SUGAR - The differences of Natural Sugar and Added Sugar

 

Sugar

While you’ve probably heard enough about how we need to avoid sugar , the sweet substance also serves as a quick source of energy and is technically impossible to avoid completely. Hence, it’s important to first realize that 2 types of sugars exist- natural sugar and added sugar - as well as understand the differences between these two.

Natural sugars are found in unprocessed whole foods including fruits, vegetables, dairy and starches and come together as a package with vitamins, minerals and nutrients to provide a sustainable source of energy.

In contrast, the real concern arises with added sugars which refers to any form of sugar that is added to food or beverages during processing or preparation. Added sugars are easily absorbed into the bloodstream and are linked to several diseases. These added sugars can take on a myriad of identities as brown sugar, palm sugar, corn syrup, honey, molasses, high fructose corn syrup, and sugar molecules ending in “ose” such as glucose, sucrose, maltose.

Why should we reduce intake of added sugars?

Excessive intake of added sugars provides little to no benefits and can be detrimental to our health from several aspects.

- Gut health
Processed carbohydrates and added sugars trigger the growth of harmful gut bacteria and promotes an inflammatory microbiota which in turn negatively impacts our health, including the immune system, skin, heart, hormone levels, and body’s ability to absorb nutrients.

- Weight gain
Foods containing added sugars not only tend to be higher in calories, but also tend to be more palatable, which encourage people to consume more of the food. Hence, an increased overall calorie intake can lead to weight gain in the long run.

- Heart health
Excessive sugar intake not only increases the likelihood of being obese and developing type 2 diabetes but have also been shown to increase blood pressure and LDL cholesterol levels, all of which are risk factors for heart disease.

- Skin health
A diet high in sugar contributes to the production of advanced glycation end products (AGEs), which are compounds that damage collagen and elastic, causing the skin to age prematurely. At the same time, a study among 2,300 teenagers demonstrated that frequent consumption of added sugars led to 30% greater risk of developing acne.

Tips to reduce sugar intake:

1.     Say no to liquid sugar.

Avoid sweetened beverages including sodas, smoothies, and bubble tea which are a prime source of extra calories that not only contributes to weight gain but also provides very little nutritional benefits. Studies also indicate that liquid carbohydrates are less satiating than solid food form, causing us to feel hungry even after consuming a full serving of beverage. 

2.     Read food labels

Before you judge the sugar content in foods based on sweetness levels alone, think again! Research suggests that about 75% of packaged foods in supermarkets contain added sweeteners. This includes salad dressings, breakfast cereals, yogurt and canned food.

- Scan the ingredient list for added sugars. Keywords to look out for are “syrup”, “sweetener”, “honey”, “nectar” and words that end with “ose”.

- Select sugar free or low sugar products.

3.     Make healthier swaps

- Opt for fresh whole fruits instead of fruit juice & smoothies.

- Opt for whole foods instead of processed foods. 

- Have a fruit for snack of dessert instead of a sweet confection

- Prepare a homemade version of sauces, dressings & desserts where you can control the amount of sugar that goes into the food.  

 

By Nutritionist Zuanne
Anna Hoo Clinic

 
1. Satokari R. High intake of sugar and the balance between pro-and anti-inflammatory gut bacteria.
2. Te Morenga LA, Howatson AJ, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. The American journal of clinical nutrition. 2014 Jul 1;100(1):65-79.
3. DiNicolantonio JJ, Lucan SC, O’Keefe JH. The evidence for saturated fat and for sugar related to coronary heart disease. Progress in cardiovascular diseases. 2016 Mar 1;58(5):464-72.
4. Aragno M, Mastrocola R. Dietary sugars and endogenous formation of advanced glycation endproducts: emerging mechanisms of disease. Nutrients. 2017 Apr;9(4):385.
5. Ng SW, Slining MM, Popkin BM. Use of caloric and noncaloric sweeteners in US consumer packaged foods, 2005-2009. Journal of the Academy of Nutrition and Dietetics. 2012 Nov 1;112(11):1828-34.
6. Pan A, Hu FB. Effects of carbohydrates on satiety: differences between liquid and solid food. Curr Opin Clin Nutr Metab Care. 2011; 14:385-90.
7. Ng SW, Slining MM, Popkin BM. Use of caloric and noncaloric sweeteners in US consumer packaged foods, 2005-2009. Journal of the Academy of Nutrition and Dietetics. 2012 Nov 1;112(11):1828-34.

GLUTEN INTOLERANCE - What is Gluten?

What is Gluten?

