popkin, B. M. (2008). High-fructose corn syrup: is this what's for dinner?. The American journal of clinical nutrition, 88(6), 1722S\u20131732S. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2746720\/[\/footnote] While almost all of the cells of our body use glucose, only liver cells can metabolize fructose. The liver makes fat from the fructose, and this can lead to non-alcoholic fatty liver disease and cardiovascular disease over time.[footnote]Harvard Medical School. (2011). Abundance of fructose not good for the liver, heart. Harvard Health Publishing. Retrieved from: https:\/\/www.health.harvard.edu\/heart-health\/abundance-of-fructose-not-good-for-the-liver-heart[\/footnote] Studies also show fructose elevates our stress hormone cortisol, which in turn increases belly fat, the unhealthiest and disease-promoting fat.[footnote]DiNicolantonio, J. J., Mehta, V., Onkaramurthy, N., & O'Keefe, J. H. (2018). Fructose-induced inflammation and increased cortisol: A new mechanism for how sugar induces visceral adiposity. Progress in cardiovascular diseases, 61(1), 3\u20139. Retrieved from: https:\/\/pubmed.ncbi.nlm.nih.gov\/29225114\/[\/footnote] [footnote]Mock, K., Lateef, S., Benedito, V. A., & Tou, J. C. (2017). High-fructose corn syrup-55 consumption alters hepatic lipid metabolism and promotes triglyceride accumulation. The Journal of nutritional biochemistry, 39, 32\u201339. Retrieved from: https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0955286316301036?via=ihub[\/footnote]\r\n\r\n[caption id=\"attachment_584\" align=\"aligncenter\" width=\"640\"]\"\"<\/a> Figure 15.1 Added Sugars[\/caption]\r\n\r\nMany people are unaware that there is a correlation between ingesting sugar and depression of our immune system<\/strong>. A research study fed different forms of sugar to the participants and found that the efficiency of neutrophil phagocytosis decreased up to 50% after 1-2 hours of eating sugar, and lasted up to five hours![footnote]Sanchez, A., Reeser,\u00a0 J., Lau, H.,\u00a0 Yahiku, P., Willard, R., McMillan, P., Cho, S., Magie, A., Register, U. (1973). Role of sugars in human neutrophilic phagocytosis, The American Journal of Clinical Nutrition, 26, 11, (1180\u20131184).[\/footnote] That was consuming the equivalent of about 2 tall cans of soda. Remember that the gut is a large part of our immune system?\u00a0 Our gut microbiota thrives on both processed and complex carbohydrates. Complex carbohydrates (starchy plants) feed the beneficial gut bacteria, which keeps the opportunistic and pathogenic bacteria under check.[footnote]Brown, K., DeCoffe, D., Molcan, E., & Gibson, D. L. (2012). Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients, 4(8), 1095\u20131119. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3448089\/[\/footnote] Consuming a lot of processed carbs and refined sugar, however, triggers the growth of harmful gut bacteria which promotes gut inflammation, setting off an impaired immune response and chronic inflammation.[footnote]Spreadbury I. (2012). Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes, metabolic syndrome and obesity : targets and therapy, 5, 175\u2013189. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3402009\/[\/footnote] [footnote]Brown, K., DeCoffe, D., Molcan, E., & Gibson, D. L. (2012). Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients, 4(8), 1095\u20131119. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3448089\/[\/footnote]\r\n\r\nConsuming excessive refined sugars and carbohydrates negatively impacts our brain function<\/strong>, specifically the hippocampus which is responsible for memory.[footnote]Hsu, T. M., Konanur, V. R., Taing, L., Usui, R., Kayser, B. D., Goran, M. I., & Kanoski, S. E. (2015). Effects of sucrose and high- fructose corn syrup consumption on spatial memory function and hippocampal neuroinflammation in adolescent rats. Hippocampus, 25(2), 227\u2013239.[\/footnote] In addition, frequent high or fluctuating blood glucose levels (highs and lows) also increases the risk of cognitive impairment and neurodegenerative diseases such as Alzheimer's.