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What's the BIG DEAL with SUGAR TYPES?

Most people by now have heard something about too much sugar being bad for health, with links to obesity, dental cavities, diabetes, and now maybe heart disease. ref ref ** To overcome the negative effects of consuming too much sugar, Scientists developed sugar substitutes, some natural source and some chemical.

**copied from reference above: "Moreover, evidence suggests that sugars in general, and fructose in particular, may contribute to overall cardiovascular risk through a variety of mechanisms."

The Vitamin Industry long ago used the discovery than the form of sugar called fructose was metabolized slower and just in the Liver which suggested (incorrectly) it was favored over table sugar which is half fructose and half glucose. Glucose is metabolized all over the body. The baking industry discovered than a liquid form of sugar called high fructose corn syrup was favored in baked goods since it was easier to work with for favorable consistency and product taste. ref

High fructose corn syrup (HFCS) is only slightly higher at 55% fructose 45% glucose than table sugar at 50% each, but the molecular structure of HFCS was changed to make favorable baking characteristics. The sugar molecules in table sugar are combined into pairs while in HFCS they are all single, not combined molecules. This structural change, while seemingly an insignifcant factor, is really the biggest difference between the two sugar types since the glucose fructose ratio percentages are very close. ref

Nutritionists have been attacking HFCS as more active in causing diseases while the HFCS companies have research that shows it is not the real culprit. Overall calories are the real cause. The truth is both forms are not beneficial in abundance. Added sugars are a problem. Sugars naturally found in food are released into the body in a slow controlled matter due to the buffering effects of the food fiber content and other macro-nutrients. With table sugar and HFCS, the immediate release overwhelms body mechanisms. Plus the metabolic pathway of fructose presents problems in such high amounts. Fat deposits in Livers, called fatty livers, are increasingly becoming an unwelcome condition.

FYI: Sugars become more of a problem as insulin resistence builds. The body needs insulin to take glucose sugar into cells for energy production. Insulin resistence means that glucose sugar does not clear out of the blood and that build up generates adverse conditions leading to diabetes. Many hormones also play roles here including the bone protein osteocalcin. Osteocalcin is involved in blood sugar regulation. ref

Yes, excess calories in the long term may be the guilty party, especially in diabetes. But Free Sugars, and especially fructose or HFCS, in any form need to be limited because of the added impact in the way the body deals with them. Plus, "empty calorie" foods should not be a significant calorie supplier. The need here is to increase beneficial nutrients and fibers that allow a normal sugar release without large sugar spikes in insulin and excess calories adding to weight gain. ref

ARTIFICIAL SUGAR FAILURES

Sugar substitutes are indeed another can of worms. They are proving to not be very welcome substitutes, still contributing to obesity. ref While the chemicals are often toxic in the body as they start to break apart and form new elements, the desire for sweet foods is very often increased and the overall effect is negative. The FDA is under strong pressure to approve sugar substitutes even with some negative aspects since they help control diabetes. A better approach is to limit the amount of sweet tasting foods and increase activity to burn calories. You have to earn calories you consume by body movement so they do not form excess fat or lead to insulin resistance.

What happens to sugar calories

Calories consumed from any source have to go into one of three possible forms and places. First, they can be immediately burned up as glucose for energy if blood levels are low. Second, they can go into muscles and other organs to be stored as glycogen for use a day or two later. Third, if the first two are already full, calories are turned into fat and stored in the usual fat storage places. It is more difficult to burn or get fat out of the body after it takes this form.

Thus, the secret is to only eat the number of calories to fulfill the first two areas without overspill into fat. This is where the saying comes from that you have to earn your food calories before you eat them so there is space in muscles for more glycogen storage. It is really that simple, with one twist, the Brain. ref

As the reference above reports, overeating for a few weeks leads to more fat storage, the same result as when you diet or eat less calories. The body goes into a survival mode and stores more calories as fat as a protective mechanism even though glycogen storage may be available.

