We all know and love it – sugar. The sweet substance is what children beg for and adults scold. “Sugar is unhealthy and makes you fat” is often the reason why we should be as careful as possible with the crystalline substance. But how unhealthy is sugar really, what exactly is it and why is it important?
In this article we would like to take a closer look at sugar, explain the so-called glycemic index and at the same time show how the correct and healthy use of sugar should look like.
What is sugar actually?
Sugar is a sweet, crystalline substance that can be obtained from various plants, including sugar cane, coconut palms, sugar beets and corn. Sugar consists mainly of carbohydrates in the form of sucrose, which in turn consists of glucose and fructose.
Basically, sugar is an important source of energy for our body and it plays an important role in supplying energy to the brain and muscles. The glucose from sugar is used in the cells of our body to produce energy that is needed for our physical activities and metabolic processes - in short, for our daily lives.
Because sugar is added to many foods as a sweetener to improve or enhance the taste, it has gained a bad reputation over the years. But we should not forget that many healthy foods, such as fruits, milk and vegetables, naturally contain sugar.
Of course, as with all foods, excessive consumption of sugar can be associated with a number of health problems, such as an increased risk of tooth decay, obesity and type 2 diabetes. A balanced diet with moderate consumption of sugar, on the other hand, is absolutely right and important. The so-called glycemic index gives us an important indicator for better classifying sugar.
What is the Glycemic Index?
The glycemic index (GI) is a measure of how quickly carbohydrates in foods raise our blood sugar levels. This index has a scale of 0 to 100, with foods with a higher GI raising blood sugar levels more quickly than foods with a lower GI.
Foods with a high GI are digested quickly and cause blood sugar levels to rise rapidly, while foods with a low GI are digested slowly and cause blood sugar levels to rise more slowly and steadily. Foods with a low GI are generally considered to be better for blood sugar control.
Foods with a high GI usually include foods with a high sugar content such as candy, fruit juice, soda and white bread or rice.
Low GI foods tend to be high in fiber and contain more complex carbohydrates, such as whole grains, legumes, and many types of fruits and vegetables. More complex carbohydrates, which also contain fats, proteins, and fiber, slow down the absorption of carbohydrates (carbohydrates are made up of sugar molecules) into the blood.
However, the GI is not the only indicator of the healthiness or suitability of foods. Other factors such as portion size, the mix of different foods, personal energy requirements and nutritional density must also be taken into account in order to estimate a healthy sugar intake.
But first we would like to clarify what types of sugar there actually are.
Different types of sugar
There are different types of sugar that differ in their chemical structure and properties. Here are some of the most common types of sugar:
- Table sugar (sucrose): Table sugar is made from sugar cane or sugar beet and consists of glucose and fructose. It is the most commonly used type of sugar in the kitchen. Table sugar is added to many foods and drinks to make them more tasty. Glycemic index: 70
- Fruit sugar (fructose): Fructose is a naturally occurring sugar found in fruit, vegetables and honey. Fruit sugar is slightly sweeter than table sugar and is often used as a natural sweetener. Glycemic index: 22 (When it comes to fruit sugar, a distinction must be made between natural and industrial fruit sugar, the "free fructose". The latter is often used as a sweetener in drinks or as an energy source in cheap energy gels for athletes and is a health risk).
- Glucose: Glucose is a simple sugar that is used as fuel in the body. Glucose is also known as grape sugar and is used as a sweetener in some foods and drinks. Glycemic index: 100
- Lactose: Lactose is a disaccharide and the main sugar that occurs naturally in dairy products. Lactose is less sweet than table sugar and is often used in the food industry as a filler or to improve texture. Glycemic index: 45.5
- Maltose: Maltose is a disaccharide that consists of two glucose molecules. It is found in cereal products and some alcoholic beverages. Maltose is, among other things, the reason why people who drink a lot of alcohol also gain weight. Glycemic index: 110
- Coconut blossom sugar: Coconut blossom sugar is a natural sweetener obtained from the nectar of coconut blossoms. It is often used as an alternative to conventional sugar and has a sweet taste similar to that of brown sugar. To make coconut blossom sugar, the nectar of coconut blossoms is collected and boiled and dried in a complex process to remove the liquid and crystallize the sugar. Glycemic index: 35
So we now know that among the different types of sugar, certain sugars, such as fructose, lactose and coconut blossom sugar, are preferable to industrial sugar because the GI of these types is slightly lower than that of household sugar.
Nevertheless, the most important factor in sugar consumption is the amount and the appropriate mix of foods, as sugar is fundamentally vital for us humans and should not be demonized. Even foods with a high GI should not be considered unhealthy in principle, as every person has an individual need for energy and therefore also for sugar.
Here is an example:
It may be good for athletes to be able to rely on foods with a high GI in order to meet the high energy requirements of their sport. When playing tennis, for example, you often see athletes consuming foods or drinks that are high in sugar before a match in order to quickly gain additional energy. It is very helpful if the GI of these foods is high, as this causes blood sugar levels to rise quickly and energy is made available quickly. Since tennis players burn this energy quickly, consuming foods with a high GI is not harmful, but beneficial. On the other hand, if a teenager drinks a litre of sugary lemonade while sitting in front of the computer and does not eat a balanced diet or exercise enough, this high sugar consumption will lead to health problems in the long term.