[footnote]Zheng, F., Yan, L., Yang, Z., Zhong, B., & Xie, W. (2018). HbA1c, diabetes and cognitive decline: the English Longitudinal Study of Ageing. Diabetologia, 61(4), 839\u2013848. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6448974\/[\/footnote] [footnote]Mortby ,M.E., Janke, A.L., Anstey, K.J., Sachdev, P.S., Cherbuin, N. (2013). High \u201cNormal\u201d Blood Glucose Is Associated with Decreased Brain Volume and Cognitive Performance in the 60s: The PATH through Life Study. PLoS ONE 8(9): e73697. Retrieved from: https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0073697[\/footnote]\r\n\r\nHigh sugar intake has been associated with\u00a0promotion of cancer cell growth<\/strong>. Cancer cells adapt to become very efficient in taking up glucose from the blood for use as fuel.[footnote]Burns, J. S., & Manda, G. (2017). Metabolic Pathways of the Warburg Effect in Health and Disease: Perspectives of Choice, Chain or Chance. International journal of molecular sciences, 18(12), 2755. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5751354\/[\/footnote] \"This metabolic adaptation to promote growth, survival and proliferation of malignant cells is known as the Warburg effect<\/strong>.\"[footnote]Liberti, M. V., & Locasale, J. W. (2016). The Warburg Effect: How Does it Benefit Cancer Cells?. Trends in biochemical sciences, 41(3), 211\u2013218. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4783224\/[\/footnote] This suggests that decreasing refined sugar and carbohydrate intake as well as optimizing blood sugar levels may be useful strategies for reducing cancer risk.\r\n\r\nArtificial Sweeteners<\/strong>\r\n\r\nConsumers who try to manage their sugar intake often look to using artificial sweeteners that provide zero calories in their place. Artificial sweeteners are generally hundreds of times sweeter than sugar.[footnote]Fujimaru, T., Park, J. H., & Lim, J. (2012). Sensory characteristics and relative sweetness of tagatose and other sweeteners. Journal of food science, 77(9), S323\u2013S328. https:\/\/doi.org\/10.1111\/j.1750-3841.2012.02844.x[\/footnote] However, are they a better and healthier alternative?\r\n\r\nIn Canada, several sugar substitutes (both artificial sweeteners and those derived from natural sources) have been approved for use by Health Canada. These include aspartame, acesulfame-potassium, sucralose, saccharin, thaumatin, neotame, and sugar alcohols like sorbitol, isomalt, lactitol, maltitol, mannitol and xylitol, and naturally sourced stevia and monk fruit extract.[footnote]Government of Canada. (2022). List of Permitted Sweeteners (List of Permitted Food Additives. Retrieved from: https:\/\/www.canada.ca\/en\/health-canada\/services\/food-nutrition\/food-safety\/food-additives\/lists-permitted\/9-sweeteners.html[\/footnote] [footnote]Government of Canada. (2022). Sugar Substitutes. Retrieved from: https:\/\/www.canada.ca\/en\/health-canada\/services\/food-nutrition\/food-safety\/food-additives\/sugar-substitutes.html[\/footnote]\r\n\r\nArtificial sweeteners have been scrutinized intensely for decades. Multitudes of studies have been done on the hazardous effects of artificial sweeteners on the body, as well as an enormous amount of research refuting those claims.\r\n\r\nAlthough non-nutritive sweeteners have zero calories, they may not reduce a persons overall caloric intake, such as when some people drink sugar-free beverages to rationalize eating unhealthy fast food. Some theories suggest that the excessive sweetness of artificial sweeteners can lead to craving more sweets.[footnote]Stetka, B. (2018). How artificial sweeteners may cause us to eat more. Retrieved from: https:\/\/www.scientificamerican.com\/article\/how-artificial-sweeteners-may-cause-us-to-eat-more\/[\/footnote] Fundamentally, artificial sweeteners may do little to help you lose weight and lower your risk of obesity and diabetes.