The Definitive Guide to Sugar
You’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.
Why Avoid Sugar?
How could I possibly talk sugar without the warning? If you’ve spent any time around MDA, you likely know the drill. Despite its beloved place (not to mention omnipresence) in our culinary culture, sugar offers the following gifts that keep on giving:
- Sugar stimulates a physiological stressor-reaction cascade that provokes adrenaline and cortisol release and thickens the blood.
- Sugar effectively disables your immune system by impairing white blood cells’ functioning.
- Sugar decreases your body’s production of leptin, a hormone critical for appetite regulation.
- Sugar induces significant oxidative stress in the body.
- Sugar appears to fuel cancer cells. (Check out Free the Animal for much more on the cancer connection.)
- Sugar promotes fat storage and weight gain.
- Sugar disrupts the effective transfer of amino acids to muscle tissue.
- Sugar intake over time spurs insulin resistance, subsequent Type II diabetes and the entire host of related health issues like nerve damage and cardiovascular disease.
Yes, sugar is one insanely powerful drug. Addictive, to boot.
Different Types of Sugar
Public service message aside, let’s get into the nitty-gritty now. Chemically speaking, there are different kinds of sugar. The natural sweeteners and sugary foods we eat contain varying proportions of these. Let’s look at a few of the most common forms.
Glucose
Glucose is the cornerstone of most carbohydrates. It’s a monosaccharide that often combines with and creates other forms of sugar (e.g. sucrose, lactose). In plants, glucose is formed through photosynthesis and stored as starch. In our own bodies, glucose is a precursor for (and product of) glycogen. It’s the common currency of carb-based fuels. In fact, our bodies manufacture glucose (through gluconeogenesis) when our blood levels get too low. Dextrose, a common isomer (same formula, different structure) of glucose, is also referred to as dextroglucose or glucose. Insulin directs glucose processing in the body when blood glucose is already sufficient or high. Glucose supply can be routed to cells throughout the body (e.g. brain cells, red blood cells, etc.) and used right away for energy, or it can be condensed and stored in both the liver and muscle as glycogen for later use. Maltose is a disaccharide joining two glucose molecules. Although it is significantly less sweet (about half of glucose’s sweetness), it is metabolized in the same way glucose is.
Fructose
Then there’s fructose, which is an isomer of glucose. It’s also called crystalline fructose, laevulose/levulose, or fruit sugar. (Crystalline fructose isn’t the same as the manufactured concoction called high fructose corn syrup. We’ll get to that one shortly.)
Some people have a harder time digesting fructose than others. Fructose (in the form of certain fruits, corn syrup, etc.) can cause everything from bloating to diarrhea in these folks. Some experts argue that fructose is a better choice for those with diabetes/insulin resistance because it’s more densely sweet, which encourages people to use less. It also has a lower glycemic value than glucose or sucrose. Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels (PDF) in the body. Finally, fructose is processed almost solely by the liver. There is some evidence that this concentrated burden on the liver over time can contribute to non-alcoholic fatty liver disease. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease. Fructose appears to be some pretty nasty stuff. For more information on fructose see Dr. Lustig’s video presentation, Sugar: The Bitter Truth, and then follow it up with a counter-perspective from Don Matesz: Paleo Basics: Fact vs. Fiction.
Sucrose
Sucrose is a disaccharide sugar comprised of fructose and glucose in a 1:1 ratio. It’s perhaps the most familiar of the sugars, since sucrose is also known as table sugar. Although it’s found in fruit and other plants (often with varying amounts of free fructose), sugar cane and sugar beets are the most popular sources for commercial production. Given that sucrose contains a large amount of fructose, it shows similar metabolic patterns to the monosaccharide fructose and particularly to high fructose corn syrup, which is commonly blended to an approximate 55% fructose: 45% glucose mixture.
