Sugar
Sugar is the general name for sweet carbohydrates. In biological or chemical terms they are short-chain, soluble carbohydrates, also known as mono-saccharides and di-saccharides.
Most people know sugar as the name given to the white crystals (sucrose) used in our tea and coffee. But the word sugar actually incorporates several products. They are -
Sucrose: it is made up of glucose and fructose. Small amounts are found in fruits and vegetables. It is the main component of brown sugar, golden syrup, molasses and maple syrup.
Glucose: also known as dextrose. It is found in sweet fruits like grapes and berries. It is about half as sweet as sucrose and is what is measured in the blood stream.
Fructose: is the sugar found in fruits, in small amounts in vegetables and honey. It is slightly sweeter than sugar.
Lactose: or milk sugar is the sweet taste in milk.
Maltose: or malt sugar is the sugar from barley and wheat. It is about half as sweet as sugar.
Carbohydrates and ‘sugars’ are broken down and used by the body for energy. The brain relies on glucose which has been broken down from carbohydrate sources. The supply of glucose needs to be constant and dependable, so the body has developed a number of systems to ensure this supply continues. This includes the pancreas secreting insulin to regulate the amount of glucose (sugar) in the blood.
There is much information in the media currently about sugar. Emotive words such as ‘toxic’ and ‘poison’ are being used liberally in the media and not helpful for people trying to eat a healthy diet.
So here is a breakdown of the common ‘sugars’ being used today and the pro’s and con’s of each.
Cane Sugar (Table sugar)
In Australia sugar (sucrose) is made from the juice of the tropical grass called sugarcane. Once harvested sugarcane is refined to become what we know as table sugar. “Refining ” sugar is a misunderstood term. It has taken on the meaning of being overly processed and manipulated. The refining process simply separates the sucrose from the plant material without bleaching or chemical manipulation. This is done with water and centrifuging (spinning it around fast).
From this refined sugar comes baker’s special sugar, fruit sugar, superfine, ultrafine, bar sugar, confectioners or powdered sugar.
Brown sugar (light and dark)
Brown sugar contains some of the remaining molasses syrup during processing which provides the caramel like flavour. Dark brown sugar has a deeper colour and stronger molasses flavour than light brown sugar.
All sugars from sugar cane or sugar beet is found in many commercial foods including savoury and sweet sauces, canned fruits, desserts, lollies, chocolates, cakes, biscuits, slices, soft drinks, energy drinks and cordial. Sugar is added to foods for flavour, texture, bulk and as a preserving agent.
Sugar as we know it provides a good source of carbohydrate energy, but unfortunately that is about it. It does not contain any protein, vitamins or minerals needed for good health.
Honey
Honey is the sweet substance produced by honey bees from the nectar of plants. The colour and flavour of honey will change depending on the blossom (nectar sources) the bees use. The lighter coloured honeys are generally mild in flavour, while darker honeys usually have a strong flavour.
After the honey is extracted from honey comb, it is strained to remove any remaining pieces of wax or other particles. After straining, it is bottled. Sometimes the honey is heated to thin it making it easier to filter. Raw honey generally means the honey has not been heated or filtered. Honey may contain Clostridium botulinum spores that can cause infant botulism, which means is it not suitable for children under 12 months
There is no real nutritional difference between raw and regular honey and it has a similar energy content to sugar.
Maple syrup
Maple syrup comes from the sap of maple trees normally collected in Spring. After harvesting the sap it is boiled down to become thickened maple syrup. About 40 litres of sap is boiled down to one litre of pure maple syrup.
It is reported maple syrup has over 54 antioxidants and is about 20% less kilojoules than sugar
Agave syrup
Agave has previously been better known for making tequila, its recent popularity has been as a sugar substitute. Agaves are large, spikey plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to Aloe Vera.
Blue Agave's have a high carbohydrate content and is the preferred species for producing nectar. The leaves of the plant are cut off, revealing the core of the plant (called the "pina"). Sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars. Lighter and darker varieties of agave nectar are made from the same plants but a processed differently. Agave nectar is similar to honey.
The sweetness of agave comes from the fructose form called inulin. Agave is 1.4 to 1.6 times sweeter than sugar you do not need to use as much
Stevia
Stevia, is known as a “natural” sugar substitute. The leaves are from the South American shrub have been used as a food sweetener and added to tea. Stevia is about 300 times sweeter than sucrose (table sugar), and has almost no kilojoules.
In Australia, it is steviol glycoside which is extracted from the Stevia rebaudiana plant. It does not taste like white sugar and has a bitter aftertaste. Therefore it cannot supply more than 50% of the sweetness in a manufactured food or drink and still be palatable.
