Why refined sugar

What are refined sugars and in what kinds of foods are they found? Here are some common foods refined sugar may be lurking in: Cookies, cakes and pastries Bread, pasta and crackers Pre-made beverages, including coffee, tea and sports drinks Yogurt Salad dressing and condiments Tomato and pasta sauce Peanut butter Refined sugars have no legitimate place in the human diet. Next Post What is a ketogenic diet and how does carb intake relate to a ketogenic diet?

Durham Fayetteville Rd. Suite , Durham, NC Raleigh Falls of Neuse Rd. Suite , Raleigh, NC Our Mission. Facebook Twitter YouTube. All Rights Reserved. The fiber helps slow how quickly the sugar enters your bloodstream, reducing your likelihood of blood sugar spikes 16 , Similarly, lactose in dairy is naturally packaged with protein and varying levels of fat, two nutrients also known to help prevent blood sugar spikes 18 , 19 , Moreover, nutrient-rich foods likely make a greater contribution toward your daily nutrient needs than foods rich in refined sugars.

Natural sugars tend to occur in foods rich in fiber, protein, and other health-promoting nutrients and compounds, making them more beneficial than refined sugars. Natural sugars can also be processed in a way that removes virtually all of their fiber and a good portion of their other nutrients. Smoothies and juices are good examples of this. Blending or juicing them breaks down or removes almost all of their fiber, as well as any chewing resistance, meaning you likely require a larger portion to feel satisfied 21 , Blending or juicing also removes some of the vitamins and beneficial plant compounds naturally found in whole fruits 21 , Other popular forms of natural sugars include honey and maple syrup.

These appear to offer more benefits and slightly more nutrients than refined sugars. However, they remain low in fiber and rich in sugar and should be consumed only in moderation 24 , 25 , 26 , Maple syrup and honey are typically viewed as sources of natural sugars but should only be consumed in moderation. Refined sugars are added to many packaged foods. Therefore, checking food labels can be instrumental in reducing the amount of refined sugar in your diet.

A wide array of names can be used to label added sugar. The most common are high-fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel, and most ingredients ending in -ose , such as glucose, maltose, or dextrose. Eating fewer of these processed foods and opting for whole, minimally processed ones instead will help reduce the amount of refined sugars in your diet. You can further lower your intake by reducing your use of sweeteners like table sugar, agave syrup, brown sugar, rice syrup, and coconut sugar.

Refined sugars are added to many processed foods. Checking food labels and reducing your intake of these foods will help limit the amount of refined sugars in your diet. Refined sugar is obtained by extracting natural sugar from foods like sugar cane, sugar beets, or corn. In contrast, natural sugars are typically found in whole foods. These are naturally rich in protein or fiber, two nutrients that help your body process these sugars in a healthier way.

That said, not all natural sugars are created equal, and those found in juices, smoothies, and natural sweeteners like honey and maple syrup should be consumed in moderation. Learn the names of 56 different types of sugar, such as sucrose and agave nectar. Also discover some foods that may contain them. Eating lots of sugar is a surefire way to raise your risk of many different diseases.

This article provides several useful tricks to reduce your…. Since diabetes is characterized by high blood sugar levels, many people wonder if sugar can cause it.

The liver is the only organ that can metabolize fructose. When too much fructose enters the liver, it gets turned into fat that can build up over time and ultimately lead to disease. Insulin drives glucose into cells from the bloodstream. Elevated blood glucose is toxic, so when excessive amounts of glucose cannot be used properly the pancreas begins to secrete insulin in order to remove it from the bloodstream, leading the body to become insulin resistant.

When the body becomes resistant to insulin, the pancreas stops doing its job properly, which is a contributing factor of type II diabetes. Insulin also signals the body to store fat, which leads to obesity. Consuming sugar leads to a spike in both blood sugar and feel-good serotonin levels in the brain.

This is not fun for anyone. Refined sugars enter the bloodstream quickly, producing rapid fluctuations in blood glucose levels that trigger adrenaline and make children more active.

Consider more kid friendly snacks to help avoid this. Artificial sweeteners, while not made from sugar, should also be avoided at all costs. These sweeteners are made from loads of chemicals, have absolutely no nutrition, and carry a slew of harmful side effects of their own.

It should be noted that natural sugar found in fruit does not have any of the negative effects of refined sugar. If you would like to add a bit of sweet to your food, we recommend Stevia, a natural plant extract that has no calories, is sweeter than sugar, and has no adverse effects on blood sugar levels.