Sugar: What are the Facts?

The current debate about sugar is shrouded with misinformation, false marketing, and pseudo-nutritional advice. What are the simple facts about sugar? Undoubtedly, the key term here is moderation. Sugar is not bad; in fact, it is necessary for life functions.

Are some sugars better than others? What is sucrose? What is high fructose corn syrup? What is fructose? How does it differ from crystalline fructose? What about glucose? These and other questions are often misunderstood.

Sucrose is what we normally see as “table sugar,” extracted from sources such as sugar cane. Although it is the world’s most prevalent sugar, it’s rapidly being replaced by the fructose syrups processed from corn, most notably high fructose corn syrup and crystalline fructose.

High fructose corn syrup (HFCS) provides flavor stability and sweetness comparable to sucrose. HFCS is derived from cornstarch which is almost 100% glucose. It is enzymatically processed to convert much of the glucose into crystalline fructose. Thus, HFCS is composed of glucose and crystalline fructose, normally in about a 50/50 ratio.

Fructose is the sugar type found in fruit. It has a low glycemic index and a high sweetness profile. However, research shows that excessive fructose consumption is indisputably linked to heart disease (it significantly raises LDL cholesterol and triglyceride levels in the bloodstream). Even moderate levels of fructose can also cause bloating, diarrhea, and gas. Excessive amounts lead to insulin intolerance.

Crystalline fructose is probably the most misunderstood of all sugars. The misinformed often equate it with fruit sugar. However, it is NOT derived from fruit, but rather from cornstarch. Like HFCS, it is enzymatically processed to convert the glucose into fructose crystals (hence the name crystalline fructose). It is not found in nature, nor is it a derivative of fruit. It is metabolized almost entirely by the liver and is more readily converted into fat than other sugars.

Glucose has a high glycemic index and is the most readily available form of cellular energy, making it the sugar of choice for sports drinks. It is easily converted into glycogen and used in highintensity exercise as energy.

The ultimate cause of obesity is not sugar, but consuming more calories than we expend. All sugars contain the same amount of calories and all sugars consumed in excess will make you fat. Sugar can be the spice of life; however, a balanced diet (including sugar) is the key to your health…Moderation is the key!

John Hoffmann PhD is the Owner of City Blends, Ltd. He can be contacted at 877.525.3637, or by email at john@cityblends.com. For more information, please visit www.cityblends.com.