According to evolutionary biologists, humans are programmed to search out sugary foods. Historically, food scarcity would have been common and during these times finding sugary food would have meant the difference between life and death. However, in modern times excessive sugar intake is a major threat to our health and well-being. In Canada, the average intake of added sugar is 10 to 13% of total calorie intake, when the World Health Organization recommends an intake of less than 5%. At 5%, an average person consuming 1800kcal per day would be consuming no more than 22.5g of added sugar. Most 12 oz soft drinks contain close to 40 grams of added sugar.

Sugar intake is high on the agenda of international and national health organizations. The generic term sugar refers to carbohydrates, found in fruits, vegetables, grains, and milk, amongst other foods. The term added sugar refers to non-intrinsic sugars, meaning sugar that has been added during the processing or production of a food or drink. There is a proven association between intakes of added sugars and increased dental problems such as; dental cavities, infection, and inflammation (^[1]). But the negative impact of sugar consumption goes so much deeper than this and to understand the impact of added sugar on health, it helps to understand the destiny of sugars when they enter our body.

Added sugars consist of glucose and fructose; for instance honey is 55% fructose and 45% glucose; white table sugar is 100% sucrose, which is made up of 50% fructose and 50% glucose. Glucose is the preferred energy source for our body and fructose can be converted to glucose if required. When sugar is consumed, the pancreas acts as the gatekeeper, deciding its fate; either it is used immediately as energy, or it is stored. If more sugar enters the blood than is required to power our energy expenditure, the pancreas secretes the hormone, insulin, which engineers the storage of sugar in our cells or in the liver.

If our body is working efficiently we use the sugar for energy, and any excess is stored in cells, or in the liver as glycogen, a stored form of glucose that can be accessed later. However, one issue is the speed at which sugar enters the blood supply. With some sugary drinks containing 40g of sugar with no beneficial nutrients, the sugar rapidly enters the blood. Our body has no immediate requirement for such a high quantity of sugar, unless said person is running a marathon at the time, so insulin is secreted at great volume to reduce the impact of this sugar ‘hit’ and the excess is stored as fat, resulting in weight-gain.

Blood sugar:

The spike in blood sugar following high intakes of sugary foods or drinks are accompanied by a subsequent dip, and since sugar is the primary food for the brain, it is dangerous for blood sugar to drop low. The result is cravings for more sugar, creating another spike in blood sugar and subsequent dip, sending the individual on a roller-coaster ride in terms of energy and appetite. The pancreas secretes insulin when required and if this pattern continues insulin resistance can develop, which is the path towards a number of health conditions known as metabolic syndrome. Some components associated with metabolic syndrome are health issues such as; abnormal cholesterol or triglyceride levels, high blood pressure, heart disease, stroke, obesity, high blood sugar, and type-2-diabetes.

The impact of high-sugar diets on insulin levels has another detrimental effect. High insulin interferes with the function of leptin, the hormone that regulates our appetite and fat storage. Overstimulation of insulin results in the body becoming less sensitive to leptin, meaning the message that we are full does not reach the brain. It is then common to over-consume calories, paving the path for overweight and obesity.

The glycaemic index classifies carbohydrates according to speed at which that food increases blood sugar with foods classified as 0 having a negligible effect, to 100, having a strong effect. Glucose has a value of 100. Fructose, on the other hand, has a much lower glycaemic index of 30 because it follows a different pathway to glucose and is metabolized by the liver. For this reason, fructose has been hailed a savior for diabetics due to its potential to aid glycaemic control. But fructose has its own drawbacks.

Fructose:

Fructose is more strongly associated with fat storage, with large amounts being transformed by the liver into triglycerides, or storage fat cells. Elevated triglycerides is a risk factor for cardiovascular disease. Fructose is present in fruit, vegetables, and honey, but is always present in nature as a combination with glucose. Even high-fructose corn syrup is not as high in fructose as the name would suggest, usually containing 55% fructose to 45% glucose. Studies show that excessive consumption of added fructose can result in increased visceral fat, a dangerous type of fat accumulating around the abdomen and internal organs, such as the liver and heart. Elevated visceral fat leads to inflammation and increased risk of inflammatory conditions.