Common Sugar Sweeteners
Now that we’ve covered the basics on the most common sugars, there’s the question of how all this plays out in our everyday choices. Clearly, we want to avoid sugar as a whole, but few of us achieve full sugar abstinence 100% of the time. Consider this run-through a quick and dirty snapshot of common sweeteners that can inform your decision-making.
Glucose Syrup/Corn Syrup
Glucose syrup in this country is usually made from corn, but it can be produced from other starches like potatoes and rice. Chemically speaking, true glucose syrup/corn syrup consists mainly of glucose sugar; however, some companies like Karo add fructose to their products. It’s commonly used as a sweetener plus emulsifier for food items that require a smooth texture like hard candy. Although glucose itself rates a 100 on the glycemic scale, corn syrup generally falls around 75.
HFCS
Like corn syrup, high fructose corn syrup (HFCS) is produced from corn starch; however, the manufacturing process deliberately converts a certain percentage of initial glucose into fructose. The two most common HFCS mixtures are HFCS-55 (containing 55% fructose) and HFCS-42, the former typically added to sodas and the latter added to other processed foods. The presence of fructose in HFCS appears to be key behind its myriad of negative health effects. Fructose content not only contributes to liver disease but lowers HDL levels while increasing small, dense (and more dangerous) LDL particles. As mentioned earlier, fructose also doesn’t flip the hormonal satiation switch as glucose does. Finally, the HFCS industry has been haunted by evidence of mercury contamination related to its production techniques.
Table Sugar/Sucrose
As mentioned, table sugar is actually a 1:1 combination of glucose and fructose and is metabolized in much the same way as HFCS. It’s GI measures around 64. One potential advantage of table sugar over HFCS is the absence of risk for mercury contamination.
Fruit Sugar
Even if you’ve sworn off adding sweetener of any kind to any food ever, there’s the question of fruit. Although the PB advises moderation and selectivity for most nutritional bang for the sugar buck, the best Primal fruits offer some of the highest ORAC values you can get from anything. Is it really necessary to swear off even nutritional powerhouses like berries and cherries to avoid their natural sugar content? The picture gets further complicated by the fact that “fruit sugar” doesn’t exist as a consistent chemical formula. Different fruits contain varying ratios of fructose, glucose and sucrose. Higher fructose-containing fruits include apples and pears, mangos and papaya, while relatively lower fructose fruits include cherries, figs, plums, kiwi, fresh and dried apricots, dried prunes and bananas. Keep in mind, however, that lower fructose ratio fruits can be higher in total sugar.
Raw Honey
Honey consists of dextrose and fructose (broken down from sucrose through honey bee’s digestion) in a nearly 1:1 ratio (with other components such as water, wax, nutrients, etc.). Raw honey has a glycemic index of about 30, but processed honey clocks in around 75. Those who have a harder time digesting fructose can often tolerate honey. Although conventional processing destroys much of honey’s natural benefits, raw honey serves up a (many claim therapeutic) dose of antioxidants, minerals, vitamins, amino acids, and enzymes.
Maple Syrup
Maple syrup is boiled and refined sap from maple trees. It has a GI of 54 and is low in free fructose but high in the fructose-glucose disaccharide sucrose. Nutritionally speaking, it contains manganese, iron and calcium.
Molasses
Although molasses has a fairly equal fructose-glucose ratio (half in free fructose/free glucose and half in disaccharide sucrose), it offers the nutrients extracted in table sugar production: iron, calcium, magnesium, potassium, phosphorus, copper and zinc.
Agave Nectar
The last few year have marked agave nectar’s time in the sun, so to speak. The sweetener has enjoyed growing popularity for some time, but experts are beginning to question whether agave nectar lives up to its reputation. Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit.
Palm Sugar/Coconut Sugar
An up and coming (in this country) sweetener is coconut sugar. The sugar is actually made from a variety of palm sources, but the palm and coconut labels are used (albeit mistakenly) interchangeably. It’s largely sucrose-based and registers in the 30s/40s on the GI. The taste is relatively light from what I understand, and the nutritional profile is worth noting.
