Monday, November 13, 2017

NUTRITION KNOW-HOW: SUGAR SLEUTHS



In last week’s POST, the functionality and common concepts on sugar were reviewed, along with a quick dip into the world of sugar metabolism. Although the white stuff has been demonized, we cant hate-on every type of sugar out there, as there are specific types that have a bit more of a benefit backing their consumption compared to others. This week, I will quickly review the major forms of sugar; their effects on the body (specifically the liver,) and some provide some insight as to which forms are best. Next week, we go all-in for a review of sugar cravings/addiction!


           
THE THREE MUSKETEERS:
Part of the “triplets” of simple sugars (mono-saccharides,) GLUCOSE is the primary source of fuel our bodies can burn for fuel. Almost everything we consume is a combination of glucose and additional simple sugars (see below) linked together. In plants, glucose is formed into complex branched structures called starch, which acts as the storage form of energy for our green friends. In humans, our storage form of energy is known as glycogen, which we predominantly store in our livers, as well as muscle. GALACATOSE is another monosaccharide that is commonly found in milk and dairy products. It has an almost identical “sweetness” compared to glucose, and is eventually broken down into glucose during metabolism. FRUCTOSE, also known as fruit sugar, is the predominant sugar found in fruits! With a more complex structure, fructose is not processed in the same manner as the previous two sugars, and is instead shipped to the liver, where it is eventually broken down. If not metabolized, due to a lack of key enzymes or functioning transporters on the cell, excess can be stored as fat (just like excess sugar in the blood.) à see more about this below!


SUCROSE:
Ode to the sugar cubes and sugar bowls; this form of the sweet stuff is what we commonly come in contact with. From baking cookies to stirring in a sweet spoonful into your morning cup o’ joe, sucrose or table sugar is a di-saccharide (double sugar) formed from the linking of a glucose + fructose molecule. While found in in foods such as fruits, grains, and beans, the most common sources of sucrose in the American diet come from sugar cane and sugar beets (which bare little resemblance to their ruby-hued counterparts.) While sucrose contains a 1:1 ratio of glucose + fructose, excessive table sugar consumption (from processed foods,) may contribute to an excessive fructose load (and extra stress placed on the liver.)




FRUCTOSE:
Fructose in its purest form is actually not as big of a villain as it is made out to be. Whole foods containing fructose (fruits, vegetables, and beans,) also contain complex structures that include fibers, phytonutrients, enzymes, and small amounts of proteins. When eaten in tandem with the fructose, the impact of this sugar is much different compared to highly concentrated/refined fructose, as found in HIGH FRUCTOSE CORN SYRUP (HFCS.) HFCS has a similar composition to sucrose (table sugar,) but instead of a 1:1 ratio of glucose + fructose, HFCS contains 55% fructose and 45% glucose (hence the name.) It was developed in 1957 through the enzymatic breakdown of cornstarch, but didn’t truly infiltrate the food-industry until the 1970’s, when its versatility and cheaper price tag made it a go to staple in processed foods. With the average American consuming an average of 140 lbs of sugar per year, roughly 60 lbs of that comes from HFCS. So why is everyone up in arms about HFCS? Remember how I said fructose requires the liver to be processed? Lets look into how that can pose a problem…


LIVER LOVE:
Glucose and galactose are both primarily metabolized in our cells (approximately 80%,) with roughly 20% being shipped to the liver for continued processing. Fructose, on the other hand, is dependent upon the optimal functioning of the liver to fully metabolize it. The liver is truly an incredible organ- doing everything from metabolizing carbohydrates and fats, producing bile, synthesizing proteins, modulating the immune system, regulating blood pressure, and filtering and storing blood nutrients- you can basically call It the work-horse of the body. When the liver becomes burdened by an increasing load of fructose (from high intake of processed/refined foods rich in HFCS,) it gets a bit, “tired out.” Instead of processing fructose into its usable form (glucose,) fructose is stored as fat in the liver. The specific forms of fat that fructose is transformed into are called free-fatty acids (FFA’s) and triglycerides (storage form.) Eventually your lovely liver gets sick and tired of those FFA’s and ships them back out into circulation. While moving and grooving through your bloodstream, they form into VLDL cholesterol, which eventually turns into LDL cholesterol. This “lethal” form of cholesterol can increase your cardiovascular and metabolic risks, hence the reason your doctor often tells you to keep your LDL levels in check!