The Good News:

The good news is that the negative impact of both fructose and glucose on the body is dose dependent. When we eat nutritious foods that contain sugars, the sugar is absorbed slowly. Researchers looking at adverse effects of dietary fructose found that serum fructose rose by a negligible amount following consumption of whole-foods containing fructose (^[2]). When consuming sugars in food, the fat and protein content of that food will help to slow down the absorption of the sugar and its impact of on your body. In terms of dental caries, frequency is considered to be the determining factor; whereby having a sugary snack once a day might be fine, eating foods with added sugars frequently throughout the day is associated with higher risk (^[3]).

There are some very good alternatives to white sugar available, with stevia, xylitol, coconut sugar and organic honey all being arguably better than their highly refined counterparts, white sugar and high fructose corn syrup. Below you will find some of the pros and cons of each.

Stevia:

Stevia, sometimes referred to as E 960, is a 100% natural, refined powder made from an extract of the leaves of Stevia Rebaudiana and is 200 to 300 times sweeter than white table sugar(^[4]).  Technically, stevia is not a sugar, but a naturally sourced nutritive sweetener boasting many benefits over white sugar; it is considerably sweeter, meaning less is required to sweeten recipes; it contains zero calories; it is not damaging to teeth; and substituting sugar for stevia has been found to benefit skin problems like eczema and dermatitis.

Stevia consumption has also been found to reduce blood pressure and blood sugar, whilst increasing blood glucose tolerance in some clinical trials. The successful trials tended to be longer-term studies, with single-dose studies showing less impact, suggesting that regular consumption gives the best results (^[5]).

An impressive résumé!

There are certain drawbacks in that the texture and taste of stevia is quite different to sugar. Since stevia is so much sweeter than sugar, when substituting it in recipes you need significantly less stevia. For the best results, use recipes created with stevia in mind, or try combining stevia with another sugar alternative, like coconut sugar.

In our online store ( hyperlink to IndiGrowth’s shop page- sugar substitutes) you can find stevia in powdered form by Nunaturals, Frontier, Sweet Leaf, and Wholesome Sweeteners, and in liquid form by Nunaturals, Wisdom Naturals, and Sweet Leaf, with the latter producing liquid stevia sweet drops in a range of delicious flavors.

In our online store ( hyperlink to IndiGrowth’s shop page- sugar substitutes) you can find stevia in powdered form by Nunaturals, Frontier, Sweet Leaf, and Wholesome Sweeteners, and in liquid form by Nunaturals, Wisdom Naturals, and Sweet Leaf, with the latter producing liquid stevia sweet drops in a range of delicious flavors.

Xylitol:

Xylitol is a naturally occurring sugar alcohol made from an extract of birch or beechwood or the fibrous parts of plants. Previously this sugar was mostly found in commercially prepared foods, but is becoming more popular as a sugar substitute to use at home. Xylosweet, available in our range, boasts;

• similar sweetness to white table sugar;
• comparable texture and taste to white table sugar;
• contains 40% less calories than white table sugar;
• exerts a negligible effect on insulin and blood sugar levels;
• has a low glycaemic index of only 7, and;
• is not damaging to teeth
• it may improve calcium absorption and could therefore be protective against osteoperosis.

You really can have your cake and eat it!   

Xylitol sweetened chewing gum, such as Epic Dental available in our range, has been researched extensively since 1970 for its benefits to oral health. Research has consistently shown that xylitol sweetened chewing gum inhibits the development of dental issues and therefore improves oral health. This health claim has been supported by Health Canada since September 2011 (^[6]). Greatest benefits are seen with regular use of at least three times per day.

The main drawback of xylitol is that in large quantities it can have a laxative effect, however research shows that most adults tolerate quantities of up to 40g per day without side effects.

Coconut sugar:

Coconut sugar is made from sap extracted from flowers of the coconut palm using little processing and resulting in a very pure form of sugar. Because processing is minimal, the sugar retains small quantities of trace minerals such as; calcium, potassium, sodium, iron and zinc. Antioxidants such as polyphenols and ascorbic acid have also been identified in coconut sugar, along with approximately 5% of the dietary fiber, inulin, a soluble fiber commonly used in probiotic supplements because it stimulates the growth of beneficial bacteria in the gut.

