Sugar- it's something that often gets bad rep. Partly
because of frequent overconsumption (that would be justified), but also due to
the many nutrition misconceptions out there about it. Truth is it's not
actually as bad as it's sometimes played out to be. We know that is contributes
to the vital energy needed by our bodies, and it creates that delicious taste
to many of our traditional desserts and sweets we know and love. So what's the
real deal on sugar? Is there any difference between honey, white or brown
sugar? Should sugar be eaten with other food? Can it cause diabetes? And what
about artificial sweeteners. Are they safe? They are all questions that Mary,
Cathy and Peter had, as I'm sure other people do too. So let's read on as this
week in Part 3 of our Nutrition Month reader submitted segment I'll give you
the 'sweet' on all things just that.
Our reader question, “I usually choose honey or agave syrup
because they are more natural forms of sugar. Is there any benefit to this?” So
when it comes to different sources of sugar, including honey, brown sugar, or
agave syrup, one might think because a source appears more natural then it must
be a better choice. Nutritionally speaking, they are all pretty much the same
thing. Regardless of whether it's naturally occurring or processed sugar and
syrup, our bodies actually process it the exact same way. We know that sugar is
found in healthful foods, such as fruit and milk but also things we should be
having less of, like treats and sweets, fruit drinks and sodas. So what's the
difference? Foods like fruit have
naturally occurring sugar but it's also full of vitamins, minerals and fibre,
which we know are important for good health. Choosing these types of food give
us much more than just calories in the form of sugar, they can help us maintain
our weight and reduce or risk of chronic disease too. Candies, cookies,
chocolate treats and sweetened soft drinks just are the opposite to this. High
in added sugars plus low in nutrients, equals tighter clothes and down the road
an increased disease risk.
Another reader question, “I read somewhere that you
shouldn't eat fruit after a meal because it sits on top of the other food and
rots before it can be digested. Is that true?” The truth is this wouldn't be
possible and for two main reasons. Think of your stomach like a mixing bowl. We can add different foods from
a meal one after the other, but they get continually mixed together with other
things. In the churning of the stomach, acid helps to kill any bacteria or bugs
in our food (interestingly enough the majority of our immune system is located
right in the digestive system) so due to this alone rotting isn't possible
because the environmental conditions just aren't there. Food also stays in our stomach for only about
20 minutes. It then moves into the intestine to get to be broken down and
absorbed, so it's really not sitting around long enough this to happen.
“Artificial sweeteners seem so unnatural to me. They appear
to have so many chemicals. I'd prefer to stick with my regular pop than switch
to diet.” When it comes to artificial sweeteners, a common myth is that they
have too many chemicals to be healthy. One of the more popular artificial
sweeteners out there, sucralose (Splenda) is almost just about chemically
identical to sugar, and actually made from it. The bottom line here is like
almost anything, in moderation sweeteners can be a part of healthy eating.
Health Canada approves all sweeteners for safety before they can be sold in
Canada, and strict guidelines are developed for how food producers can use a
sweeteners, as well as how much is safe to have each day.
Lastly let's address a myth around a condition which makes
the body less effective at processing sugar. Diabetes. It's something you'll
often hear referred to as 'sugar diabetes'. This sometimes gives people a false
perception however, as you won't get diabetes just from eating too much sugar,
contrary to popular belief. You can be at a higher risk however if you consume
too many of any type of calorie and pack on extra pounds (especially if it's
around the mid section).
As seen in The Telegram March 19, 2012
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