\r\n\r\nDoing your own research to understand the pros and cons if you have questions or concerns about artificial sweeteners is a prudent idea to make an informed choice. In the meantime, if you\u2019re trying to watch your sugar intake, perhaps consider a natural non-nutritive sweetener instead, such as those discussed below.\r\n\r\nNatural Non-Nutritive Sweeteners<\/strong>\r\n\r\nStevia<\/strong> comes from the Stevia rebaudiana plant, a which is a herb from South America. Ounce for ounce, stevia is 100 to 300 times sweeter than sugar, and it produces compounds called steviol glycosides in its leaves; it is these compounds that have been isolated for use as a non-caloric sweetener.[footnote]WebMD. (2022). What is stevia. Retrieved from: https:\/\/www.webmd.com\/food-recipes\/what-is-stevia[\/footnote] Not everyone likes the way stevia tastes, as some people find it bitter, or say it tastes of black licorice.\r\n\r\nMonk fruit<\/strong>, also known as luo han guo, comes from a small gourd that grows on vines in Southeast Asia, containing compounds that are 100 to 250 times sweeter than sugar.[footnote]WebMD. (2021). Difference Between Monk Fruit and Stevia as Sweeteners. Retrieved from: https:\/\/www.webmd.com\/diet\/difference-between-monk-fruit-and-stevia[\/footnote] Some studies have shown that substances present in monk fruit have strong antioxidant properties.[footnote]Xu, Q., Chen, S. Y., Deng, L. D., Feng, L. P., Huang, L. Z., & Yu, R. R. (2013). Antioxidant effect of mogrosides against oxidative stress induced by palmitic acid in mouse insulinoma NIT-1 cells. Brazilian journal of medical and biological research = Revista brasileira de pesquisas medicas e biologicas, 46(11), 949\u2013955. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3854338\/[\/footnote] It also provides a sweetness taste similar to sugar.\r\n\r\nSugar Alcohols<\/strong>\r\n\r\nSugar alcohols such as xylitol, sorbitol and erythritol don't alter blood glucose levels.[footnote]Grabitske, H.A., Slavin, J.L. (2008). Perspectives in practice low-digestible carbohydrates in practice. J Am Diet Assoc 108:1677\u20131681[\/footnote] They are often used in combination with other sweeteners as their sweetness is on par or a little lower than sugar. You might have noticed xylitol in chewing gum, as it has been found to improve dental health by inhibiting growth of oral bacteria and promoting tooth remineralization.[footnote]Lynch, H., & Milgrom, P. (2003). Xylitol and dental caries: an overview for clinicians. Journal of the California Dental Association, 31(3), 205\u2013209.[\/footnote] One of the issues with sugar alcohols is that they have a potent laxative effect and gastrointestinal symptoms such as gas, bloating and abdominal pain when too much is eaten.[footnote]Grabitske, H.A., Slavin, J.L. (2008). Perspectives in practice low-digestible carbohydrates in practice. J Am Diet Assoc 108:1677\u20131681[\/footnote] [footnote]Livesey, G. (2003). Health potential of polyols as sugar replacers, with emphasis on low-glycaemic properties. Nutr Res Rev 16:163\u2013191[\/footnote] So baking with xylitol as your sugar substitute and then eating the whole cake at once might keep you in the bathroom for awhile. \ud83d\ude09\r\n\r\nNatural Sugars<\/strong>\r\n\r\nClearly, we should watch how much refined sugar, high-fructose corn syrup, and artificial sweeteners we consume. However, this doesn\u2019t mean we should avoid natural sugars in whole, real foods! Sugars that are in whole fruits, berries, or complex carbohydrate vegetables like sweet potatoes, for example, don't have the same effect on our health as a food that has added sugar. The fiber in real whole foods slows down digestion and the absorption of glucose, mitigating the high glucose blood spikes.[footnote]Center for Disease Control and Prevention. (2022). Fiber: The Carb That Helps You Manage Diabetes. Retrieved from: https:\/\/www.cdc.gov\/diabetes\/library\/features\/role-of-fiber.html[\/footnote] These types of carbohydrates also contain many vitamins, minerals, and other nutrients that support good health.\r\n\r\n \r\n\r\n\r\n\r\n","rendered":"