What's good about sugar?
Sugar is therefore an important source of energy for us and it plays an essential role in various biological processes in the body. When we eat carbohydrates and sugar, our body converts them into glucose, which is then used as an energy source for our cells. Without sugar and other carbohydrates, our body would not have enough energy to carry out normal physical and mental activities. Sugars that occur naturally in food should be prioritized in the diet and already provide us with valuable energy.
If we exercise a lot, we can also eat foods that are high in sugar and have a high GI more often. However, if we do not exercise our bodies particularly or regularly, too much sugar can be harmful to us. Since not all sources of sugar are created equal and too much added sugar in food can have a negative impact on our health, we should generally only consume highly processed foods such as white bread, concentrated fruit juices, soft drinks and milk chocolate in limited quantities. Refined sugar and foods containing sugar can lead to a number of health problems if consumed in excess.
When sugar becomes harmful – the dose makes the poison
There is no specific amount of sugar that is considered "too much" for everyone, as individual tolerance and sugar needs can vary depending on age, gender, body size, activity level and health status.
The Federal Office for Food Safety and Veterinary Affairs recommends that we should not consume more than 50 g of sugar per day – this corresponds to approximately 10% of the energy intake of the “average person”. A high-performance athlete, on the other hand, can consume a higher amount of sugar.
When we consume too much sugar in our diet, it can lead to a variety of health problems. In the long term, high sugar consumption can increase the risk of type 2 diabetes, heart disease, obesity, dental caries and other chronic diseases. In the short term, high sugar consumption can lead to blood sugar fluctuations and mood swings because sugar is quickly digested and converted to glucose, which can cause a rapid rise in blood sugar levels and an insulin response.
It is therefore important to limit sugar consumption in the diet and eat a balanced diet with a variety of healthy foods. Basically, a so-called "deep glycemic response" should be achieved with our diet in relation to sugar.
A deep glycemic response is the goal
A low glycemic response is achieved when foods or beverages with a low glycemic index (GI) are consumed.
Foods with a low GI are digested slowly, resulting in a slow and steady rise in blood sugar levels. This can help keep blood sugar levels stable and avoid fluctuations caused by rapid rises and falls in blood sugar levels.
Some examples of foods with a low GI include whole grains, legumes, vegetables, and some fruits such as berries. It is also important to note that combining foods, such as eating carbohydrates along with protein and fiber, can help lower the overall glycemic index of the meal.
A wonderful example of a food with a low glycemic response is porridge.
Porridge as an example of healthy sugar intake
Porridge, also known as oatmeal, is a healthy and nutritious food made from rolled oats and water or milk. Some reasons why porridge is so healthy are as follows:
- Rich in fiber: Oatmeal, the main ingredient in porridge, is rich in soluble fiber, which can help lower blood cholesterol levels and promote gut health.
- Rich in nutrients: Porridge contains a variety of nutrients such as iron, zinc, magnesium and B vitamins, which are important for maintaining body functions.
- Low glycemic index: Porridge has a low glycemic index, meaning it increases blood sugar levels slowly and steadily, which can help maintain stable energy levels.
- Satisfying: Due to its high fiber and protein content, porridge can help you feel full and satisfied for longer, which can help reduce cravings for unhealthy snacks and sweets.
- Flexibility: Porridge can be prepared in many different ways and enriched with different ingredients such as cocoa nibs , nuts or dates and figs to increase the nutrient density and vary the taste.
All of these factors make porridge a healthy and nutritious breakfast that can help promote a balanced diet and provide a good start to the day. Porridge is also an ideal example of consuming a food that naturally contains sugar.
Our Swiss Smartfood® 1 Berries, for example, is a tasty protein porridge that contains a balanced recipe made from selected Swiss organic ingredients. When mixed with boiling water, the natural flavors unfold perfectly and the organic oat flakes swell to create a fine culinary delight. The oat flakes contained are rich in beta-glucans, which help maintain normal blood cholesterol levels. A positive effect can be seen from a daily intake of just 3 g of oat beta-glucans. The low glycemic response of our recipe protects the pancreas and provides our body with long-term and constant energy. The finest Swiss organic berries round off the taste experience.
Sources:
- https://www.blv.admin.ch/blv/de/home/lebensmittel-und-ernaehrung/ernaehrung/product composition/sugarreduction.html#:~:text=Wie%20viel%20Zucker%20in%20der, g%20per%20Person%20und%20Tag .
- https://www.mri.tum.de/sites/default/files/seiten/glykaemischer_index.pdf
- https://www.verbraucherzentrale.de/wissen/lebensmittel/schlankheitmittel-und-diaeten/glykaemischer-index-gi-und-glykaeische-last-gl-11176
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/
- https://pubmed.ncbi.nlm.nih.gov/31068229/