Steviol glycosides are often mixed with other substances to provide bulk, improve taste and texture. The benefits of steviol glycosides can change depending on what it is mixed with including sugar, sugar alcohols, lactose, sorbic acid or cellulose powder. Care must be taken when choosing stevia products as the ‘fillers’ may compromise the quality of the product.
Erythritol is a sugar alcohol (polyol) which steviol glycoside is often mixed with. It comes from sugar though is sweeter and with less kilojoules. Erythritol is only partially absorbed so for some people it may cause abdominal side effects (bloating, wind, cramps)
Coconut Sugar
Coconut sugar is produced from the sap of cut flower buds of the coconut palm. Coconut sugar has been used as a traditional sweetener for thousands of years in the South and South-East Asian regions where the coconut palm is in abundant supply. Coconut palm trees cannot produce both coconuts and coconut sugar. When the sap used to make coconut sugar is collected from the tree and from the flower bud that would form a coconut, that tree can no longer produce coconuts. The world's largest producers of coconuts are the Philippines and Indonesia.
Coconut sugar comes in crystal or granule form, block or liquid. It is essentially a two-step process. It starts with harvesting or "tapping" the blossoms of a coconut tree. Farmers make a cut on the spadix and the sap starts to flow from the cut. The sap collected and heated to evaporate the moisture content transforming the sap into a thick syrup known as a "toddy". From this it can be further reduced to crystal, block.
Coconut sugar consists primarily of sucrose (70–79%), glucose and fructose (3–9%) each. Minor variations will occur, due to differences in primary processing, raw material source, tree age and variety of coconut.
Coconut sugar contains small amounts of potassium, magnesium, zinc, and iron, as well as Vitamin B – group vitamins.
High-fructose corn syrup
High-fructose corn syrup (HFCS) is a fructose-glucose liquid sweetener alternative to sucrose (table sugar) first introduced to the food and beverage industry in the 1970s. HFCS is produced in a liquid form so it is easy to transport, store, mix into foods and is stable in foods and drinks. The 2 most important HFCS products in commercial use contain 42% fructose (HFCS-42) and 55% fructose (HFCS-55).
HFCS is also frequently confused with pure fructose. The name HFCS was used simply to distinguish it from ordinary, glucose-containing corn syrup. The glucose-to-fructose ratio in HFCS is nearly 1:1 so it is not a ‘high’ form of fructose.
The use of HFCS in the United States is nearly equivalent in volume to sucrose, but in Australia sucrose or table sugar is used to sweeten most commercial foods.
My Recommendation......
So what is my recommendation for sugar? Sugar is not toxic or poison and should not be given labels which are not helpful nor informative. Sugar is not solely to blame for the growth of obesity we see in our community. It is one component of our lifestyle; and it is the total diet we eat which needs to be addressed.
Yes, the average person eats too many sugars from processed foods, sweetened drinks, sweets and treats.
Yes, these foods should be cut done significantly in many people’s diet and kept to small amounts
Yes, eating large quantities of sugar from processed foods on a daily basis will lead to weight gain and other health related risks if not part of a healthy diet and regular activity.
But
No, you do not need to remove every grain of sugar in your diet to be healthy
No, this does not mean you need to cut back or avoid fruits, milks or yoghurt because they naturally contain ‘sugar’ as part of their normal composition
No, just cutting out sugar alone from your diet will not make you healthy. As mentioned earlier, sugar is not the sole ‘demon’ in our lifestyle. Eating large amounts high fat and salty foods are not good either and many of us could afford to get off our butts and move around a bit more.
So when it comes to sugar what do I do and what do I advise my clients? Cut back on all sources of added sugar whether it is in processed foods and drinks, added to foods and in cooking. If eating foods containing sugar keep it to small amounts over the day. It is ok to indulge in sugary foods from time to time for celebrations, parties or special events as long as these are not every day, or happening several times a week.
Stevia is probably the only sugar substitute which really has a lower energy intake than other ‘sugars’ I reviewed in this blog. I do not really like the taste of Stevia so not a fan, but you can make up your own mind. Just be aware that when Stevia is mixed with other ingredients it may not always have the low energy content. As for the rest of the ‘sugars’ they are all very similar in carbohydrate and energy content, which is not a big enough difference to say one is better than another.
Yes some sugars listed do contain small amounts of vitamins and minerals, but seriously you can get these nutrients from fruits and veggies. You do not need to add extra sugar (of any variety) in your diet to get these nutrients and you are only kidding yourself if you think you are doing yourself a favour by adding ‘sugars’ to your diet. Eat some fruit if you are lacking potassium!
Enjoy!
