It isn’t news that, generally, health professionals have recommended that we reduce our consumption of sugar. High consumption of sugar has been linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and even certain cancers. However, many chefs, bakers, and health experts alike would agree that grouping the various types of sugars into one sole category would be a mistake. In light of our recent Rainbow Juice Cleanse, let’s take a look at the different types of sugar and navigate the common myths from the facts.
The 3 Different Types of Sugar
We’ve chosen to define the different types of sugar by placing them into 3 categories: Refined Sugar, Natural Sweeteners, and Fruit Sugar.
Refined Sugar:
- Extracted from sugarcane or sugar beets.
- Stripped of nutrients during processing.
- Examples include: table sugar, powdered sugar or high-fructose corn syrup.
- Insulin and blood sugar levels will skyrocket.
- Linked to various health issues when consumed in excess.
Natural Sweeteners:
- Derived from natural sources like plants and trees.
- Examples include: raw cane sugar, honey, maple syrup, agave, and molasses.
- May contain additional nutrients and antioxidants.
- Best enjoyed in moderation due to high sugar content.
Fruit Sugar:
- Naturally occurring in fruits.
- Comes with fibre, vitamins, and antioxidants, which slows down our metabolism and helps us feel more full.
- Provides a natural energy source with added health benefits.
- Now that we’ve broken down the different types of sugar, let’s look into debunking common sugar myths.
Debunking Sugar Myths:
Myth #1: All Sugar Is Bad for You:
One prevalent myth is the belief that all sugars are equal in terms of health impact. In reality, the type and source of sugar matter. While excessive consumption of refined sugars is associated with health issues, natural sugars found in fruits and cold-pressed juices come bundled with essential nutrients and fibre.
Myth #2: Natural Sweeteners Are Always Healthier:
The term "natural" can be misleading. While natural sweeteners like honey, maple syrup, and agave nectar have some nutritional benefits, they are still high in sugars and should be consumed in moderation. Excessive intake can contribute to weight gain and other health concerns.
Myth #3: Fruit Sugar Is the Same as Added Sugar:
There's a misconception that the sugar in fruits is no different from refined sugars added to processed foods. In reality, the sugar in fruit is accompanied by fibre, vitamins, and antioxidants, providing a nutrient-dense package that supports overall health. Plus, the fibre slows down sugar absorption, mitigating its impact on blood sugar levels.
To summarize:
Myth: All Sugars Are Equally Unhealthy
Fact: The source of sugar matters; natural sugars in fruits come with added health benefits.
Myth: Natural Sweeteners Are Always Healthy
Fact: Natural sweeteners should be used mindfully, as excessive consumption can contribute to health issues.
Myth: Fruit Sugar Is the Same as Added Sugar
Fact: The fibre in fruit mitigates the impact on blood sugar, making it a healthier choice compared to added sugars.
Navigating the sweet world of sugars can be confusing, but armed with knowledge, it's possible to enjoy sweetness in a balanced and health-conscious way. Choose whole fruits (bonus points if they’re rescued😉), be mindful of natural sweeteners, and keep refined sugars in check to savor the sweetness without compromising your well-being. We hope that you’ll continue to prioritize health-conscious products that prioritize your longevity, quality of life, and a positive impact on the planet!