Supplements 101
Michael Dworkin, P.D., M.S. Erika Dworkin, Dip. C.N. (Pend.)
Sugar: A Primary Threat To Wellness How To Combat The Damage It Causes
After years of chronic exposure to sucrose, physiological processes not unlike addiction take hold. Rapid absorption of sugars from a high-sucrose meal triggers a dangerous se- quence of unfavorable hormonal and meta- bolic alterations that promote still greater consumption . . . The result is the dangerously high incidence of metabolic dis- ease we see today – obesity, type 2 diabetes, and metabolic syndrome.
”Block Absorption of Killer Carbohydrates” Julius Goepp, MD, Life Extension Magazine
pasta, potatoes, rice? Before you plunge into holiday self-indulgence, you may want to consider whether you are willing to pay the price. Do you really want to expose your body to the onset or increased risk of depres- sion, concentration and coping difficulties, fatigue, pre-diabetes/diabetes, metabolic syndrome, obesity, and various immunity challenges (including exacerbated candidi- asis, which can cause sweets cravings)?
D
All Sugars Are Not Equal Though all sugars are made from car-
bon, hydrogen, and oxygen, they are not all equal. It is first important to note that glu-
o you love sweets . . . chocolate, ice cream, cake, candy? How about other carbohydrates . . . bread,
cose, a sugar derived from the digestion of carbohydrates (such as rice, pasta, potatoes, grains, fruits, some vegetables, and pro- cessed sweets), is our body’s primary source of energy. When the small intestine absorbs glucose into the bloodstream, the pancreas produces the hormone insulin, which com- bines with the glucose to enter the muscles and brain to enable them to function. Since glucose is such a vital form of
energy, it is critical to maintain it within a normal range. The human body adapts to high levels of glucose in the blood either by storing it in the muscles or liver as glycogen (for later reabsorption when levels drop), or by speeding the release of insulin. (Glucose in the liver is also metabolized into triglyc- erides, fatty acids, and energy.) As the body produces more insulin to deal with the ex- cess blood sugar, it becomes overwhelmed by the volume of insulin and eventually feelings of physical and mental sluggishness develop. If not addressed, insulin resistance can develop into Type 2 diabetes. Generally, the lower the glycemic index (GI) of a food containing sugar, the slower its impact on blood sugar, and thus the less damaging to the body. A carbohydrate is considered to be high glycemic if its GI is 70 or higher (baked goods, candy bars, soda/ energy drinks), while low glycemic foods that contain more fiber, water, protein, or fat (beans, nuts, fresh vegetables) have GIs below 55.
At any step in the process, the abusive intake of sugar can cause problems in main- taining the right levels of blood glucose, which can lead to numerous health prob- lems. While you cannot achieve your highest level of health if you consume a significant amount of any form of sugar, there are some that are arguably less damaging than oth- ers. Monosaccharides [glucose, dextrose, fructose (in fruits, honey, and agave); found in most refined/processed carbohydrate-rich foods] are the simplest and most damag- ing sugars, which are absorbed into the blood stream almost instantly. Disaccharides [sucrose (table sugar), maltose, lactose; includes genetically-modified high fruc- tose corn syrup] are formed from different combinations of monosaccharides and are readily absorbed. Complex Sugars (oligo- or polysaccharides; in beans, whole grains, sweet potatoes, and other fiber-rich foods) are absorbed more slowly and are therefore less damaging. Sugar Alcohols [xylitol (anti- bacterial), sorbitol, maltitol, erythritol] are sugar-free, alcohol-free, relatively low-calo- rie and low-GI, and natural. Depending on individual digestive capacity, and type and quantity ingested, however, sugar alcohols are potential causes of gas, bloating, and diarrhea.
The best, lowest GI sweetener is stevia (GI 0, Calories 0), a South Ameri- can leaf-based herb that is 200-300 times sweeter than sucrose. Although they contain fructose, some experts also recommend organic agave syrup (GI 30-40), and, in moderation, local, organic, raw honey (GI 55, full of antioxidants, and allergy-fighting and immune-boosting enzymes). Avoid artificial sweeteners, including sucralose, aspartame, and saccharin, all created from toxic chemicals.
Potential Health Problems from Excess Sugar Consumption
While a thorough discussion of the numerous potential problems stemming from sugar abuse is well beyond the scope of this article, below is a primer of some key concerns to keep in mind and some natural means of curbing sugar’s negative impact.
24 Natural Nutmeg January 2012
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