Rachel Jeffery
Dietitian (APD)
Disclaimer:
I do not work for nor have I ever worked for any companies specifically related to sugar or sugar products.
I am not receiving payment for this blog
This information is general. For specific nutrition information and education related to your individual needs, you should seek a one to one consultation with an accredited practising dietitian.
Fibre
Fibre or dietary fibre is the part of plant food that is not digested in the small intestine, where most of the other food digestion takes place. Fibre moves largely unchanged into the large intestine or large bowel where it is fermented by good bacteria. This produces stool bulk (helping to eliminate waste products and some cholesterol) and gases which are very beneficial for health.
It is recommended that adults eat 25-30g fibre each day. Eating more dietary fibre can help to keep the digestive system healthy and reduce the risk of constipation, diverticular disease, haemorrhoids and bowel cancer.
30gm of fibre is equivalent to:
¾ cup Bran flakes or 2 whole wheat breakfast biscuits (5gm), and
4 slices of Wholemeal/wholegrain bread (8gm), and
3 pieces of fruit with skin (apple, pear and orange (10gm), and
2 cups of vegies (10gm)
It is important to eat foods that contain both soluble and insoluble fibre.
Insoluble fibre has a laxative effect as it absorbs water to help soften the contents of the bowel, helping to keep the bowels regular. Insoluble fibre is also very filling. Foods higher in insoluble fibre include:
High fibre breads and cereals, the outer skins of fruit and vegetables, nuts and seeds
Soluble fibre can help blood glucose control in diabetes and may help to lower LDL (bad) cholesterol levels. Soluble fibre also slows stomach emptying, thus keeping us full for longer after eating. Foods higher in soluble fibre include:
Fruits and vegetables, dried beans, lentils and oats
The other type of fibre is resistant starch
Resistant starch: This starch resists digestion in the small intestine. Once in the large intestine, friendly bacteria ferment resistant starch. This process produces substances that help to keep the lining of the bowel healthy. Resistant starch can be found in:
Slightly undercooked pasta ('al-dente'), under ripe bananas, cooked and cooled potato and 'Hi-maize' which is found in commercial food products such as breads and cereals
All three types of fibre are needed for good health. Therefore eating a variety of fibres from many foods has lots of health benefits. Try to eat more high fibre breads and cereals, fruits, vegetables, dried beans and lentils each day.
Sugar is the general name for sweet carbohydrates. In biological or chemical terms they are short-chain, soluble carbohydrates, also known as mono-saccharides and di-saccharides.
Most people know sugar as the name given to the white crystals (sucrose) used in our tea and coffee. But the word sugar actually incorporates several products. They are -
Sucrose: it is made up of glucose and fructose. Small amounts are found in fruits and vegetables. It is the main component of brown sugar, golden syrup, molasses and maple syrup.
Glucose: also known as dextrose. It is found in sweet fruits like grapes and berries. It is about half as sweet as sucrose and is what is measured in the blood stream.
Fructose: is the sugar found in fruits, in small amounts in vegetables and honey. It is slightly sweeter than sugar.
Lactose: or milk sugar is the sweet taste in milk.
Maltose: or malt sugar is the sugar from barley and wheat. It is about half as sweet as sugar.
Carbohydrates and ‘sugars’ are broken down and used by the body for energy. The brain relies on glucose which has been broken down from carbohydrate sources. The supply of glucose needs to be constant and dependable, so the body has developed a number of systems to ensure this supply continues. This includes the pancreas secreting insulin to regulate the amount of glucose (sugar) in the blood.
There is much information in the media currently about sugar. Emotive words such as ‘toxic’ and ‘poison’ are being used liberally in the media and not helpful for people trying to eat a healthy diet.
So here is a breakdown of the common ‘sugars’ being used today and the pro’s and con’s of each.
Cane Sugar (Table sugar)
In Australia sugar (sucrose) is made from the juice of the tropical grass called sugarcane. Once harvested sugarcane is refined to become what we know as table sugar. “Refining ” sugar is a misunderstood term. It has taken on the meaning of being overly processed and manipulated. The refining process simply separates the sucrose from the plant material without bleaching or chemical manipulation. This is done with water and centrifuging (spinning it around fast).
From this refined sugar comes baker’s special sugar, fruit sugar, superfine, ultrafine, bar sugar, confectioners or powdered sugar.
Brown sugar (light and dark)
Brown sugar contains some of the remaining molasses syrup during processing which provides the caramel like flavour. Dark brown sugar has a deeper colour and stronger molasses flavour than light brown sugar.
