How Processed Sugar Affects Your Body and How To Replace It
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to talk about sugar and how to replace it.
Processed sugar is a common ingredient in many popular foods, from cakes and cookies to soft drinks and cereals. It's often hiding in foods that you wouldn't expect, like dressings and condiments. While these products can be tasty and convenient, they come with a price: consuming too much processed sugar can have negative effects on our health.
Eating too much processed sugar is linked to a variety of health problems, including obesity, type 2 diabetes, heart disease, and stroke. It has also been linked to an increased risk of certain cancers. In today's post, we will explore how processed sugar affects our bodies, and how to replace it with healthier alternatives.
How Processed Sugar Affects Your Body
When you consume processed sugar, it quickly enters your bloodstream and causes a spike in blood sugar levels. This spike triggers the release of insulin, a hormone that helps regulate blood sugar levels. Insulin helps break down the sugar, but if there is an overabundance of processed sugar in your diet, this can put a strain on your body. This sets up a cycle of cravings, fatigue, and weight gain. Over time, too much-processed sugar consumption has been linked to an increased risk for obesity, diabetes, heart disease, and other conditions.
Consuming too much processed sugar also has a direct effect on your body’s hormones, leading to increased inflammation in the body and an increased risk for metabolic diseases. Research suggests that processed sugar can interfere with your immune system and even increase depression.
The American Heart Association and World Health Organization both recommend limiting the amount of added sugars you consume. For most American women, no more than 100 calories per day are recommended, while men should aim for no more than 150 calories per day. This is equivalent to about 6-7 teaspoons (25 grams) for women, and 9 teaspoons (36 grams) for men. To get the maximum benefit from consuming added sugars, the WHO suggests that no more than 5% of one's daily calories should come from them.
High-sugar foods are often high in calories but low in nutrients, which means they don't provide the same level of satiety as nutrient-dense foods. Plant-based foods like vegetables, fruit, and whole grains provide vitamins, minerals, and fiber to help you feel fuller for longer. (Check out these 3 easy plant-based recipes).
Processed sugar is also linked to an increased risk of heart disease. It can increase levels of triglycerides in the blood, which are a type of fat that helps transport energy between tissues. High levels of triglycerides are associated with an increased risk of coronary artery disease and stroke. “The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary “extra” calorie allowance.” - Ornish
An important thing to remember is that not all sugars are created equal. “Research by the American Dietetic Association has found that different sweeteners offer a varying amount of potential antioxidant benefits.” In this study, it was found that the sugars with the most benefits are black strap molasses and date sugar. “Both black strap molasses and date sugar contribute other nutrients such as iron, calcium, potassium, magnesium, manganese, B6, and copper.”
How To Replace Processed Sugar
If you're looking to reduce your intake of processed sugar, there are plenty of healthier alternatives available:
1. Fruits
Fruits like bananas or dates are not only naturally sweet but also packed with essential vitamins and minerals that are important for maintaining optimal health. Bananas, for example, are rich in potassium which is important for healthy heart function and muscle contraction. As opposed to the case with sugars and sweeteners, the fiber in the fruit helps to modulate the associated release of glucose into the bloodstream. Dates contain high levels of fiber which can help regulate digestion and promote feelings of fullness.
Choosing fruit in lieu of any type of added sugar or sweetener is always the best choice. Using fruits as a substitute for processed sugars in baking recipes or smoothies is an easy way to reduce your intake of added sugars while still enjoying the sweetness you crave. For instance, mashed bananas can be used as a natural sweetener in baked goods like muffins or bread, while chopped dates can be added to smoothies for a naturally sweet flavor.
2. Natural Sweeteners
Natural sweeteners like maple syrup are not only a healthier alternative to processed sugar but they also contain essential vitamins and minerals that refined sugars lack. For instance, maple syrup is an excellent source of manganese which is important for healthy bone development and wound healing.
Natural sweeteners have a lower glycemic index than table sugar. The glycemic index measures how quickly foods raise blood sugar levels after consumption. Foods with a high glycemic index cause a rapid spike in blood sugar levels followed by a crash, leading to feelings of hunger and fatigue. Natural sweeteners like maple syrup have lower glycemic indexes than table sugar, meaning they don't cause the same rapid spikes in blood sugar levels.
3. Coconut Sugar
Coconut sugar is a natural sweetener made from the sap of coconut palm trees. It has a rich, caramel-like flavor with a hint of molasses and is an excellent replacement for refined sugars in baking recipes. Coconut sugar has a lower glycemic index than table sugar which means it doesn't cause the same rapid spikes in blood sugar levels. It also contains small amounts of iron, zinc, calcium, and potassium which are essential for optimal health.
4. Stevia
Stevia is a natural sweetener that has gained popularity in recent years due to its ability to provide sweetness without the added calories or negative health effects of traditional sugar. Derived from the leaves of the stevia plant, this sweetener is often used as a sugar substitute in beverages, baked goods, and other food products.
One of the most significant benefits of using stevia as a sugar substitute is that it contains zero calories. This makes it an excellent option for those looking to reduce their overall calorie intake while still satisfying their sweet tooth cravings. Unlike table sugar, which contains approximately 16 calories per teaspoon, stevia provides sweetness without any added calories.
5. Reduce Consumption of Processed Foods
Reducing your consumption of processed foods like candy, soda, or baked goods effectively reduces your intake of processed sugars. These types of foods are often high in added sugars, which can contribute to a host of health problems including obesity, type 2 diabetes, and heart disease. Most processed foods are considered "hyperpalatable foods," meaning they are designed to "maximize palatability and consumption". This can lead to overeating which can contribute to weight gain, increased blood sugar levels, and other long-term health risks.
One benefit of reducing your intake of processed foods is that it forces you to seek out healthier alternatives. Instead of reaching for a candy bar or soda when you need a quick energy boost, you might opt for a piece of fresh fruit or a handful of nuts instead. This simple swap can significantly reduce your sugar intake while providing your body with essential nutrients like fiber, vitamins, and minerals.
Another benefit of reducing your consumption of processed foods is that it can help improve the overall quality of your diet. Processed foods are often high in calories but low in nutrition, meaning they provide little nutritional value compared to the number of calories they contain. By cutting back on these foods and focusing on whole foods like fruits, vegetables, lean proteins, and whole grains, you can ensure that your diet is packed with essential nutrients that support optimal health.
By making these small changes to your diet and focusing on whole foods and natural sweeteners instead of processed options, you can improve your overall health while still enjoying delicious meals and snacks. So why not give it a try? You can start with Dr. Beaton's Delicious Overnight Oats. Your body will thank you for it!
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.