Sugar molecules tend to bind to various other nutrients and leach them from our bodies. Consuming too much sugar can cause the body to deplete it's calcium, thiamin and chromium supplies. Sugars, even those found naturally in foods such as fructose and lactose have been shown to compete with vitamin C for transportation into white blood cells. If Vitamin C levels drop significantly, our immune systems become compromised.
Excess sugar eventually affects every organ in the body. Initially, it is stored in the liver in the form of glucose (glycogen). Since the liver’s capacity is limited, a daily intake of refined sugar above the required amount of natural sugar soon makes the liver expand. When the liver is filled to maximum capacity, the excess glycogen returns to the blood in the form of fatty acids. These are taken to every part of the body and stored in the most inactive areas: the belly, the buttocks, the breasts and the thighs.
Glucose, fructose, sucrose, galactose, maltose and lactose are digested and absorbed very quickly by the digestive system which the body converts into saturated fats. Saturated fatty acids when introduced into the vascular system, clog arteries, increase the chance of stroke, diabetes and decrease athletic performance.
Sugars are often referred to as empty calories. They are not nutrient dense and as mentioned before actually rob the body of vitamins and minerals.
I don't mean to scare anyone or make them throw out all their foods which contain any of the sugars listed below. In fact, some sugars are needed in the body. However, Americans consume way to many sugars in our diets which has not only help lead to an obesity epidemic but also to a host of medical issues such as diabetes and organ issues.
Sugars come in many various varieties such as sucrose which most recognize as table sugar. There are also sugars found in fruits and vegetables, diary products and other forms. Sugars such as fructose found in fruit and lactose found in milk products all are considered simple carbohydrates. They have a common reaction in the body... they cause an insulin spike, give a quick burst of energy then quickly drop off. It's best to get your simple carbohydrates from natural sources such as fruits and vegetables rather than concentrated man made varieties.
Below are some names sugar is also identified by. Check out the labels on your favourite products and see if you can identify any of the following;
1. Agave nectar
2. Barley malt syrup
3. Beet sugar
4. Brown rice syrup
5. Brown sugar
6. Cane crystals
7. Cane juice crystals
8. Cane sugar
9. Corn sweetener
10. Corn syrup
11. Corn syrup solids
12. Crystalline fructose
13. Date Sugar
14. Dehydrated cane juice
15. Dextrin
16. Dextrose
17. Evaporated cane juice
18. Fructose
19. Fruit juice
20. Fruit juice concentrate
21. Glucose
22. Glucose solids
23. Glycerol
24. Golden brown sugar
25. Golden syrup
26. Grape sugar
27. High fructose corn syrup
28. Honey
29. Invert sugar
30. Lactose
31. Malitol Syrup
32. Malt syrup
33. Maltose
34. Maple syrup
35. Molasses
36. Raw sugar
37. Rice syrup
38. Saccharose
39. Sorghum
40. Sorghum Syrup
41. Sucrose
42. Syrup
43. Treacle
44. Turbinado sugar
*Malitol Syrup is a sugar alcohol that provides approximately 3 calories per gram with a glycemic index (52), close to that of sugar (60).
** Sugar names compiled from sparkpeople.com
***Always consult with your physician and a REGISTERED DIETICIAN before making any dramatic changes to your nutrient intake.