All sugars from sugar cane or sugar beet is found in many commercial foods including savoury and sweet sauces, canned fruits, desserts, lollies, chocolates, cakes, biscuits, slices, soft drinks, energy drinks and cordial. Sugar is added to foods for flavour, texture, bulk and as a preserving agent.
Sugar as we know it provides a good source of carbohydrate energy, but unfortunately that is about it. It does not contain any protein, vitamins or minerals needed for good health.
Honey
Honey is the sweet substance produced by honey bees from the nectar of plants. The colour and flavour of honey will change depending on the blossom (nectar sources) the bees use. The lighter coloured honeys are generally mild in flavour, while darker honeys usually have a strong flavour.
After the honey is extracted from honey comb, it is strained to remove any remaining pieces of wax or other particles. After straining, it is bottled. Sometimes the honey is heated to thin it making it easier to filter. Raw honey generally means the honey has not been heated or filtered. Honey may contain Clostridium botulinum spores that can cause infant botulism, which means is it not suitable for children under 12 months
There is no real nutritional difference between raw and regular honey and it has a similar energy content to sugar.
Maple syrup
Maple syrup comes from the sap of maple trees normally collected in Spring. After harvesting the sap it is boiled down to become thickened maple syrup. About 40 litres of sap is boiled down to one litre of pure maple syrup.
It is reported maple syrup has over 54 antioxidants and is about 20% less kilojoules than sugar
Agave syrup
Agave has previously been better known for making tequila, its recent popularity has been as a sugar substitute. Agaves are large, spikey plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to Aloe Vera.
Blue Agave's have a high carbohydrate content and is the preferred species for producing nectar. The leaves of the plant are cut off, revealing the core of the plant (called the "pina"). Sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars. Lighter and darker varieties of agave nectar are made from the same plants but a processed differently. Agave nectar is similar to honey.
The sweetness of agave comes from the fructose form called inulin. Agave is 1.4 to 1.6 times sweeter than sugar you do not need to use as much
Stevia
Stevia, is known as a “natural” sugar substitute. The leaves are from the South American shrub have been used as a food sweetener and added to tea. Stevia is about 300 times sweeter than sucrose (table sugar), and has almost no kilojoules.
In Australia, it is steviol glycoside which is extracted from the Stevia rebaudiana plant. It does not taste like white sugar and has a bitter aftertaste. Therefore it cannot supply more than 50% of the sweetness in a manufactured food or drink and still be palatable.
Steviol glycosides are often mixed with other substances to provide bulk, improve taste and texture. The benefits of steviol glycosides can change depending on what it is mixed with including sugar, sugar alcohols, lactose, sorbic acid or cellulose powder. Care must be taken when choosing stevia products as the ‘fillers’ may compromise the quality of the product.
Erythritol is a sugar alcohol (polyol) which steviol glycoside is often mixed with. It comes from sugar though is sweeter and with less kilojoules. Erythritol is only partially absorbed so for some people it may cause abdominal side effects (bloating, wind, cramps)
Coconut Sugar
Coconut sugar is produced from the sap of cut flower buds of the coconut palm. Coconut sugar has been used as a traditional sweetener for thousands of years in the South and South-East Asian regions where the coconut palm is in abundant supply. Coconut palm trees cannot produce both coconuts and coconut sugar. When the sap used to make coconut sugar is collected from the tree and from the flower bud that would form a coconut, that tree can no longer produce coconuts. The world's largest producers of coconuts are the Philippines and Indonesia.
Coconut sugar comes in crystal or granule form, block or liquid. It is essentially a two-step process. It starts with harvesting or "tapping" the blossoms of a coconut tree. Farmers make a cut on the spadix and the sap starts to flow from the cut. The sap collected and heated to evaporate the moisture content transforming the sap into a thick syrup known as a "toddy". From this it can be further reduced to crystal, block.
Coconut sugar consists primarily of sucrose (70–79%), glucose and fructose (3–9%) each. Minor variations will occur, due to differences in primary processing, raw material source, tree age and variety of coconut.
Coconut sugar contains small amounts of potassium, magnesium, zinc, and iron, as well as Vitamin B – group vitamins.
High-fructose corn syrup
High-fructose corn syrup (HFCS) is a fructose-glucose liquid sweetener alternative to sucrose (table sugar) first introduced to the food and beverage industry in the 1970s. HFCS is produced in a liquid form so it is easy to transport, store, mix into foods and is stable in foods and drinks. The 2 most important HFCS products in commercial use contain 42% fructose (HFCS-42) and 55% fructose (HFCS-55).
HFCS is also frequently confused with pure fructose. The name HFCS was used simply to distinguish it from ordinary, glucose-containing corn syrup. The glucose-to-fructose ratio in HFCS is nearly 1:1 so it is not a ‘high’ form of fructose.
