The Truth Is Not So Sweet

We are constantly told that refined sugar is terrible for the body and contributes to weight gain. The food industry has experimented with chemical compounds to create a replacement for sugar, only to create sweet tasting carcinogens. Sugar-free diets are out of the question for most (mine lasted about three whole days). So, the question remains: What sweets can I have that are the least harmful or not harmful at all?

Fructose is a naturally occurring sugar found in fruits and some vegetables. The liver is able to process these small amounts and converts fructose to glucose, which is used as energy. Problems begin when the body takes in more sugar than it can handle. If the liver can't process the fructose fast enough, it turns it into fat. It then disperses the fat into the bloodstream resulting in an increase in triglycerides, weight gain, and insulin resistance.

Enter high fructose corn syrup (HFCS), the most common sugar in processed foods. HFCS originally comes from corn and is subjected to over a dozen mechanical processes and chemical reactions. Insisting that HFCS is natural because it comes from corn is akin to suggesting that potato chips are good for you because they come from potatoes. A recent study of soft drinks containing HFCS revealed astonishingly high levels of reactive carbonyls, "unbound" molecules believed to cause tissue damage. Additionally, these levels are elevated in the blood of individuals with diabetes. Other studies suggest that HFCS raises the amount of bad cholesterol in your system. According to Dr. Oz, HFCS alters the body's ability to regulate appetite, which can decrease your satiety level, often leading you to consume additional calories. It is no surprise that the increase in use of HFCS and the increase in obesity are closely correlated.

The Popularity of High Fructose Corn Syrup

So why is it that HFCS is used in almost all products found at a regular grocery store? According to Michael Pollan, author of The Omnivore's Dilemma, corn is the biggest legal cash crop in America: it is inexpensive, overproduced, genetically modified, and subsidized. The food industry loves HFCS for its low cost, its ability to both extend the shelf life of food and protect frozen foods from freezer burn. Also, it makes our food taste really good. One must be very vigilant in reading labels while shopping in order to find HFCS. It is hidden in foods that appear healthy such as Luna Bars, Kellogg's Special K cereal, Yoplait light yogurt, Heinz ketchup, juice drinks, crackers (including wheat thins), most breads, and even Campbell's tomato soup.

Alternatives to Processed Sugar and Sweeteners

In general, cutting down on sugars and sweets will improve your overall health. The more fuel, energy and chemicals that go into processing a food, the less nutritious and healthy that food probably is. Try these healthy alternatives to refined sugars and artificial sweeteners.

Fresh Ripe Fruits

They contain nutrients, fiber, and water and are sugar in its natural form.

Dried Fruits

If you need a "syrupy" consistency, just soak the dried fruits in some water and blend them together. Dates, figs, and prunes are some of the sweetest dried fruits that typically work well in recipes.

Fresh Whole Stevia Leaves

Stevia is an herb that actually tastes sweet, but does not contain sugar. If fresh leaves are not available, get the whole dried leaves.

Caveat: Avoid the white stevia powder and the stevia liquid drops as they have been highly processed. Studies are currently being done to determine the health risk/benefits of processed Stevia.

Agave Nectar

This honey-like syrup comes from the Mexican agave cactus plant, the same shrub from which tequila is made. Agave nectar is actually sweeter than honey, but not quite as thick. Choose from both dark and light varieties, which vary slightly in richness and taste. Often used for diabetics because it doesn't raise blood sugar levels as much as other sweeteners, agave nectar is a good alternative to sugar in both coffee, tea, and baking.

Caveat: Agave nectar is still heated and processed, so there is some controversy surrounding its health benefits. It appears to be a better choice than HFCS or table sugar, but should still be used in moderation.

Honey

Honey has been used for thousands of years as a sweetener. It is a great alternative to sugar, especially if it is bought raw and local. Local honey has been shown to help build immunity to local allergens.

References:

American Chemical Society (2007, August 23).

Soda Warning? High-fructose Corn Syrup Linked To Diabetes, New Study Suggests. Science Daily

American Journal of Clinical Nutrition, November 2002 Vol. 76, No. 5, 911-922. Appleton, Nancy Ph.D.,

Fructose is No Answer For a Sweetener, Retrieved August 28, 2008 from Wendi Holmes

About the author

Wendi Karam, RN, CNE, is a freelance nutrition writer. She has worked for over 10 years as a Registered Nurse. She has received her Certification as a Nutrition Educator with a particular passion for holistic health and whole food nutrition. She is currently finishing her MSN degree.