Coconut sugar has a lower sucrose content than white table sugar and a lower glycaemic index, although reliable data is not available to quantify the exact index score. The reduction in glycaemic index is thought to be due to the fiber content along with certain proteins contained in coconut sap, which can slow down the metabolism and digestion of sugars.^[7]

The coconut sugar available in our online store is by Madhava, a company committed to sourcing organic and non-GMO farmers to produce their products. The result is a delicious, unrefined product that tastes the same as brown sugar. Since coconut sugar is a pure form of sugar, it should be consumed mindfully.

Organic honey:

Organic honey is the pure, unprocessed sweet liquid made by bees from the nectar of flowers. Since ancient times honey has been considered a medicine, used for healing wounds and burns, for aiding digestive disorders, and for supporting immunity. Organic honey contains vitamins and minerals, but its strength lies in its a rich content of antioxidant molecules such as phenolic acids and flavonoids (^[8]). The PubMed database holds thousands of research papers on honey and its antioxidant, antimicrobial, antiviral, antifungal, anticancer and antidiabetic actions, to name just a few.

Studies have demonstrated benefits of honey consumption for individuals with diabetes, such as improving fat metabolism, lowering LDL-cholesterol and triglycerides and improving post-meal glucose response (8). However, honey consumption is beneficial for all. Oxidative stress and chronic inflammation play a role in the development of numerous diseases; and honey has a both a strong antioxidant and anti-inflammatory action. Honey has been found to reduce markers of inflammation such as C-reactive protein (8). 

Honey contains 82% sugar and has a glycaemic index of between 45 and 64 and should be used sparingly both because of its impact on blood sugar, but also because it increases the risk of dental caries. Although some research suggests that it is less damaging to teeth than pure white sugar, thought to be due to its antibacterial activity that may deactivate cariogenic bacteria.

We carry a range of organic honey, some of the brands we carry include: Madhava, Wholesome Sweeteners and Honey Gardens, all are non-GMO, pure and unfiltered. We also stock a hypoallergenic sunflower butter sweetened with pure honey by Wild Friends, along with honey-sweetened organic energy chews by Honey Stinger.     

Why not try out a delicious coconut chia pudding sweetened with any one of these alternatives to refined sugar that are available on our websites store (hyperlink to IndiGrowth’s shop section – sugar substitutes) Our recipe contains honey, but xylitol, stevia or coconut sugar would also work well. Coconut chia puddings are not just for dessert, they also make an excellent breakfast.

REFERENCES

^[1]  World Health Organization. Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

^[2]  Gaby A. Adverse effects of dietary fructose. Altern Med Rev. 2005;10: 294-306. Available from: http://archive.foundationalmedicinereview.com/publications/10/4/294.pdf.

^[3]  European Food Safety Authority. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 2010;8(3): 1462.

^[4]  Joint FAO/WHO Expert Committee on Food Additives (JECFA). Steviol glycosides (addendum). In: 69^th Meeting of the Joint FAO/WHO Expert Committee on Food Additives. World Health Organization (WHO): Geneva. 2009;60: 183-219.

^[5]  Samuel P, Ayoob K, Magnuson BA, Wölwer-Rieck U, Jeppesen PB, Rogers PJ, et al. Stevia leaf to stevia sweetener: exploring its science, benefits, and future potential.  The Journal of Nutrition. 2018;148(7): 1186S-1205S. Available from: https://doi.org/10.1093/jn/nxy102

^[6]  Health Canada. Summary of Health Canada’s Assessment of a Health Claim about Sugar-Free Chewing Gum and Dental Caries Risk Reduction. January 2014. Available from: https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/pdf/label-etiquet/claims-reclam/assess-evalu/gum-gomme-dental-carie-dentaire-eng.pdf

^[7] Syamala Devi N, HariPrasad T, Ramesh K, Merugu R. Antioxidant properties of coconut sap and its sugars. International Journal of PharmTech Research. 2015;8: 160-162.

^[8]  Cianciosi D, Forbes-Hernaández TY, Afrin S, Gasparrini M, Reboredo-Rodriguez P, Manna PP, et al. Phenolic Compounds in Honey and their associated Health Benefits: a Review. Molecules. 2018;23(9). Available from: doi:10.3390/molecules23092322.