The use of HFCS in the United States is nearly equivalent in volume to sucrose, but in Australia sucrose or table sugar is used to sweeten most commercial foods.
My Recommendation......
So what is my recommendation for sugar? Sugar is not toxic or poison and should not be given labels which are not helpful nor informative. Sugar is not solely to blame for the growth of obesity we see in our community. It is one component of our lifestyle; and it is the total diet we eat which needs to be addressed.
Yes, the average person eats too many sugars from processed foods, sweetened drinks, sweets and treats.
Yes, these foods should be cut done significantly in many people’s diet and kept to small amounts
Yes, eating large quantities of sugar from processed foods on a daily basis will lead to weight gain and other health related risks if not part of a healthy diet and regular activity.
But
No, you do not need to remove every grain of sugar in your diet to be healthy
No, this does not mean you need to cut back or avoid fruits, milks or yoghurt because they naturally contain ‘sugar’ as part of their normal composition
No, just cutting out sugar alone from your diet will not make you healthy. As mentioned earlier, sugar is not the sole ‘demon’ in our lifestyle. Eating large amounts high fat and salty foods are not good either and many of us could afford to get off our butts and move around a bit more.
So when it comes to sugar what do I do and what do I advise my clients? Cut back on all sources of added sugar whether it is in processed foods and drinks, added to foods and in cooking. If eating foods containing sugar keep it to small amounts over the day. It is ok to indulge in sugary foods from time to time for celebrations, parties or special events as long as these are not every day, or happening several times a week.
Stevia is probably the only sugar substitute which really has a lower energy intake than other ‘sugars’ I reviewed in this blog. I do not really like the taste of Stevia so not a fan, but you can make up your own mind. Just be aware that when Stevia is mixed with other ingredients it may not always have the low energy content. As for the rest of the ‘sugars’ they are all very similar in carbohydrate and energy content, which is not a big enough difference to say one is better than another.
Yes some sugars listed do contain small amounts of vitamins and minerals, but seriously you can get these nutrients from fruits and veggies. You do not need to add extra sugar (of any variety) in your diet to get these nutrients and you are only kidding yourself if you think you are doing yourself a favour by adding ‘sugars’ to your diet. Eat some fruit if you are lacking potassium!
Enjoy!
Rachel Jeffery
Dietitian (APD)
Disclaimer:
I do not work for nor have I ever worked for any companies specifically related to sugar or sugar products.
I am not receiving payment for this blog
This information is general. For specific nutrition information and education related to your individual needs, you should seek a one to one consultation with an accredited practising dietitian.
Fibre
Fibre or dietary fibre is the part of plant food that is not digested in the small intestine, where most of the other food digestion takes place. Fibre moves largely unchanged into the large intestine or large bowel where it is fermented by good bacteria. This produces stool bulk (helping to eliminate waste products and some cholesterol) and gases which are very beneficial for health.
It is recommended that adults eat 25-30g fibre each day. Eating more dietary fibre can help to keep the digestive system healthy and reduce the risk of constipation, diverticular disease, haemorrhoids and bowel cancer.
30gm of fibre is equivalent to:
¾ cup Bran flakes or 2 whole wheat breakfast biscuits (5gm), and
4 slices of Wholemeal/wholegrain bread (8gm), and
3 pieces of fruit with skin (apple, pear and orange (10gm), and
2 cups of vegies (10gm)
It is important to eat foods that contain both soluble and insoluble fibre.
Insoluble fibre has a laxative effect as it absorbs water to help soften the contents of the bowel, helping to keep the bowels regular. Insoluble fibre is also very filling. Foods higher in insoluble fibre include:
High fibre breads and cereals, the outer skins of fruit and vegetables, nuts and seeds
Soluble fibre can help blood glucose control in diabetes and may help to lower LDL (bad) cholesterol levels. Soluble fibre also slows stomach emptying, thus keeping us full for longer after eating. Foods higher in soluble fibre include:
Fruits and vegetables, dried beans, lentils and oats
The other type of fibre is resistant starch
Resistant starch: This starch resists digestion in the small intestine. Once in the large intestine, friendly bacteria ferment resistant starch. This process produces substances that help to keep the lining of the bowel healthy. Resistant starch can be found in:
Slightly undercooked pasta ('al-dente'), under ripe bananas, cooked and cooled potato and 'Hi-maize' which is found in commercial food products such as breads and cereals
All three types of fibre are needed for good health. Therefore eating a variety of fibres from many foods has lots of health benefits. Try to eat more high fibre breads and cereals, fruits, vegetables, dried beans and lentils each day.