PICK YOUR POISON:
Okay, okay, so not all sugar is bad! Knowing the types of sugar in your foods is a starting point, and that begins with flipping over the ingredient label and keeping your eyes peeled for HFCS, and other common names for sugar (see table below.) In addition, opting for foods that offer more than just a straight hit of sugar, foods such as whole fruits, vegetables, grains, and beans, instead of refined and processed flours, and snacks, will also help you enjoy the sweet-joy that the right forms of sugar can provide to foods.

RED LIGHT: Think that you are making a healthy choice by opting for “Sugar-Free” varieties of your favorite sodas, sweet treats, and processed carbohydrates? Think again! A study shows intake of A.S. may increase gut permeability/imbalance, as well as increase risks of metabolic syndrome and Type II Diabetes. Refined sources of FRUCTOSE are processed by the liver, which places an extra burden on an already super busy organ.

◼ARTIFICIAL: Aspartame (Equal,) Splenda (Sucralose)  Sweet n’ Low (saccharin,) etc.

◼HIGH FRUCTOSE CORN SYRUP: Created through the chemical processing of corn syrup, HFCS typically  contains a ratio of 55% Fructose : 45% Glucose.

◼AGAVE: A type of succulent, agave is grown primarily in the western part of the US and is extracted from plants hardy root. The process includes use of chemical filters, acids, and clarifiers. A highly concentrated/refined source of FRUCTOSE.

◼TABLE SUGARS: From the 5lb bag in your pantry to the fancy brown packets at your favorite coffee shop, no matter the label or fancy name (turbinado, demerara, moscavado) these sugars are all highly processed with chemical agents (color is sourced from molasses added back after processing.)


YELLOW LIGHT: “Natural” or “nutritive” sweeteners are those which may provide additional benefits aside from their glucose/fructose content. Be aware that sugar in all of its forms is still broken down into cell energy, and when not used, is converted into fat (triglycerides) in the liver. Consume in moderation.

◼SUGAR ALCOHOLS: Xylitol is a “natural” sugar-alcohol sourced from the fermentation of birch and certain fruits. Erythritol is sourced from algae, and is used to promote vaso-dilation. They typically contain fewer calories and glycemic loads than table sugar. *May cause digestive issues due to their incapacity to be broken down by gut bacteria.

◼SYRUPS & JAMS: Liquid Honey, Date Molasses, Pure Maple Syrup (Grade B,) Brown Rice Syrup, Black Strap Molasses, Sorghum Syrup, Barley Malt Syrup, Fruit Sweetened Jams.

◼DRIED & GRANULATED FORMS: Organic Palm Sugar, Rapidura (dried pulverized sugarcane,) and Sucanat (unrefined cane sugar)  Dried Unsweetened Fruits (Dates, Figs, Apricots)


GREEN LIGHT: Eating a food in its natural state, with minimal to no processing allows your body to obtain not only the naturally occurring sugars, but the synergistic elements which work in cohesion to balance the effect of the food on your systems. Higher fiber contents act as buffers to the release of sugar on the bloodstream, including fruits such as: Apples, Pears, Organic Berries (Blackberries, Blueberries, Gooseberries, Mulberries, Strawberries, Raspberries) and Citrus.



Confused? Concerned? Or looking to learn more about the science behind sugar cravings, the effects of excess sugar, and the healthiest options? Stay tuned for the entire month of November, where each Monday I will review each of those topics in depth! And be sure to sign up for this months cooking class, all about it!

           
NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH
WEDNESDAY, NOVEMBER 15TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!


PHONE: 267-308-0777
REGISTER FOR CLASS:  HERE




Genevieve – “G”
Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist
True Wellness Biological Health




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