There you go, folks. Information is power when it comes to your health, and I hope this list offered good food for thought. Here’s my analysis. When you are choosing whether/how to include sugars in your Primal diet, I’d suggest paying closest attention to the total sugar content first, then to any nutritional benefits, and finally to the fructose content. Blueberries might have a relatively equal fructose/glucose ratio, but they offer huge antioxidant benefit. On the other hand, dried apricots have a lower fructose ratio, but their overall sugar content dwarfs many fruits ounce for ounce. Raw honey and coconut sugar likewise offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally equal.
Now it’s your turn, my friends. I’ll look forward to reading your thoughts! Thanks for joining me today.
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Posted By: Mark Sisson
I would love to get a solid breakdown and it effect on health regarding Truvia. All I read about it is still vague. Mark would you please clafify Truvia and Stevia in conjuntion with all the questions and comments made above. I still am not clear on this. Thanks a million.
Mark,
I received your cookbook today and had fun looking at all the delicious recipes. I was especially disappointed that the nutrition information was not included (mainly the carbs and sugar).
Otherwise, I look forward to making some of your yummy recipes!
Love the cookbook Mark! Incredible, primal recipes! Thanks for making this available to all of us Grokers.
I have been Primal for a while now for a while things were going just fine.
These days if I try and eat a banana, cherries, even blue berries, I feel very tired, foggy even borderline depressed.
The other day I had cherries and blueberries for breakfast and found myself so foggy, I actually had to fight to stay awake in the car.
I can’t even afford to cheat with any form of grain but these day’s it seems that fruit makes me feel really bad.
Could it really be that my body has become this sensitive?
I have always enjoyed fruits, heck I used to eat 6 bananas a day back in the day (not too healthy I realise now) but these days, it seems like any type of sugars just brings me down.
Anywone else experiencing this?
Should I just give up fruit all together?
Thanks
About Xylitol,
It’s not necessarily antibacterial, it should not harm stomach bacteria. Like grass was not made for human consumption, so is that sugar to bacteria. But bacteria doesn’t eat it. In a clean mouth with nothing else to eat, combined with saliva, they can’t survive in that environment. In the body though, there is usually always food bacteria can feed on. Plus, you are talking about grams of sugar compared to the mixture in your stomach.
I think the benefits outweigh any issues. I use it mainly as a mouthwash (that I swallow) before bed to prevent bacteria from feasting on teeth at night. It also is diabetes friendly iirc. Unlike many other sweeteners. It also works for ear and throat infections as well.
As commonly said, it’s my informed decision to take it.
“Then there’s fructose, which is an isomer of glucose.” (Under the heading “Fructose”.)
Fructose is NOT an isomer of glucose. This is high school chemistry.
How does someone so uneducated, or lazy, get such an audience?
@Jay Bob
All references I’ve found say that fructose is an isomer of glucose, because their formula is C6 H12 O6. Could you please let us know where you have learned otherwise? Thanks.
My apologies to Mark and readers of this blog.
They are indeed isomers.
Jay Bob
Mark, I just posted this on my facebook. Brilliant stuff. And I’m going to continue quoting you to keep the “natural sugar” addicts off my back.
I think it should be noted that while eliminating harmful foods is useful, it can also be detrimental.
I mean, if you want some fruit or there’s sugar in that bacon go ahead and eat it. Don’t deny your body useful nutrients because of a little bit of sugar. What would Grok do if he had to scavenge our grocery stores? (He’d eat what he recognized as something edible and not give it a second thought)
Mark writes great, informative posts, but don’t skew the info and turn the art of eating into a mathematical dilemma.
Hi Mark! Can you point me to a link from the MDA site about how to quit sugar? I’ve successfully quit grains no problem but I still have a sweet tooth and I’m the kind of person who needs to ease into things for it to last as a lifestyle change. I need to QUIT!!! Sugar is still hard for me. Thanks!
