Sugar: Friend or Foe?

Recently it's become more apparent that sugar is the diet devil: it's calorific and contains no nutrients. Doctors and scientists are telling us to stay away from the white stuff because more and more research is showing that it leads to disease and ill health. However it does provide basic, fast-release energy. Mind you, that's not to say that when you're feeling lethargic and your blood sugar's low you should reach for the chocolate or a sugary tea. Instead, to not only meet your energy needs but contribute to your five-a-day, fibre, vitamin and mineral needs, opt for fruit.


Are fruit sugars as bad as other sugars?

In short, yes, sugar is sugar no matter what form it comes in. However it's all about balance: fruit sugars aren't "better" for you, but fruit itself provide an array of nutrients and health benefits. It's packed with fibre which helps to fill you up, slow the release of energy into your bloodstream and supports your digestive system. One or two pieces of fruit every day is OK providing you keep the skin on, as this adds to your fibre intake (e.g. on apples and pears), and choose a fruit with a lower sugar content (see the end of this post for fruits' sugar contents). Fruit, as opposed to other high-sugar foods such as chocolate, ready meals, white
bread and fizzy drinks, provides essential vitamins and minerals, particularly vitamin C which, as we all know is great for building the immune system as well as improving skin. Apricots, prunes and dark berries are rich in B vitamins which are essential for energy production; bananas, kiwis and mangoes contain potassium which helps to regulate your heartbeat, body fluids and nerve function while cranberries, pomegranates and cherries contain magnesium which helps your muscles to relax, supports your nervous system and strengthens teeth and bones. Each variety provides a hit of antioxidants which work to rid your body of toxins, keeping your body functioning efficiently, able to fight off infections and helping to prevent disease.


How much sugar should I eat?

The recommended daily amount of sugar for an adult is 90g. One teaspoon of sugar is equal to 4.2g of sugar, making you RDA around 21tsp. But before you start imagining adding 21tsp to your tea and coffee fixes throughout the day, it's important to remember that sugar is added to many - if not most - processed and pre-packaged foods including table and pasta sauces, breakfast cereals, baked beans, fruit yoghurts, even bread and milk! Try to prioritise your sugar intake - if you can't live without sugar in your coffee, try reducing it until your taste buds adapt and you can cut it out altogether. Replace your afternoon biscuits or cereal bar
with a piece of fruit and some raw nuts. Use naturally fat-free Greek style yoghurt instead of mayonnaise or ketchup (really, it works!). With a few crafty swaps you can dramatically reduce the amount of sugar you consume each day and you'll start to feel the benefits.



Why is sugar so bad anyway?

Sugar is addictive; when you eat it, beta-endorphins and dopamine (the feel-good happy hormones) are released, giving you a buzz which, when the sugar has entered your bloodstream and your body's converting it into energy or preparing it for fat storage, soon dissipates and your body physically craves another hit of beta-endorphins and dopamine. It is the same chemical, hormonal reaction that a drug users gets when they use their drug of choice, or an alcoholic gets when they have their first drink of the day, and it's why your first bite of chocolate tastes so good. Not only is sugar addictive - that's just the start - but it contributes to a variety of diseases. Insulin resistance, seen in Type 2 diabetes, is caused by your body's cells not reacting to insulin (which delivers sugar - glucose - and fat to your cells for energy). This causes the pancreas to produce even more insulin which is also 'ignored' by the body's cells, and the cycle continues. Over-consumption of sugar also contributes to obesity; when the body's cells have all the energy they need to function, any excess sugar is stored in fat cells (also known as adipose tissue). The more sugar you eat, the more likely you are to be overweight or obese. Sugar also wreaks havoc with skin; it causes breakouts, oily skin, dry skin, you name it. When your body starts to break down sugar into glucose, insulin levels spike which causes a sudden burst of inflammation, to which your body reacts by producing collagen-killing enzymes, leaving you with wrinkles and lifeless-looking skin as well as breakouts. Sugar also contributes to acne and rosacea in the same way.


What to eat if you're craving sugar

If you're hitting the afternoon slump and craving something sweet to pick you up, pause and consider your options. A slice of sponge cake, a Starbucks blueberry muffin and a bar of milk chocolate all contain 7tsp of sugar whereas a large chunk of fresh pineapple, a peach or nectarine and two handfuls of blueberries all contain under 2tsp while strawberries, raspberries and blackberries each contain less than 1tsp sugar in a two-handful serving. If you fancy fruit juice, make sure it's fresh (not from concentrate) and that it doesn't have added sugars (these are usually labelled as "fruit drinks") and make sure you stick to a 150ml serving - any more than this and the sugar content completely outweighs the health benefits due to juice's lack of fibre and often reduced vitamin content. If you
have a juicer at home, try juicing two or three vegetables (washed, with skins on) plus one small piece of fruit (again washed and with the skin on). Although you're cutting out the fibre content, you'll be giving your body a superb hit of vitamins and minerals and you'll find your energy levels soar. Alternatively, for something a little more indulgent, make a smoothie by blitzing either a small banana or a couple of handfuls of berries such as strawberries or blueberries with oats and 1tsp seeds and top up with almond/soy/cow's milk or natural yoghurt. The oats and seeds will provide fibre, iron and B vitamins (essential for energy and keeping you full) while the protein in the milk/yoghurt and fat in the seeds work to slow down the release of sugars into your bloodstream, keeping your energy levels balanced and preventing the dip in blood sugar later on. Make sure that whichever way you choose to eat sugar, even if it's the healthiest fruit option, add a source of protein and a little fat to steady the release of sugar into your bloodstream. Natural yoghurt, raw nuts and seeds, 1-2tsp peanut butter, cottage cheese or a small piece of hard cheese are great options.

Add protein and fat to your fruity snack to reduce the sugar rush.
Photo: meatfreeeveryday.blogspot.com

Which fruits are highest and lowest in sugar?

Below are the sugar contents of a range of fruits. Remember, 4.2g = 1tsp.

• Banana: 21g
• Pear: 17g
• 30g/1tbsp raisins or sultanas: 17g
• Orange: 14g
• Half a mango: 14g
• Apple: 12g
• Large handful grapes: 12g
• 4 dried apricots: 12g
• 2 plums: 10g
• Large chunk of fresh pineapple: 8g
• 1 peach or nectarine: 8g
• 2 handfuls of blueberries: 8g
• 100g Honeydew or Galia melon: 6.5g
• 2 handfuls of strawberries (10 small): 5g
• 2 handfuls of blackberries or raspberries: 4g
• 100g Cantaloupe melon: 4g
• 2 kiwi fruit: 4g