Our May 22nd installment last year titled, "Not On Nutrition Facts Labels: Types of Sugars" touched on a few basic simple sugar types; white sugar and a few other ways sugar is made toxic; and the need to have protein and fiber along with natural sources of sugar (Click for: LINK). I feel the need to follow up on sugar and elaborate some on healthy sugars.
   First in our "Not the Same" discussion of sugar is, that natural sugars are a lot more present than many think - especially in veggies! A medium-sized apple will have 19 grams of sugar; grapes 23; and a mango 46. However, fruits are healthy sugar sources. Among veggies, a cup of cubed sweet potatoes will have 6 grams; a cup of garbanzo beans/chickpeas 6; a cup of peas, 4; a large tomato, 5; a small head of cabbage, 23; and a zucchini, 8. Meals largely of protein and veggies can easily have more than 20 grams of sugar and yet have plenty of "vitamins, minerals, protein, and fiber." It's more the "desserts, beverages, and packaged snacks" that add sugar without the context of good amounts of other nutrients that could use cutting out(1).
​   Plenty of natural added sugar sources in non-excessive amounts can have some value, even so. Raw honey (not the processed, fake kind!), maple syrup, coconut sugar, and blackstrap molasses all have minerals and antioxidants. Some of the above are low-glycemic. Raw honey also helps grow healthy bacteria. Fruit can be used to sweeten, too, in place of . Dates have nutrients that "help to metabolize proteins, fats and carbohydrates... [and] dates may help reduce LDL cholesterol in the blood and may reduce the risk of stroke."(2)

Personal Product Favorite:
Nutrient-dense meals with a fraction of the sugar

Sources:
1. "How Much Sugar Is in the Food We Eat?" Isagenix Health. Isagenix Worldwide, Inc. 1 Aug. 2018. 9 Nov. 2020. https://www.isagenixhealth.net/how-much-sugar-is-in-the-food-we-eat/.
2. Axe, Josh. "11 Best Sugar Substitutes (the Healthiest Natural Sweeteners)." Dr. Axe. Dr. Axe. 16 Mar. 2020. 9 Nov. 2020. https://draxe.com/nutrition/sugar-substitutes/.
   

   Vegetarians and vegans do tend to eat more fiber (good for digestive and heart health) than many meat-eaters. At least, that's an average tendency and not an automatic However, excluding meat can mean eating processed foods, including refined snack foods and baked goods, instead of [what you'd stereotype as] veggies, legumes, and other important whole foods(1). [A lot of demonization or overemphasis of different nutrients or food groups is a part of popular diet culture. Getting the whole picture of a healthy diet means paying attention to whatever is proven to be vital to optimal health and finding a balance of the best-quality source(s) to get all of them possible in you.] Many meal replacements focus mainly on calories and protein and not phytonutrients from fruits and veggies playing so many vital bodily roles(2). There can be nasty hexane/chemical extraction used to eke out protein for different products(3). Further on the fiber side, not enough water may be consumed as the flip side of digestive health, flushing any amount of fiber through(1).
   Moderated calorie consumption provides energy for the body and vegetarians and vegans do tend to consume less(1) [though again, calories aren't an end-all health strategy]. As cheese is used as a protein source in place of meat for many vegetarians, "ounce-for-ounce, cheese contains only about 80% of the protein found in chicken, but [has] nearly 2.5 times the calories" and therefore is not as protein-efficient(1). Many plant-based proteins tend not to have all nine essential amino acids in them, so combining different sources tends to round out the profile more(2). [Having milk is a food-culture mandate and yet] a cup of almond milk tends to have a gram of protein and a bunch of added sugar compared to 8 grams of protein in cow's milk. Plant foods may include iron but also need Vitamin C to absorb; omega-3 fatty acids and Vitamin B12 are also deficiencies vegetarians are prone to(1). 
   Vegetarian, vegan, or meat-inclusive diets can be healthy or not. It all depends on the whole context of what's in them. I actually like veggie curry better than a steak by itself so, getting in as good a mix of nutrients as possible can be fun. Culture teaches us that certain foods have to go together in a manner often arbitrary of healthiness, so letting go of cultural food mandates will need to happen at some point as well.

Personal Product Favorite:
Complete, complete plant-based meals

Sources:
1. Link, Rachael. "12 Mistakes to Avoid on a Vegetarian or Vegan Diet." Healthline. Healthline Media. 28 July 2017. Web. 21 Sept. 2020. https://www.healthline.com/nutrition/vegetarian-and-vegan-mistakes.
2. "What To Look for When Choosing a Plant-Based Shake." Isagenix Health. Isagenix Worldwide, Inc. 25 Aug. 2020. Web. 21 Sept. 2020.
3. "Plant-Based Protein Explained." Isagenix Health. Isagenix Worldwide, Inc. 28 Jul. 2020. Web. 21 Sept. 2020.

Modern "improvements" like synthetic fertilizers, chemical sprays, and GMOs (genetically modified crops)actually seriously affect the composition and bodily effects of crops. My family and I keep learning more all the time about how!
Nitrogen fertilizer focuses way too much on the nitrogen part. It in fact causes heightened levels of starches which crowd out other nutrients, especially antioxidants. The antioxidant content alone of organic fruits and veggies means the equivalent of eating a couple extra servings a day(1)!
GMO foods actually cause stomach problems, autoimmune issues, and even have a xenoestrogen which mimics estrogen. That will result in fertility issues(2).
Commonly cheaper price tags in stores are NOT representative of the real costs of GMO and conventional foods.

Sources:
1. https://www.techtimes.com/articles/10341/20140714/organic-foods-nutritionally-superior-pesticides-antioxidants.htm
​2. ​https://healthprep.com/technology-health/how-does-gmos-affect-the-body/6/?utm_source=bing&utm_campaign=267655369&utm_medium=search&utm_term=gmo%20foods&utm_content=1274334268222333