Breaking Down Sugar
Does it matter where our Bodies get sugar from?
In recent years, sugar has been a hot topic in the media and has often been cast as the ‘villain’ when in fact it really isn’t as bad as it seems. Sugar is a carbohydrate and is found naturally in foods such as fruits, vegetables, milk, beans, and wholegrains. When we consume these foods, they get broken down to glucose, which is a great source of energy for our brains and bodies. Sugar consumption from added sugars however can become an issue if we consume too much of it.
What are added sugars?
Added sugars are sugars which have been added to food or drinks. They can be found in their pure form when you’re baking banana bread (brown or granulated sugar), or when adding it on your pancakes (honey, maple syrup). It also includes syrups (high-fructose corn syrup, malt syrup), and if you’re checking the ingredients list on a nutrition label it’s any ingredient ending in “-ose” (fructose, dextrose, maltose, glucose, lactose, and sucrose) (1).
Added sugars are found in baked goods, soft drinks, juice, ice cream, candy, and cereals. It can also be found in smaller amounts in other processed foods such as pasta sauces, salad dressings, flavoured yogurts, bread, wraps, and crackers.
Can our bodies tell the difference between the types of sugars?
There are two main types of sugar — monosaccharides and disaccharides.
- Monosaccharides are single sugar molecules which include fructose, glucose, and galactose. These are absorbed into the bloodstream quickly.
- Disaccharides contain two sugar molecules which are linked together. These include sucrose (table sugar), lactose (found in milk), and maltose. These are broken down by the liver and converted into glucose before entering the bloodstream.
All sugars including ‘unrefined sugars’ and sugars which occur naturally in foods are made of a combination of these molecules and therefore our bodies are unable to differentiate whether a molecule of glucose came from table sugar or honey. Chemically speaking, sugar is sugar.
So why does it matter where we source our sugar?
When we consume foods naturally containing sugars (fruits, vegetables, milk, beans, wholegrains), they’re typically packed with lots of beneficial nutrients such as fibre, protein, vitamins and minerals. These impact how our digestive system breaks them down. These nutrients take the body longer to digest, and slows the breakdown and absorption of sugar, allowing a steady rise of blood sugars. This also results in a steadier supply of energy compared to foods high in added sugars.
When we eat foods which are high in added sugars and are stripped of other nutrients (typically processed foods) in excessive amounts, it is digested quickly and it results in a quick release of sugars into our bloodstream. When this happens it causes the pancreas to work overtime to release a large spike in insulin to bring it back down again. If this happens frequently, it can eventually overwhelm your cells and make them less sensitive to insulin and can potentially lead to type 2 diabetes (severe form of insulin resistance) (2).
If you are concerned about your intake of added sugars, here are some ways you can reduce your consumption.
- Increase the amount of foods which have naturally occurring sugars. Check out our article on A Guide to Plant Based Eating as it focuses on how to include fruits, vegetables, beans, and wholegrains into your diet.
- Reduce your intake of sugar sweetened beverages. This includes adding table sugar to drinks such as coffee or tea, soft drinks, sports drinks, and fruit juices. Try swapping out your fruit juice for a smoothie instead.
- Choose unsweetened breakfast cereals. Add sliced fruit such as bananas for added sweetness or add sugar if needed.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets+wellness@gmail.com.
References
1. “Added Sugars.” Www.heart.org , American Heart Association, 17 Apr. 2018, www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.
“Pancreas and Diabetes.” Diabetes.co.uk , 9 Mar. 2020, www.diabetes.co.uk/body/pancreas-and-diabetes.html
All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.