And I just read the link above about sugar cravings. It’s not so much that I crave sugar all the time, it’s that when it’s in front of me or I know it’s there, it’s hard for me to resist. As a side note, I am a student and only get about 6 hours of sleep a night. That being said, it’s still not cravings that I battle with, it’s the fact that those milk chocolate covered almonds are there and I love them!! Thank you!
What about Mesquite Flour? I recently discovered it in the raw section at Whole Foods, along side the raw cacao and unprocessed coconut oil (which is really more meat and less refined oil, so you can’t cook much with it).
This powder is light brown, sweet and has a complex flavor profile. A 15 gram serving has 2g of fat, 6g of carbs, 3g of dietary fiber, 1g of sucrose and 2g of protein. I only use a teaspoon at at time or so if I’m making dessert and it goes well with raw cacao powder.
I’m still figuring out what all these measurements really mean, but up until a few weeks ago, I’d never heard of this stuff. Thoughts?
When I use sweeteners, I stick to raw honey, coconut sugar, and yacon syrup when I can get my hands on it. A good chunk of its sugars are not metabolized and don’t fuel candida yeast.
I limit my fruit to strawberries, blueberries, raspberries, watermelon, cantelope, grapes, apples and peaches (not all in one day though!). I stopped eating bananas and lost weight immediately! They are high in sugar and carbs!
I have a silly question. Can I get away with eating some sugar if I still keep my carb count below 80? I’m having so much trouble giving up sugar. So much. SO much trouble.
Personally, I don’t see why not. Mark himself has some chocolate once in awhile, and while he eats the really dark stuff, it still contains a little sugar in it.
I think this is one case where the saying “everything in moderation” does actually apply. Normally that saying drives me nuts, as people use it as a defense mechanism to avoid really reconsidering their “beliefs” about food. But in this case, a small amount of sugar surely isn’t going to kill you.
I’m no doctor or expert, but that’s my 2 cents.
Beyonce, who headlined Glastonbury on Sunday evening, was chatted about on social networking websites even more when compared with any other singer at the festival this particular year, according to Brandwatch
hi
What is your opinion on Sucanat?
I’m shocked that there’s a potential link between sugar and cancer. Many of the reasons for avoiding sugar listed here are well known, but linking sugar to cancer is just a little bit of “icing on the cake.”
Definitely some stuff to consider here.
This is often difficult during this period of year because of the tasty pies and snacks available where you live or at your workplace. Even “organic” options for example fruit drinks and honey can damage immune system capabilities. We’re not ready to stay away from all sugars, but make an effort to restrict the quantity you consume in this busy and sometimes hard time.
Mark, what are your thoughts on the health benefits of raw honey? I’m Russian and have grown up with a mother, who gave us a teastpoon of honey every night. Her reasoning was that it helped us stay healthy and beat colds faster. We are eating primally as a family and my husband (who is American) has a problem with me continuing to give our kids a teaspoon of raw, locally harvested honey.
Mark – i can’t seem to delete my post, can you please delete it? thanks.
What a great and helpful article! I just began trying out coconut sugar (in moderation) and I was looking for information on it and stumbled upon your post. Thank you so much for providing all this information on it and other sugars!
I am a powerlifter.
Quite lean, 84kg.
Every morning I eat
2 squares dark chocolate
1 soop whey
1 Scoop skimmed milk powder
1 scoop glucose
1 banana.
Post training same without chocolate.
I read these times are when blood sugar is low and the sugar (glucose quickly gets to muscles) restores vigour.
Is this bad practice?
Mark – I noticed that you include maltodextrin and sucrose in your Primal Fuel mix, but I dont see maltodextrin discussed on this post. Can you help me understand the role of these carbs/sugars with respect to your protein mix. I have heard many nutritionists recommend mixing carbs with protein (in a 2:1 ratio) to aid in post-workout absorbtion. Any insight on this is appreciated. Thanks!