Sugar and health

Sugar has always been present in our diet. In nature, we have rejected bitter plants, often signs of poison, preferring those with a sweet taste. The quest for sugar is therefore instinctive. Moreover, sugar is a source of pleasure and energy.

We know that we should consume it in moderation and that we can turn to healthier alternatives to white sugar, but which sugar should we favour? Here is a guide to help you.

Sugar and health

Sugar is everywhere. It's everywhere. The Canadian Sugar Institute estimates that 52 g of added sugar is consumed daily. This represents more than 9 kilos (20 lbs) per year. Overconsumption of sugar can increase the risk of :

• Tooth decay
• Obesity
• Diabetes
• Cancer
• Dietary deficiencies (including anemia)
• Digestive disorders
• Low immunity
• Yeast infections
• Menstrual disorders (including premenstrual syndrome)
• Hyperactivity and concentration problems
• Mood swings, anxiety and depression
• Alcoholism

Not all sugars are created equal. Some are slightly more nutritious, but all have the potential to be harmful when consumed in excess. In an effort to minimize calories and health impact, some people turn to sweeteners.

Different sugars

• Cane sugar: When unrefined, cane sugar has a dark brown color, indicating that it has more minerals. Therefore, it is better to use whole cane sugar than white.

• Coconut sugarRich in minerals, coconut sugar is even more nutritious. It contains prebiotics, a type of fiber that promotes intestinal health.

• Maple syrup: Sourced locally, maple syrup is minimally processed and contains a good dose of vitamins and minerals.

• HoneyHoney is a complex food, dense in vitamins and minerals. Raw, it contains antibacterial and antiviral benefits, pollen and royal jelly. The latter two are considered elixirs of well-being.

• Molasses: Some are honey devotees, others preach only by molasses. Derived from the processing of cane sugar, green molasses is rich in minerals, especially iron and magnesium. Opt for green molasses (Blackstrap) which is more nutritious.

• Agave syrupFrom the tropical agave plant, this syrup is rich in fructose. Some consider it a healthy, raw and vegan alternative while others are wary of it.

• Fructose: Fructose is often singled out for its negative health impacts. Metabolized by the liver, it can be responsible for insulin resistance, fatty liver and increased blood lipids.

Artificial sugars

Artificial sugars (artificial sweeteners) are compounds made in a laboratory. According to a study published in 2017 by the American Heart Association, daily consumption of artificial sweetener triples the risk of suffering a stroke, dementia or Alzheimer's. However, the artificial sugars below can be found in thousands of products on the market.

• High fructose corn syrup (glucose-fructose): Made from corn, syrup is processed in a laboratory to increase the amount of fructose, which enhances the sweetness. Glucose-fructose could be one of the main causes of obesity, diabetes and high blood pressure.

• Aspartame (NutraSweet, Equal). A very common artificial sweetener that tastes 180 times stronger than sugar and to which more than 30% of the population experiences adverse effects when consuming. Some scientists associate it with risks of breast, ovarian and brain cancer. It is also qualified as a neurotoxin since some researches associate it with the triggering of neurodegenerative diseases (multiple sclerosis, Parkinson).

• Sucralose (Splenda): Sucralose has a taste 600 times more pronounced than sugar. It is found in a variety of soft and alcoholic drinks, yogurts and jams. Sucralose has a negative impact on intestinal health and is associated with a weakened immune system and risk of liver and kidney damage.

Natural Alternatives

Natural sweeteners are sweet-tasting compounds that occur naturally.

• Sugar alcohols(xylitol, erythitol): These calorie-free compounds are increasingly found in oral care products and candy. Sugar alcohols fight dental caries while giving a sweet taste to food. Be careful not to exaggerate, some sugar alcohols are laxatives.

• SteviaTaken from the plant stevia rebaudianaits extract is 300 times sweeter than table sugar. Stevia has no known harmful effects on health and some studies indicate that it would even have some benefits.

It is everyone's responsibility to make healthy choices about sugar consumption. Consider reducing your added sugar intake, choosing more nutritious options and exploring natural alternatives. The staff at La Boite à Grains staff can help you!

Reviewed by: Véronique Cousineau; ND, NHN