All about Refined Sugar- Pros & Cons

Mar 27

What are refined sugars?

Refined sugar is sugar extracted from natural sources often like sugarcanes, sugar beets, or corn that has been stripped of fiber and other nutrients to only contain mostly sucrose. The common name for sucrose is table sugar. Molecularly, sucrose is called a simple sugar meaning it only has one chemical bond the body has to break before it becomes glucose that the body can use. This makes refined sugar a very quick source of energy.

Pros and Cons of refined sugars (including but not limited to)

Pros

Delivers energy rapidly which is essential in treatment of conditions like hypoglycemia or low blood sugars
Useful for activities that require rapid sources of energy ie. exercise, sports
When consumed as part of a balanced meal/snack with fibre, fats, protein, offers a stable source of energy without blood sugar spikes
Enhances culinary taste and flavors leading to better enjoyment and satisfaction with food
Easy to access and affordable for individuals and households
Improves convenience of obtaining energy, especially in context of eating disorder treatment

Cons

When consumed alone can spike blood sugars leading to spikes and crashes
Many negative health conditions such as diabetes, heart disease, liver disease, inflammation etc are related to chronically unstable blood sugars levels
Lack additional nutrients like fibre and micronutrients
In absence of proper dental hygiene, can worsen dental health

Our thoughts

Refined sugar or commonly called table sugar is often associated as being less “healthy” than “natural sugars.” However, as we’ve pointed out, refined sugars come from natural sources, making them no different than marketed “natural sugars” like honey or maple syrup. Molecularly, the sugar in honey and the sugar in table sugar is basically the same. There are trace minerals in things like honey, molasses, and maple syrup as it’s less refined but not enough to make them a good source of those minerals. Honey is often boasted because of it’s antimicrobial properties and it might be a shock to some, but table sugar also has the same. The antimicrobial properties don’t come from the content of these sugar but rather the high concentration of sugar. It works by creating high osmotic pressure that dehydrates bacteria and slows down its growth.

At the end of the day, they are all good options for enhancing flavours of food and offering energy. To avoid unwanted blood sugar spikes, enjoy sources of sugar ie. grains, sweets, some fruits by having it as part of a balanced meal or snack. The other nutrients like protein, fiber, and fats will protect against blood sugar spikes or yo-yos. Engaging in regular movement or accessing movement after eating such as a leisure walk can also prevent blood sugar spikes.

Head to Part 3- All about added sugars including pros and cons

Disclaimer: the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider such as a dietitian before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider.

Written by Elaine Chan and Abby Hsiao, RD

_______________________________________________________________________________________________________________________________________________________

Work cited

https://www.canada.ca/en/health-canada/services/nutrients/sugars.html

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

https://www.mdpi.com/2304-8158/14/18/3182?utm_source=chatgpt.com

https://pmc.ncbi.nlm.nih.gov/articles/PMC8138992/

https://pubmed.ncbi.nlm.nih.gov/37637718/

https://www.health.harvard.edu/blog/sweeteners-time-to-rethink-your-choices-2019022215967

https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

https://www.ncbi.nlm.nih.gov/books/NBK459280/