Are All Sugars Equal?

2013-07-25 12.05.01
We all know we need sugar to survive but most of us don't give much thought to the vast array of sugars that are out there. We get our sugars mainly from fruits and vegetables and also processed foods like cakes, biscuits and chocolate bars.Our bodies run on glucose by breaking down carbohydrates to create APT for energy. The liver is the bodies processing unit for sugars. If sugars are consumed in liquid form or in high sugar foods like cakes or chocolate bars thus can put a high load on the liver. This in turn causes an increase in uric acid causing inflammation, gout and increased blood pressure. Over time this can also create a fatty liver which is the main cause of insulin resistance leading to diabetes. Sugars in fruit or vegetables are far better because the fibre content helps slow the load on the liver. Therefore high sugar foods or sports drinks should be limited to when exercising when those sugars will be used very quickly by the body.
The recommended intake of sugars should be 10% of daily calorie intake so roughly 50g for someone consuming 2000 calories. Limiting carbohydrates is an effective way of reducing sugar intake and helping to lose body fat. A big problem with this method is increased hunger. The University of Sydney, Australia performed a satiety test to find foods that satisfied hunger the best. The most satisfying foids were boiled potatoes, raw fruits, fish and lean meat. The worst were croissants, doughnuts, chocolate bars and peanuts.

I have compiled a list of commonly found sugars and where possible the GI for those sugars. The GI of glucose is given the value of 100 and all sugars are measured against this. So a food with a GI of 95 is almost as pure as glucose. A food with a GI of 20 on the other hand won't raise blood sugar much at all.

2013-07-25 12.05.39
Ose = sugar
Itol = sugar alcohol

SUGARS
Agave 11
Aspartame 0
Barley Malt Syrup 42
Beet Sugar
Brown Sugar
Cane Syrup 43
Coconut Palm 35
Confectioners Sugar
Corn Syrup 75
Date Sugar
Demerara
Dextrose 100
Fructose 12-25
Fruit Juice Concentrate
Glucose 100
Glucose Syrup
Granulated White Sugar 80
High Fructose Corn Syrup 87
High Maltose Corn Syrup
Honey 32-87
Invert Sugar 60
Jaggery
Lactose 46
Maltodextrin 110
Maltose 105
Maple Syrup 54
Molasses 55
Muscovado
Rice Syrup 25
Saccharin 0
Sorbitol
Stevia <1
Sucanat
Sucralose 0
Sucrose 58-65
SUGAR ALCOHOLS
Erythritol 1
Hydrogenated Starch Hydrolysates 35
Isomalt 2
Lactitol 3
Maltitol
Mannitol 2
Sorbitol 4
Xylitol 12
Tagatose
Turbinado 65

The main factors to consider with sugars are.
1. Avoid fruit juice and fizzy drinks
2. Stay away from processed foods as they can contain added sweetners.
3. Try and get your sugars through the day from fruits and vegetables
4. Limit sports drinks to when exercising
5. Try and limit sugars to a GI of 50 or less to limit the load on the liver and reduce a high insulin response.
6. Last but not least try and reduce cakes and chocolate bars.

Thanks for reading and keep up the great running.
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4 thoughts on “Are All Sugars Equal?

  1. Sure Baz, you want to take away my chocolate and fizzy drinks! LOL

    I’m really not that addicted to chocolate. Only at night, and the morning, and the afternoon….. I have actually stopped drinking soda/soft drinks for over a year now and I am pretty much stopping any form of fizzy energy drink that I have drank. I still have one now and again, but not daily like I was.

    Thanks for the info!

    Like

    1. We all love a bit of chocolate! I tend to eat only dark chocolate, less sugar and apparently good fir you in moderation. Things like BK, KFC and McDonalds I haven’t touched in over a year. I came across a neat trick to giving up certain foods. Your taste buds renew every week, when they renew you also lose the taste for something if you can be disciplined nit to eat it. So you only gave to go minimum if a week to lose the taste for any particular food.once you get passed that initial week or so you find you just don’t want or crave that particular food any more.

      Like

  2. Pingback: The many names of our worst enemy, beware! | Gr8ful Bugger

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