With the release of the Katie Couric-produced documentary Fed Up and books like Michael Mossâ Salt Sugar Fat: How the Food Giants Hooked Us, the general public is becoming increasingly savvy as to just how much hidden sugar is in the foods we eat every day. Because of its addictive nature, food manufactures add sugar into pretty much everything imaginable â even savory foods (covering the sugar traces with high amounts of sodium, for a double-dose of bad news). With so much misinformation out there, we spoke with Jennifer Mielke, a Dr. Lipman Be Well Health Coach, to find out more about whether all sugar is really bad, whether sugar from fruit is the same as sugar from cookies and how we can avoid hidden sugars.
theFashionSpot: There are seemingly endless types of sugar, but can you give us the breakdowns of the major ones?
Jennifer Mielke: Refined Sugar: Donât be fooled into thinking that white table sugar is the only one to look out for. Even products touted as ânaturalâ like cane sugar, Florida crystals, fruit juice concentrate, beet sugar and agave are all highly-processed and refined sugars that are best to stay away from.
Artificial Sweeteners: These are dirty little tricksters â you think youâre doing something better by avoiding the calories of sugar, but instead you get chemical compounds that have been shown to actually stimulate your appetite and supercharge your sweet tooth. The most popular are sucralose (Splenda) and aspartame (Equal and NutraSweet). Please avoid these at all cost!
Natural Sugars: Sugar is sugar, so donât get excited and start pouring honey over everything and think that youâre all clear. Even natural sugars cause spikes in insulin levels and can lead to weight gain, diabetes and other sugar-driven health concerns. The benefit of natural sweeteners like honey, maple syrup and molasses is that they also come with vitamins and minerals. Stevia is a sweet herb that doesnât have an impact on blood sugar, so it can be a good choice, just make sure the product you buy is 100% organic stevia.
tFS: Does our body digest these sugars differently?
JM: Yes, in that artificial sweeteners have a reduced affect on your insulin levels, though many studies are now calling into question the idea that they donât have any affect on your insulin levels. However, when it comes to natural sources of sugar, sadly the answer is no â sugar is sugar. When eating foods that are high in carbohydrates and sugars, your blood sugar level goes up, and your pancreas secretes insulin, a hormone to help transport the sugar into your cells for energy. Now, our bodies are very efficient, so if the cells have enough fuel for energy and thereâs still leftover sugar in the bloodstream, then the insulin carries it along to be turned into fat and stored for future use. This process occurs regardless of the original source of sugar.
tFS: Many diets advocate strictly limiting fruit. What is your take on that? Is all sugar created equally?
JM: There isnât a completely clear-cut answer to this. As explained above, sugar is processed by the body the same regardless of its source. However, itâs much easier to over-consume sugar when it comes devoid of fiber and other nutrients. For example, a cookie and an apple may both have 10 grams of sugar, but youâre much more likely to eat five cookies than five apples. That being said, if youâve plateaued with weight loss, and youâve already cut out all the obvious sugar-laden foods from your diet, then you may want to try cutting out fruit for a time to test if thatâs whatâs holding you back.
tFS: Sugar may be sugar, but you canât say that sugar from fruit is like sugar from cookies, right?
JM: The sugar is not different. Sugar from fruit, sugar from cookies, sugar from grains â it all triggers the same metabolic process. The questions I ask about sugar in the food I eat are: First â quantity, how many grams am I consuming? This is most important, regardless of source. Second â is it highly refined? This introduces other bad things like bleaching agents, etc. Third â am I getting anything else of value along with the sugar? This is where the distinction between fruit and cookies comes in most glaringly as the fiber in fruit can help curb appetite (see more about why getting the fiber in fruit is important here).
tFS: What fruits are âthe bestâ and âthe worstâ when it comes to sugar content?
JM: Dried fruit and fruit juices are definitely the worst, so consume those with caution, if at all. Raspberries and strawberries are excellent choices â they are low in sugar and packed with antioxidants as well. Cup for cup, watermelon is surprisingly low in sugar, but because of its high water content, itâs easy to consume more than one cup, so make sure youâre paying attention to how much youâre eating. Grapes are quite high in sugar, as are pineapples and mangos, so be extra careful about these.
tFS: You mention paying attention to how much fruit youâre eating. Does that mean you can eat too much? I donât think anyone has ever said theyâve gotten fat from eating too many applesâŚ
JM: You can absolutely eat too much fruit. Itâs less of a concern if youâre eating whole fruit, but fruit juices, and even veggie juices, which often add apple, carrot and beets to make them taste better, are things to keep an eye on. Youâre probably not going to get fat from eating too many apples, but it is definitely possible to experience the brain fog, sleepiness and other symptoms that go along with sugar crashes if youâre eating large quantities of fruit.
I donât think you need to âavoidâ any fruit, you just need to be mindful about your consumption. Donât eat a quarter of a watermelon or four oranges in one sitting and think itâs a healthy choice. I think fruit is delicious and delivers a lot of great nutrients and shouldnât cause any stress for most people. Itâs great to quench a sugar craving. Just donât overdo it.
tFS: There is so much hidden sugar in food these days. Any items people might find particularly surprising that have hidden sugars?
JM: My pet peeve is protein bars and energy bars. Many of them have as much sugar as cookies â 20+ grams per serving! Thatâs five teaspoons of sugar â this is NOT a healthy snack. Other annoying places that sugar shows up is condiments and salad dressings. Do I really need 6 grams of sugar in 1 tablespoon of BBQ sauce? No thanks! Check ingredient lists, or better yet, experiment with making your own dressings and marinades â theyâre pretty easy to improvise once you get the general idea.
tFS: Tips for curbing sugar addictions?
JM: Distract, replace and remove. When a sugar craving comes on, note that itâs happening and try to find a distraction â go for a quick walk, get a change of scenery, chat with a friend or co-worker. Even a few moments of mindful breathing can put a little space between you and your craving and make it easier to hold off. If that doesnât work, try a healthy snack like some fresh berries, avocado, nuts and seeds, or even mint tea. Usually these tricks will work, but sometimes the craving persists, so I generally recommend that people who are trying to quit sugar keep their space free of sugary treats. Itâs much easier to hold off against a craving if thereâs not a bar of chocolate softly calling to you from your desk drawer.
tFS: What kind of improvements can people expect by limiting sugar?
JM: More energy, less cravings, more mental clarity, less daytime sleepiness, weight loss and improved mood (sugar has been linked with depression and anxiety), to name a few!
