Sugar

Dreamy-Eyed Taste Bud: “Sugar, oh ‘sweet’ sugar. How I love thee, let me count the…”
Brutally Honest Body: “Oh my sweet summer, child. Just stop already!”

Oh, Sugar, Indeed

It’s something pretty much every “Dreamy-Eyed Taste Bud” loves to grace its presence. Chocolate (need I say more, ladies?), cakes, cookies, pies. These are the first things that come to mind when we hear sugar. Some think fruit as well. But did you know sugar lurks in things such as soda and juice, salad dressing, hot dog buns, ketchup, lunch meat, and canned soup? The list could literally go on and on and on! Sugar is almost everywhere in the human diet. Even “healthful” foods can be high in added sugar (again, read those labels!). So, what about sugar? Why does it matter that it’s in so many foods? Well, let’s let my inner science nerd speak for a moment, first.

*Science Nerd Enters*

Sugar as a Carbohydrate

Sugar is a carbohydrate—and naturally occurring in carbohydrate foods (such as grains, vegetables, dairy, and fruit)—that gets converted to glucose in the body. As many of us know, carbohydrates offer a source of energy for the body (the more active you are, the more carbohydrate foods you need). When you eat more carbohydrate foods than your body uses immediately, your body converts the extra into glycogen, which is stored in the liver and muscles. If your body needs more glucose, the liver will then convert the glycogen back to glucose to use. However, if you consume excess carbohydrates, it cannot be stored as glycogen, and it is then turned into fat. Eating whole foods that contain sugar naturally, as previously mentioned, is OK. It’s when we consume foods that contain “added” sugar (aka “refined” sugar)—sugar that’s not naturally occurring in a food but added to a food—that is problematic for the body.

“How the body metabolizes the sugar in [foods with naturally-occurring sugar] differs from how it metabolizes the refined sugar added to processed foods. The body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket” (Cancer Treatment Centers of America).

There are so many branches of sugar (sucrose, lactose, fructose, maltose, monosaccharides, disaccharides, polysaccharides….), it would take a long time to write out the science behind each, but if you ever get a chance to research the varieties of sugars, it would be well worth the time spent learning. Let it be known, however, “[t]here are at least 61 different names for sugar listed on food labels. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others” (University of California San Francisco).

*OK, nerd speech done*

What we know for sure is that refined sugars are not good for the body. There is no nutritional value. Think of a flower. If you give it the nutrients it needs—water and sunlight—it will grow and thrive. Yet, if it is denied its required nutrients, or given something lacking those nutrients, it will wither and die. Our body can be seen in the same light. We must feed it what it needs to thrive.

Additionally, there has been much debate about sugar’s cause of and affect on cancer as well. Since cancer cells use glucose for energy and growth, it has been said that consuming sugar fuels existing cells and stimulates growth of new cancer cells. There have been various studies that both confirm and deny this, however. Either way, better safe than sorry is always a good rule of thumb.

What to do

Going back to our science lesson for a moment, “When your blood sugar is out of balance it causes depression, causes you to store sugar as fat instead of using it for energy, causing you to have highs and lows in your energy, and ultimately leading to diabetes and other metabolic conditions.” (Beyond Fit Mom). A suggestion is to remove all sugar and simple carbs for at least 21 days—or more. It’s been said that if a habit is formed or stopped for at least 21 days, then it will stick, but that is still debated. This will mean studying up on your go-to foods. What do their ingredients consist of? Sugar (and carbohydrates that spike insulin levels) can be extremely sneaky, too!

Let’s look at a label for a moment (Hmm, this one is “light” too. Remember what my section on fat says about that?)

Here we see Maltodextrin (a polysacchride that can spike blood sugar quickly) and Sugar. Not to mention all the horrible chemicals discussed here: Soybean Oil (GMO), Modified Corn Starch (GMO), Monosodium Glutamate/MSG,… . This is why it is crucial to check those ingredients on your go-to purchases.

Sugar Substitutes

While being able to kick all sugar and refined carbs to the curb forever would be ideal, the best way to approach any lifestyle is to be realistic. What can be used in place of refined sugar?