Sugar<\/strong><\/p>\n

We all know that beyond a quick energy boost and taste gratification, there are very few positive health benefits to consuming sugar. Harmful health problems including obesity, Type 2 Diabetes, heart disease, non-alcoholic fatty liver disease, chronic inflammation, cognitive decline (Alzheimer\u2019s) and some cancers are a few of the most common diseases associated with sugar intake.[1]<\/sup><\/a><\/p>\n

Most of us consume much more than the World Health Organization (WHO) recommendation that less than 10% – ideally less than 5% – of our total daily calories should come from added sugar.[2]<\/sup><\/a> The latest data from a 2015 Canadian Community Health Survey revealed that Canadian adults consumed on average 105.6 g\/day<\/strong> (67.1 g\/day from free sugars<\/a>, and 57.1 g\/day from added sugars<\/a>).[3]<\/sup><\/a> That is 21 teaspoons of sugar!!<\/div>\n

We know desserts such as pastries and cookies, candy, and dairy products like flavored yoghurt and ice cream contain sugar. Many people aren\u2019t aware that numerous processed foods have hidden or added sugars in their ingredients such as corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey and so on. Common products that people don\u2019t think to be full of added sugars are ketchup, soups, cured meats and even bread.<\/p>\n

Let\u2019s talk a bit more about sugar sweetened beverages<\/strong>. The most overt sources of extra sugar in our diets comes in the form of sugar-sweetened beverages like coffees, soft drinks, and fruit drinks. Research reveals that people don’t decrease their calories to offset the extra calories they drink in sugar sweetened beverages.[4]<\/sup><\/a> This results in excess caloric intake, resulting in weight gain, and increased risk for Type 2 diabetes and cardiovascular disease.[5]<\/sup><\/a><\/p>\n

 <\/p>\n

\n
\n

Did You Know?<\/strong><\/p>\n<\/header>\n

\n

A large double-double contains 24 grams or 6 teaspoons of sugar, and a 330 ml can of Pepsi contains 41 grams or 8.2 teaspoons!<\/p>\n

What’s your go-to bevvie of choice? You’re hereby challenged to look up its sugar content!<\/p>\n<\/div>\n<\/div>\n

 <\/p>\n

Many of our sugar sweetened beverages are made from high-fructose corn syrup<\/strong> (HFCS). Refined sugar (table sugar) breaks down into two simple sugars in our body, glucose and fructose. Fructose is fruit sugar \u2013 and fruit is good for you \u2013 however the unhealthy sources of fructose are refined sugar and HFCS. HFCS is derived from corn and is utilized in many processed foods instead of sugar as it is much sweeter and cheaper.\u00a0 There are different concentrations of HFCS, the most commonly used being HCFS-55, which contains 55% fructose and is about 25% sweeter than sugar.[6]<\/sup><\/a> While almost all of the cells of our body use glucose, only liver cells can metabolize fructose. The liver makes fat from the fructose, and this can lead to non-alcoholic fatty liver disease and cardiovascular disease over time.[7]<\/sup><\/a> Studies also show fructose elevates our stress hormone cortisol, which in turn increases belly fat, the unhealthiest and disease-promoting fat.[8]<\/sup><\/a> [9]<\/sup><\/a><\/p>\n

\"\"<\/a>
Figure 15.1 Added Sugars<\/figcaption><\/figure>\n

Many people are unaware that there is a correlation between ingesting sugar and depression of our immune system<\/strong>. A research study fed different forms of sugar to the participants and found that the efficiency of neutrophil phagocytosis decreased up to 50% after 1-2 hours of eating sugar, and lasted up to five hours![10]<\/sup><\/a> That was consuming the equivalent of about 2 tall cans of soda. Remember that the gut is a large part of our immune system?\u00a0 Our gut microbiota thrives on both processed and complex carbohydrates. Complex carbohydrates (starchy plants) feed the beneficial gut bacteria, which keeps the opportunistic and pathogenic bacteria under check.[11]<\/sup><\/a> Consuming a lot of processed carbs and refined sugar, however, triggers the growth of harmful gut bacteria which promotes gut inflammation, setting off an impaired immune response and chronic inflammation.[12]<\/sup><\/a> [13]<\/sup><\/a><\/p>\n

Consuming excessive refined sugars and carbohydrates negatively impacts our brain function<\/strong>, specifically the hippocampus which is responsible for memory.[14]<\/sup><\/a> In addition, frequent high or fluctuating blood glucose levels (highs and lows) also increases the risk of cognitive impairment and neurodegenerative diseases such as Alzheimer’s.[15]<\/sup><\/a> [16]<\/sup><\/a><\/p>\n

High sugar intake has been associated with\u00a0promotion of cancer cell growth<\/strong>. Cancer cells adapt to become very efficient in taking up glucose from the blood for use as fuel.[17]<\/sup><\/a> “This metabolic adaptation to promote growth, survival and proliferation of malignant cells is known as the Warburg effect<\/strong>.”[18]<\/sup><\/a> This suggests that decreasing refined sugar and carbohydrate intake as well as optimizing blood sugar levels may be useful strategies for reducing cancer risk.<\/p>\n