Added Sugars simply contain too many quick calories with a low level of nutrients to satisfy body needs which keeps the appetite turned on. The body wants to balance energy as calories coming in versus calories burned. But it also needs nutrients to function. Usually with the natural level of sugars found in food, this energy balance is maintained. But look what happens when simple sugars are consistently added as in a soda consumed with meals.

ANOTHER SUGAR TARGET, NERVES

Here is a reference that talks about Osteoarthritis and the glucose induced nerve damage by MMP-13 enzymatic actions. ref To be expanded soon.

Update on Wednesday, September 22, 2021 at 4:54PM by

Team RightWay

This Sugar Fix article presents an excellent opportunity to add information about chromium. Chromium Picolinate made a big splash some time ago with evidence of blood sugar control mechanisms as well as fat loss. And low doses probably are beneficial. But, like so many nutrients, people uptick the "if some is good, more would be better" mantra. Not the case!

Chromium Picolinate soon came under fire. In the higher dosages available, increased oxidative stress with ROS production was found with potential DNA breaks in animal and test tube studies. While animal reactions are not always similar to humans, it at least conjures up the precautionary principle as a wise choice. This research article mentions a number of conditions and studies. ref

This may be why chromium yeast or polynicotinate, slightly safer forms are recommended. But, smaller dosages have to be respected. 100 mcg. or less, not 200 mcg. or more. Here is what the new criteria recommends: "Chromium (from Yeast, Saccharomyces cerevisiae) or (as chromium polynicotinate, Chromemate®) or (Arginate) 50-100 mcg."

Thus, research looked into this subject. ref The findings are that at moderate dosages, no significant DNA damage was found, but little change also in sugar or lipids (fat) levels either. This represents the reasons why lower doses are preferred in the new vitamin criteria. 200 mcg is too much and not worth any possible adverse events if unique conditons prevail. Here is another study looking at animals on a high fat diet and different forms of chromium. The high fat diet increases oxidation, and the addition of chromium further increased this action for awhile. ref Some chromium compounds are less reactive than others.

Selenium is another nutrient in this same boat. Under 50 mcg. When soil is high in selenium, plants grown provide enough and supplementation is not desired. Low dose supplements are only needed when blood levels are low. The SELECT study did not find any reductin in prostate cancer rate but did find an increased diabetes risk in the selenium group. ref

Phosphate or Phosphorous also deserves to be mentioned here. Regarding the influence of sugar and other factors on dental and mouth health, especially gingivitis. A study looked into the diets of children and level of inflammatory response in mouths. Sugars and Phosphate levels were analyzed. Interestingly, both nutrients exhibited elevated inflammation markers, with phosphate actually getting the lion's share. ref

The diets of children include many phosphate food sources, like white flour bread and cereals, most meats, peanut butter, beans, as well as cola sodas, all high in phosphates. Add in simple sugars, and it is evident to see why gingivitis and dental cavities are so wide spread.

FYI: Phosphorus is an interesting mineral. Some is needed to work with calcium to build bones. But, the most important work for phosphorus is to surround and protect nerves, the myelin sheath. Lots of phosphorus in the brain of course. But a balanced ratio is needed to not upset mineral functions. Organic Phosphorus forms in foods are often found with natural buffers like fibers. This reduces absorption to help the body control ratios between calcium, phosphorus, and magnesium.

But, like so many other nutrients, professionals have found advantages to adding phosphate additives in certain foods. In meats as a perservative, in bakery products to make creamy consistency, and in fast foods as a flavor enhancer salt. One vital difference between natural phosphorus versus inorganic phosphate additives is that the additives are absorbed at a much higher percent. This is problematic for Kidney disease patients put on phosphorus binders to limit levels.

This topic desires a separate article because it is of critical importance for nerve support, dementia, bone strength, blood pH regulation, kidney functions, as well as glucose insulin metabolism.