ACCEPTABLE SUBSTITUTES

Some great natural substitutes include:
(all organic, pure/unadulterated, ethically-sourced versions)
Stevia (low glycemic, doesn’t affect blood sugar)
Raw Honey (it’s been said some brands mix their honey with corn syrup, so beware!)
Maple Syrup (NO, Mrs. Butterworth’s doesn’t count!)
Maple Sugar
Coconut Sugar
Date Syrup
Date Sugar
Dates and other fruit
NOTE: Honey, coconut, and maple should be used in moderation because, while they offer nutrients, they are higher calorie and have higher impact on blood sugar.

Another option is monkfruit. Monkfruit (luo han guo) is fairly new to me (from my understanding, it’s new to the US Marketplace in general)—you can find basic information about it here. It is, however, low glycemic as well, but, like the other natural sweeteners, it can be chemically processed—this is why it’s crucial to search out organic, unadulterated versions. It is typically combined with Erythritol.

Speaking of Erythritol, Organic, Unadulterated Erythritol, Xylitol and Agave may be acceptable in strict moderation.
NOTE: Erythritol and Xylitol (toxic to dogs, btw!) are sugar alcohols which are low glycemic but should be used in strict moderation due to their affect on the GI tract. Agave, likewise, doesn’t spike blood sugar but should be used in moderation because it is higher in fructose levels which can be hard on the liver.

SUBSTITUTES TO STAY AWAY FROM!

Although the FDA has approved these non-nutritive sweeteners, the human body and brain respond adversely to them: Aspartame (Nutrasweet, Equal, Phenylalanine), Sacchrin (Sweet’N Low), and Sucralose (Splenda – starts as sugar, but is so chemically modified it becomes further toxic). These are concealed in diet sodas and other products labeled “diet,” “low sugar,” or “sugar free/zero,” as well as those little packets you see on almost every restaurant table. These sweeteners are excitotoxins (neurotoxins). They create an exciting effect on brain cells, so much so that they create cravings for more, and then they ultimately kill the brain cells. They have the same effect on the brain as drugs such as cocaine! Actually – THEY SURPASS THE COCAINE-REWARD ON THE BRAIN. Highly addictive and harmful to the body. Also, these sweeteners are difficult to metabolize, and when consumed, can be converted to carcinogenic toxins. Carcinogens cause cancer. Aside from this, they also affect or promote other diseases such as heart disease, diabetes, and stroke. It is highly suggested to completely avoid these artificial sweeteners and the products that contain them! When all’s said and done, sugar (not naturally occurring/refined) isn’t exactly a friend to man. Again, it’s stressed to follow an eating habit that selects God-made (those naturally occurring sugars found in fruits, grains, etc.) over man-made (plain white table sugars added to foods, artificial sweeteners, etc.).

*From a personal experience, I tried the 21-day detox from sugar. Let me say, I had a TREMENDOUS amount of energy, and I lost weight! I found that cravings subsided—my taste for sugar was altered. I highly recommend everyone try cutting sugar, at least sporadically!

Disclaimer: All of the content provided on this page, including text, treatments, dosages, outcomes, charts, profiles, graphics, photographs, images, advice, messages, and postings, are for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. I am not medically-certified in any manner, and offer the aforesaid information as education based on previous research, education, and basic knowledge. The content is not intended to establish a standard of care to be followed by a user of this page. You understand and acknowledge that you should always seek the advice of your physician or other qualified health and nutrition provider with any questions or concerns you may have regarding your health. You also understand and acknowledge that you should never disregard or delay seeking medical advice relating to treatment or standard of care because of information contained in or transmitted through this page. Medical information changes constantly. Therefore the information on this page or on any linked websites should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided on this website or any linked websites is solely at your own risk.

*Kate Horney and BeyondFit Mom do not sponsor, endorse, or is not affiliated in any way with Lights in the Darkness and its contents

Resources
Cancer Treatment Centers of America. 2016. “Natural vs. refined sugars: What’s the difference?” Retrieved February 7, 2021 from, https://www.cancercenter.com/community/blog/2016/08/natural-vs-refined-sugars-what-is-the-difference
University of California San Francisco. “Hidden in Plain Sight.” Retrieved February 7. 2021 from, https://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YCB5rOhKgdU
Horney, Kate. 2014. “21 Day Sugar Detox.” Retrieved February 7, 2021 from, https://beyondfitmom.com/21-day-sugar-detox/
Cleaveland Clinic. August 5, 2021. Is Monk Fruit a Healthy Sweetener? Retrieved November 22, 2022 from, Is Monk Fruit a Healthy Sweetener? – Cleveland Clinic