Artificial Sweeteners<\/strong><\/p>\n

Consumers who try to manage their sugar intake often look to using artificial sweeteners that provide zero calories in their place. Artificial sweeteners are generally hundreds of times sweeter than sugar.[19]<\/sup><\/a> However, are they a better and healthier alternative?<\/p>\n

In Canada, several sugar substitutes (both artificial sweeteners and those derived from natural sources) have been approved for use by Health Canada. These include aspartame, acesulfame-potassium, sucralose, saccharin, thaumatin, neotame, and sugar alcohols like sorbitol, isomalt, lactitol, maltitol, mannitol and xylitol, and naturally sourced stevia and monk fruit extract.[20]<\/sup><\/a> [21]<\/sup><\/a><\/p>\n

Artificial sweeteners have been scrutinized intensely for decades. Multitudes of studies have been done on the hazardous effects of artificial sweeteners on the body, as well as an enormous amount of research refuting those claims.<\/p>\n

Although non-nutritive sweeteners have zero calories, they may not reduce a persons overall caloric intake, such as when some people drink sugar-free beverages to rationalize eating unhealthy fast food. Some theories suggest that the excessive sweetness of artificial sweeteners can lead to craving more sweets.[22]<\/sup><\/a> Fundamentally, artificial sweeteners may do little to help you lose weight and lower your risk of obesity and diabetes.<\/p>\n

Doing your own research to understand the pros and cons if you have questions or concerns about artificial sweeteners is a prudent idea to make an informed choice. In the meantime, if you\u2019re trying to watch your sugar intake, perhaps consider a natural non-nutritive sweetener instead, such as those discussed below.<\/p>\n

Natural Non-Nutritive Sweeteners<\/strong><\/p>\n

Stevia<\/strong> comes from the Stevia rebaudiana plant, a which is a herb from South America. Ounce for ounce, stevia is 100 to 300 times sweeter than sugar, and it produces compounds called steviol glycosides in its leaves; it is these compounds that have been isolated for use as a non-caloric sweetener.[23]<\/sup><\/a> Not everyone likes the way stevia tastes, as some people find it bitter, or say it tastes of black licorice.<\/p>\n

Monk fruit<\/strong>, also known as luo han guo, comes from a small gourd that grows on vines in Southeast Asia, containing compounds that are 100 to 250 times sweeter than sugar.[24]<\/sup><\/a> Some studies have shown that substances present in monk fruit have strong antioxidant properties.[25]<\/sup><\/a> It also provides a sweetness taste similar to sugar.<\/p>\n

Sugar Alcohols<\/strong><\/p>\n

Sugar alcohols such as xylitol, sorbitol and erythritol don’t alter blood glucose levels.[26]<\/sup><\/a> They are often used in combination with other sweeteners as their sweetness is on par or a little lower than sugar. You might have noticed xylitol in chewing gum, as it has been found to improve dental health by inhibiting growth of oral bacteria and promoting tooth remineralization.[27]<\/sup><\/a> One of the issues with sugar alcohols is that they have a potent laxative effect and gastrointestinal symptoms such as gas, bloating and abdominal pain when too much is eaten.[28]<\/sup><\/a> [29]<\/sup><\/a> So baking with xylitol as your sugar substitute and then eating the whole cake at once might keep you in the bathroom for awhile. \ud83d\ude09<\/p>\n

Natural Sugars<\/strong><\/p>\n

Clearly, we should watch how much refined sugar, high-fructose corn syrup, and artificial sweeteners we consume. However, this doesn\u2019t mean we should avoid natural sugars in whole, real foods! Sugars that are in whole fruits, berries, or complex carbohydrate vegetables like sweet potatoes, for example, don’t have the same effect on our health as a food that has added sugar. The fiber in real whole foods slows down digestion and the absorption of glucose, mitigating the high glucose blood spikes.[30]<\/sup><\/a> These types of carbohydrates also contain many vitamins, minerals, and other nutrients that support good health.<\/p>\n

 <\/p>\n

<\/p>\n

<\/p>\n

Media Attributions<\/h2>