October 18, 2017
There are many different types of sugar in the foods and beverages we consume, whether those sugars are naturally part of the food or beverage or added during processing and manufacturing.
Sugar is Sugar, Natural or Not
Regardless of whether some forms of sugar are better than others, total sugar consumption is much more important than the type of sugar consumed. The World Health Organization strongly suggests that all forms of sugars should comprise no more than 10% of a person’s daily caloric intake. For a person consuming an average of 2000 calories per day, this means a maximum of 25g of sugar per day should be consumed. According to Statistics Canada, in 2004, the average Canadian consumed 110g of sugar per day, more than 4 times the maximum recommended by the WHO. And it has been suggested that those people who are insulin resistant should limit their sugar intake to a maximum of 15g per day.
Overconsumption of sugar has been linked to obesity and diabetes, as well as other diseases such as cancer, heart disease and Alzheimer’s.
Your best choice of sugar in your diet is the sugar that is the least processed. This is the sugar that is naturally present in fruits and vegetables in their whole food forms. The more processed a food is the worse it is for your health. Below is a list of types of sugar ranked from least processed to most processed.
Whole Fruits and Vegetables – The sugar that is naturally occurring in fruits and vegetables is in the perfect form for the human body to metabolize properly. The fiber that accompanies the sugar helps to prevent spikes in blood sugar. The sugar in fruits and vegetables is a combination of glucose and fructose.
Honey – In its raw, unpasteurized form, honey is taken directly from bee hives with little to no processing. Honey has many amazing health benefits. Honey is mainly a combination of glucose and fructose.
Dried fruit – Such as dates, raisins, and apricots can be good sources of vitamins and mineral, but are extremely concentrated sources of sugar. Make sure that these are used in moderation. Dried fruit contains glucose and fructose.
Maple syrup – Boiling the sap extracted from maple tree in the spring, reduces the water content in the sap and concentrates the sugar in the syrup. Maple syrup is graded based on the time of the season during which the sap is collected. Different grades contain different levels of vitamins and minerals, however all grades contain the same amount of sugar. The sugar in maple syrup is glucose and fructose.
Coconut sugar – This sugar is collected and processed much the same way as maple syrup, although it is dried until all the water is evaporated and only sugar crystals remain, and it comes from coconut palm trees. Just like maple syrup, coconut sugar retains some vitamins and minerals. It also contains some fiber which explains why it has a lower glycemic index than sugar. Coconut sugar is a mix of glucose and fructose.
Molasses – This is a by-product of the refining of cane sugar into white sugar. It contains many of the vitamins and minerals from the sugar cane plant. The darker the molasses the greater the nutrients.
Malt Syrups – Typically made from malted (sprouted) barley, this sweetener is mostly maltose and does contain some vitamins and minerals. It is less sweet than table sugar, so typically more is used to obtain the same level of sweetness.
Sucrose – This is the table sugar that most people think of when they think of sugar. It comes from sugar cane and sugar beets. It is highly processed and does not contain any of the vitamins or minerals present in the plants from which it was extracted. It is a combination of glucose and fructose.
Agave Nectar – This syrup is extracted from the Agave plant, a type of cactus. It must be heated, then concentrated into a syrup. Agave is mostly fructose, which is processed differently than glucose.
Sugar Alcohols (Xylitol, Erythritol, Sorbitol, Mannitol, Maltitol) – These are carbohydrates that come from plants, but they are not easily digestible in the human body, so they do not have the same calorie content as other carbohydrates. Because they are not easily digestible, they can cause digestive discomfort if consumed in great quantities.
High Fructose Corn Syrup (Glucose/Fructose – on Canadian food labels) – This is a highly-processed syrup that is used in many processed foods and beverages. Some of the glucose in the corn syrup is converted to fructose, increasing its sweetness.
Artificial Sweeteners – Although artificial sweeteners do not contain any calories they are highly processed and their safety is questionable.
Remember that your total sugar intake is much more important than the type of sugar that you consume. Below is a list of common foods and their sugar content (either naturally occurring and/or added sugar):
| 1 large apple | 23 g |
| 1 banana | 17 g |
| 1 cup grapes | 20 g |
| 1 orange | 23 g |
| 1 cup cantaloupe | 13 g |
| 1 cup strawberries | 7 g |
| 8 baby carrots | 4 g |
| 1 cup broccoli | 1.5 g |
| 1 small box of raisins (42g) | 26 g |
| 1 package of flavoured instant oatmeal | 14 g |
| 1 pudding cup | 20 g |
| 1 small cup of apple sauce | 22 g |
| 1 granola bar | 13-20g |
| Yoplait Original 99% fat free, Lemon Burst: 6 ounces | 31 g |
| 1 serving Kellogg’s Smart Start Strong Heart, Toasted Oat, cereal only | 17 g |
| ½ cup bottled spaghetti sauce | 12 g |
| 1 cup chocolate milk | 27 g |
| 1 cup V8 Fusion Vegetable and Fruit juice | 26 g |
| 1 cup Snapple Iced Tea | 24 g |
| 1 355ml can of coke | 33 g |
http://apps.who.int/iris/bitstream/10665/149782/1/9789241549028_eng.pdf?ua=1
http://www.statcan.gc.ca/pub/82-003-x/2011003/article/11540-eng.htm
http://articles.mercola.com/sites/articles/archive/2016/04/23/cut-down-sugar-consumption.aspx
http://www.sugar-and-sweetener-guide.com/
http://www.sugar.ca/SUGAR/media/Sugar-Main/PDFs/That_Beet_is_Sweet_Stats_Canada_08.pdf
