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/.
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/.
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