SUGAR - a good idea?
- Sabrina Szesny
- Sep 3, 2023
- 7 min read
Once the talk of the town, sugar is now increasingly discredited and considered to be harmful. Is there any truth to it? Everything you need to know now.
Sugar is part of everyday life in all of us, and almost everyone thinks sugar is merely an attractive sweetness - one of many carbohydrates in civilized countries' diets. Yet sugar is a very special substance. It is unique in its plant that produces it, in the substances that chemists can make out of it, and in its uses in the household and in industry.
Since sugar now accounts for about one-sixth of total caloric intake in richer countries, it is important that we understand more about its effects as it enters the human body through food and drink.
Overview
Sugar consumption has already reached alarming dimensions. In the EU for example, per capita sugar consumption is 37.6 kg per year. According to the WHO, the intake of free sugar - sugar in the form of sweeteners or sugar as it occurs in food (e.g. in honey) - should not exceed 50 grams per day for adults. In fact, only 25 grams are recommended, which can already be found in 200 ml of industrially produced lemonade. That is equivalent to a small glass. But things look very different in reality: 100 grams of sugar per day is the average in Germany, and many people eat significantly more than that.
Industrial Sugar And Its Empty Calories
Artificially produced household sugar provides no vitamins or minerals, but plenty of calories. This is also called "empty" calories. Our body in fact needs sugar, but it is not dependent on industrial sugar, as it can also obtain glucose from foods such as oatmeal, rice, fruits and vegetables.
There is no need to be concerned about the sugar in natural fruits either: they are fiber-bound and the sugar molecules are gradually released into the bloodstream during digestion, so the liver is not flooded with vast amounts of sugar within a very short time. Fortunately, fruit also contains a lot of water, which makes it much more difficult to get up to the sugar content of sweets or soft drinks - eating several kilograms of apples or grapes is more challenging than drinking 1-2 liters of soft drink or fruit juice.
Sugar And Other Carbohydrates
All types of sugar are classified as carbohydrates. The body uses the sugar primarily for energy production - they are broken down until only monosaccharides remain and then released into the bloodstream.
If the blood sugar level quickly rises (due to the intake of simple sugars and disaccharides, as in white flour, cookies, etc.), the body releases large amounts of insulin in order to be capable of transporting the sugar into the cells. Just as quickly as the blood sugar level rises, it drops again, leading to cravings, fatigue, tiredness and an upset stomach. The goal is to maintain blood glucose levels as constant as possible, as otherwise there is an increased risk of type 2 diabetes due to insulin resistance of the cells.
Glucose (grape sugar) & fructose (fruit sugar) are the most well-known monosaccharides (simple sugars). These enter the blood particularly quickly and thus cause the blood sugar level to rise rapidly.
Fructose is sweeter tasting than glucose and is found in large quantities in fruits, which is where it gets its name. The naming is somewhat confusing, because fruits contain not only fructose but also glucose. The difference: glucose is absorbed by the liver as needed and then transported to other body cells as an energy source. When fructose, on the other hand, reaches the liver through digestion, the liver absorbs the sugar unfiltered like a sponge and converts the excess energy into fat - unless the body needs it at the time, such as for exercise or concentration.
Glucose is also obtained naturally in our bodies by breaking down carbohydrates.
Sucrose (granulated sugar), which is made up of half glucose and half fructose, and lactose (milk sugar) also enter the bloodstream quickly.
Polysaccharides (complex sugars) are composed of many monosaccharides and form a long molecular chain. In order to enter the blood, these must be broken down into simple sugars in the intestine. This process takes some time, which leads to the blood glucose level not rising so quickly but remaining relatively constant.
Sugar Origin
Nearly 99% of the sugar we consume is derived from sugar cane or sugar beets. For both, it consists almost entirely of sucrose and there is no difference in taste or commonly recognizable properties.
Sugar Cane
Sugar cane belongs to the family of grasses and is believed to have originated in India, but has been cultivated all over the world for 2500 years. It requires a warm climate, at least 1500 mm of annual rainfall or adequate irrigation and plenty of fertilizer.
