Wednesday, September 12, 2012

Skinny On Sugar Part 2

“Real Sugars”
These are comprised of sugars that have an effect on your glycemic index.  Most of these we are all familar with for the most part.  This is just a look at a few of the "real" sugars.

Sugar from Cane
Sucanat and Rapurda...

Sugar cane juice is mechanically extracted, then heated and cooled until tiny brown crystals form. The brown comes from the 13% molasses content.  It contains less sucrose than table sugar (88 percent and 99 percent, respectively).

Cane Sugar and Evaporated Cane Juice
Is essentially a finer, lighter-colored version of Turbinado sugar. Still less refined than table sugar, it also contains some trace nutrients (that regular sugar does not), including vitamin B2. In Europe, it’s known as “unrefined sugar

Maple Syrup
Maple syrup can be a wonderful addition to your diet and baking.  It has recently been discovered to contain many nutrients that are beneficial to humans.  It contains over 54 antioxidants, anti-inflammatory compounds, and phenolics (which inhibit the enzymes that are involved in conversion of carbs to sugar.)  Maple syrup contains manganese, which helps repair muscle and cell damage.  It also contains calcium, zinc, potassium, and iron.  It may settle digestion issues that arise when consuming baked goods normally made with sugar.   Keep in mind it is still a sugar….
Date Sugar
Date sugar is actually dehydrated dates which are ground into small pieces. Dates are a wonderful whole food.  They have NO cholesterol, are high in fiber (who doesn't need more fiber, right?) and contain nutrients like Manganese, Copper, Iron, Zinc, Phosphorous, Potassium, Magnesium and Calcium (32 mg per serving!!!).  They are great pre and post workout too.  Other important things they contain are vitamins such at A1, B1, B2, B3, B5, and C.  There are also over 20 different amino acids which our bodies need.  Amino acids to things like regulate blood sugar, help with digestion/assimilation of carbs, and regulate fatty acids.  They have a great sugary, brown sugar taste. 
Agave Syrup is a frequently used sugar substitute that is derived from the Blue Agave plant.  It is often used because it is “low glycemic" and that is true, it has a extremely high concentration of fructose.  It is 90% fructose to 10% glucose.  Compare that to table sugar which is 50%/50% or honey which is 55%/45%.  Why FRUCTOSE is so harmful:

Let’s look at fructose vs. glucose.  Fructose is broken down by the liver ONLY, while glucose can be metabolized by any cell in the human body.  Fructose will raise triglycerides.  Fructose can contribute to type II diabetes because it reduces the sensitivity of insulin receptors.  Uric acid is found in high amounts in Fructose, increasing blood pressure.  Fructose can affect your leptin levels, which basically helps you to recognize when you are full.

A monosaccharide occurring as a white, crystalline powder; colorless and sweet.  Mostly derived from Corn in the United States.  It may be considered safe for people with FODMAP or fructose intolerance/malabsorption.  (GI of 100)

Click to read:
Part 1
Part 3
Part 4
Part 5
Part 6

 ***As a reminder, I am not a doctor, dietitian or nutritionist.  However, I did have a nutritionist look it over for accuracy.  Always consult with a medical professional before changing or modifying your diet

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