Gluten is a complex protein consist of gliadin and glutenin which mainly found in grains. It is an excellent binding agent in food processing and commonly used as additives in most of the processed food. According to gluten property studies, it acts as a binder, holding food together and adding a “stretchy” quality.

However, gluten is resistant to digestive enzymes in the digestive tract. The undigested particles may cross the intestinal barrier and stimulates allergic responses. In addition, components like agglutinin and exorphins in gluten grains induce the damage of intestinal lining which leads to Leaky Gut Syndrome. The damage in the small intestine may cause gastrointestinal symptoms and malabsorption.

Gluten Intolerance and symptoms.

Gluten intolerance conditions include Celiac Disease (CD), and Wheat Allergy (WA). On the other hand, non-celiac gluten sensitivity (NCGS) is also known as gluten intolerance reported in people with no Celiac Disease and Wheat Allergy. The typical symptoms of gluten intolerance are:

·        Nausea	Tiredness
·        Constipation	Headache
·        Bloating	Fibromyalgia-like joint or muscle pain
·        Abdominal pain	Leg or arm numbness
·        Diarrhoea	Foggy mind
·        Irregular bowel movements	Dermatitis or skin rash

 

The only known treatment for gluten intolerance is a lifelong, strict gluten-free diet.

Gluten food.

Grains are the world’s stable food due to their accessibility, affordability, and longer shelf life. Not all grains contain gluten, therefore a right choice of gluten-free diet is more beneficial for our health.

Main gluten grains are wheat, barley, rye, malt, spelt, triticale, and oats. According to gluten studies, similar protein of gliadins exist as avenins in oats are also referred to as “gluten.”

Examples of processed food that contains gluten are cereals, pasta, noodles, bread, cakes, pastries, biscuits, alcohol, dressings, processed meat, vegetarian meat, sauces, seasoning, marinades, soups, and confectionery.

Gluten-free food includes fresh food such as vegetables, fruits, meats, fish, and poultry. Gluten-free grains or starch includes corn, rice, potatoes, tapioca, quinoa, millet, amaranth, arrowroot, and buckwheat. However, it is suggested to eat these grains in their natural form instead of the processed form such as gluten-free flour, gluten-free pasta, gluten-free biscuits or cakes.

The Benefit of choosing a Gluten-free diet (GFD).

Other than improving gastrointestinal health and immune system, a gluten-free diet also helps in

ü  Weight Loss

A study was conducted on people who avoid gluten without any gluten-related diseases found was associated with a decrease in weight over 1 year, lower waist circumference, and higher-high density lipoprotein (HDL-good cholesterol) levels compared to the general population.

ü  Insulin Resistance

A gluten-free diet improves insulin sensitivity through the suppression of the inflammatory profile according to a gluten-free diet study.

ü  Endometriosis and Chronic Pelvic Pain

Studies claimed an improvement in pain scores after implementation of a gluten-free diet for 6 and 12 months, respectively.

ü  Fibromyalgia

Patients on the gluten-free diet and hypocaloric diet for 24 weeks resulted in symptom improvement for both gluten-sensitive and fibromyalgia symptoms. 

ü  Autism

Children's Hospitals and Clinics of Minnesota reports that a gluten-free diet does seem to help with improvement in behavior, social skills, and learning in children with autism.

ü  Epilepsy

In a study conducted in 2016, 6 out of 7 patients with celiac disease had their seizures completely under control and were able to discontinue antiepileptic medications after 5 months on the gluten-free diet.

ü  Last not least, while on a gluten-free diet we tend to avoid the intake of processed food which has a positive impact on improving our overall health.  

 

By Nutritionist Moga
Anna Hoo Clinic

 

References:

Biesiekierski JR, Iven J. Non‐coeliac gluten sensitivity: piecing the puzzle together. United European Gastroenterol J 2015; 3: 160– 165.

Biesiekierski JR. What is Gluten?. Journal of Gastroenterology and Hepatology Foundation and John Wiley & Sons Australia, Ltd 2017

Roszkowska A, Pawlicka M, Mroczek A, Bałabuszek K. Iwanicka BN. Non-Celiac Gluten Sensitivity: A Review. Medicina (Kaunas). 2019 Jun; 55(6): 222.

Niland B., MD and Brooks D. Cash, MD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients. Gastroenterol Hepatol (N Y). 2018 Feb; 14(2): 82–91.

Soaresab FLP, Matosob RO, Teixeirab LG, Menezesc Z, Pereiraab SS, Alvesb AC,…..Leiteb JIA. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression. JNB Volume 24, Issue 6, June 2013, Pages 1105-1111

https://www.hsph.harvard.edu/nutritionsource/gluten