The sugar cane is beaten by hand or harvested by machine, and two-thirds of the sugar cane juice it contains is extracted in roller mills. It is now a turbid grayish liquid before it is heated to boiling point and calcium oxide is added. When the clarified sugar juice is boiled down, it begins to crystallize, producing a mixture of granulated sugar and thick juice, which is separated in centrifuges.
The outcome is two products: Raw sugar and sugar cane molasses or syrup. With the molasses, the same process of raw sugar extraction is repeated until no further extraction passes are found to be worthwhile at which point it is used elsewhere. Now the raw sugar is transported to the consuming countries, where it is refined into white sugar in a further process.
Beet Sugar
Sugar beet grows as a white root and is related to beet and chard. It grows well in temperate climates and requires rich, calcareous-loamy and well-drained soils.
Since the molasses from sugar beets tends to be very bitter, no attempts have been made to extract raw sugar from the beets - rather, the processing leads directly to the production of refined sugar.
The beets are washed and cut into 'beet slices'. The juice is then extracted by diffusion in a chambered extraction tower, as the beet pieces move from one chamber to the next while water is pumped through the chambers in the opposite direction, allowing sugar-rich juice to be gradually pumped out the end of the tower. The sugar juice is then refined just like cane sugar.
Is Brown Sugar Healthier Than White Sugar?
Many people believe that brown raw sugar is healthier than white household sugar.
In fact, that's not the case, since brown sugar can be made by mixing refined white beet sugar with cane sugar molasses or caramel, as is sometimes done with refined cane sugar. This also produces a certain flavor of its own - usually of caramel and molasses - which may make it more aromatic than regular table sugar, but it is no healthier than the widely used white household sugar, even though it may seem so at first because of its more natural-looking light brown color.
Powdered sugar is also no different from regular table sugar. The only difference is the sugar crystal size - powdered sugar is finer and therefore more suitable for the preparation of some desserts.
And the different types of sugar do not differ in their shelf life either. When stored properly, sugar does not spoil because it deprives bacteria of water and thus their basis for survival. In the process, sugar also removes moisture from the air and clumps together, which nonetheless does not make it inedible.
The Consequences of High Sugar Consumption
Disturbed Intestinal Flora
Due to a high sugar consumption, some bacteria and certain fungi proliferate, while others are reduced. This leads to an imbalance in the intestinal flora and can result in disturbed digestion, flatulence, cramps and food intolerances.
Weakened Immune System
As soon as the intestinal flora is no longer intact, the immune system is also weakened, as the two are closely related. If you consume a lot of sugar, the absorption of various minerals and vitamins in the body may also be impeded. As a result, there is an increased risk of deficiency symptoms, which can have a negative effect on the immune system.
Overweight
Too much sugar causes a lot of energy to be absorbed very quickly. If this energy is not consumed, it is converted into fat and stored in the body.
Organ Damage
This primarily affects the liver and the pancreas. Insulin is produced in the pancreas and is in constant use due to the heavy sugar consumption, which can lead to damage in the short or long term.
Diabetes Type 2
This metabolic disease is characterized by a reduced effect of insulin on the body's cells. Formerly known as "adult-onset diabetes," those affected are now getting younger and younger. In addition to lack of exercise and hereditary factors, risk factors include high sugar consumption, impaired insulin production, and insulin resistance that develops as the disease progresses.
Caries & Periodontal Disease
High sugar consumption ensures that the oral flora is attacked. Bacteria that cause caries and periodontosis are favored. Particular care should be taken with sugary drinks for in-between meals, as these can quickly have a negative effect on the balance.
Disturbed Acid-Base Balance
Too much sugar can promote hyperacidity in the body. The consequences: Irritability, fatigue, joint problems or connective tissue weakness.
Increased Risk of Skin Diseases
High sugar consumption can cause and accelerate inflammatory processes in the body. This entails, among other things, acne and other serious skin diseases.
To conclude on the provocative initial question, industrially produced refined sugar is more of a bad idea than a good idea in today's society. We consume too much of it than would be tolerable, it consists of empty calories and causes blood sugar levels to skyrocket, which sooner or later can lead to serious health problems. Basically, one should focus on fiber and unprocessed foods and replace classic, over-sweetened sweets and convenience products made from monosaccharides with healthier alternatives.
Read More:
