Navigating the Sugar Aisle

I'm in search of answers to my sugary questions this month.  Is there a such thing as a "healthy" sugar?

"No studies have been done on the metabolism of whole sweeteners. Knowledge about the effects of whole sweeteners has been extrapolated from what we know about vitamins, minerals, phytonutrients, and bacteria" The Real And Healthy Food.com


As suspected, sugar is not an ideal way of getting your nutrients.  However, in my opinion, there are some great options that will help you avoid the hazards of eating commercially processed sugars.


When navigating the sugar aisle next time you are grocery shopping, keep these 3 things in mind:


1. Fructose in it's most natural form is found in plants. Why on gods green earth would he/she have made this natural sugar if we weren't made to eat it with no adverse symptoms??  The answer is simple-everything sweetened by nature also comes conveniently packaged with a hand full of nutrients and fiber. 


"Fructose is the principal sugar in fruit. In fruit, it raises no issues because it is accompanied by nutrients and fiber." The daily green .com


The fiber and nutrients packed into a piece of fruit just so happen to be enough to allow your body to process the fructose accordingly.  They "bulk" up the fruit and fill you up before you can eat too much sugar.  This is why whole fruit is a good option for your sweet tooth.  This is also why fruit juices are not good for you.  


Although this seems it might be a simple solution of moderation consider this: All cabohydrates in food, including fructose contain around 4 calories per gram.


"Though calories for these (natural) sugars are similar to refined white sugar, they are less processed, offer some minor benefits and act more with your body more than against it" -Natural News.com


"Fructose found in whole fruits does not have the adverse affect of processed fructose, and should not contribute to higher blood fats. But we are getting more processed fructose as an additive in foods."-Natural choices for you.com


"There is some research suggesting that fructose might potentially damage the liver. If this is the case, then it is suspected that high sucrose sweeteners (sucrose is made up of fructose and glucose) and high fructose sweeteners (like agave syrup) might also be problematic. But, as always with nutritional research, we need to dig a little deeper. I have not found any studies that test the effect of a wholesweetener in the body, nor one that takes the effects of fructose on the entire bodyinto account. Since no whole sweetener is pure fructose, and they all have vitamins, minerals and phytonutrients intact, it is reasonable to suspect that they are not as problematic as refined fructose. Agave nectar, which is about 70-80% fructose, as well as refined fructose (%100 fructose) should be avoided, however, honey (which is glucose and fructose in a 1:1 ratio) has been found to have a variety of positive effects on the body. Honey has been shown to nourish the liver, stabilize blood sugar, lower HBA1C and CRP levels in diabetics, and reduce insulin sensitivity. It seems that the glucose in the honey helps convert the fructose into glycogen. Excess fructose in the body without sufficient glucose results in increased fat storage." Real and Healthy Food.com

2. "Natural Fruit Fructose and Commercial Fructose are two different things entirely.

Most refined fructose is from corn or beets and not fruit (remember 80% of corn in the US is the gmo kind)

3. Natural sweeteners- how processed are they?  How much of the original sugar is still intact?


""Whole sweeteners, or natural sweeteners, have their vitamins, minerals and phytonutrients intact. These nutrients, along with the good bacteria in the gut, might slow down the digestion of the food so that blood sugar doesn't spike and the pancreas is not strained.  It's also important to understand the place of fiber in the metabolism of sugar. Fiber slows down the conversion of carbohydrates into sugar. So, eating your whole sweeteners with whole grains is also important.  Refined fructose is best avoided; it is best taken in its natural form, attached to glucose and fiber." Real and Healthy Food.com


Here are some whole sweeteners that have been minimally processed. 
Coconut sugar/Palm sugar
This sweetener comes from the coconut palm tree. It is a brown sugar with a granular texture and a strong flavor much like sucanat. It is 85% sucrose so it is one of the few natural sweeteners that can be substituted 1:1 in baking recipes that call for cane sugar. Coconut sugar has a low glycemic rating of 35. It has the same caloric content as white sugar.
Sucanat
The word "sucanat" stands for "sugar-cane-natural"; it is pure dehydrated sugar cane juice. It has a low glycemic rating of 47. It is a brown, moist sugar with a distinctive molasses-y taste.
Rapadura
This sugar is almost identical to sucanat but it is ground smaller.
Stevia
This is an extremely sweet extract that comes from the leaf of the stevia plant. It has zero calories and does not affect blood sugar levels at all. It has a bit of a bitter aftertaste and, because it is much sweeter than sugar, it does not substitute well. It can be used in baking if the recipe has been modified for Stevia and is also often used as a coffee sweetener.
Molasses
Molasses is about 50% sucrose. It is a by-product of the sugar cane refining process. Look for unsulphured blackstrap molasses, which has the highest nutrient content and the fewest chemicals of all the molasses types.
Honey
Honey is a combination of fructose and glucose. It has a low glycemic index rating of 35. Research has shown that it helps replenish energy levels and stabilize blood sugar. In its raw form, it contains a lot of vitamins, minerals, phytonutrients, amino acids, and good bacteria. Much of its "goodness" is removed during processing and pasteurization. Make sure to look for pure raw honey. Because babies may lack stomach acid and gut bacteria, do not give raw honey to children under 1 year old.
Raw honey can help help repair a damaged gut lining
Honey might actually increase immune system activity.
Honey can be used topically as an antibacterial agent.
Maple syrup
Maple syrup comes from the sap of the maple tree. It is about 65% sucrose with a low glycemic index rating of 54.
Turbinado sugar
This is brown sugar made from raw sugar cane. It is a larger crystal than some other raw cane sugar due to the way it is processed. Demerara sugar is more or less the same but has slightly more molasses in it




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