A Better Kind Of Sugar?
I’ve noticed more health food brands using evaporated cane juice as a sweetener. How does this rank with other sweeteners? Is it really any better than sugar?
Andrew Weil, M.D. | January 1, 2021
Evaporated cane juice is just what the name says: fresh sugar cane juice that is evaporated and then crystallized. It is straw-colored with a richer flavor than white sugar. Other than having some trace minerals, which aren’t found in white sugar, there is no real difference between the two.
The problem with all types of sugar is not that they are inherently “bad” for you, but that we consume far too much of them. Sugary foods and drinks contribute to obesity and tooth decay. They also can raise the glycemic index of meals, putting a burden on the pancreas and raising the risk of insulin resistance, which in turn can increase risks of obesity, diabetes, unhealthy blood levels of fat and cholesterol and high blood pressure. And, although there’s no scientific proof of a connection, many parents notice that their children tend to become hyperactive after eating sweets.
The body converts all caloric sweeteners to glucose for metabolic fuel, but some contain more fructose than others, and it is important to try to limit fructose consumption. Both white sugar and evaporated cane juice are 50 percent fructose; honey has slightly less and agave syrup has much more, while maple syrup has significantly less.
According to the American Heart Association, American adults consume an average of 77 grams of sugar daily, more than three times the amount recommended for women. Kids consume 81 grams daily, which adds up to more than 65 pounds of added sugar per year.
My feeling is that while sugar has a place – in moderation – in a healthy diet, we all should pay attention to the amount we consume in desserts, snacks, fruit juices, fruits, prepared foods and beverages
If you’re concerned about the effect of sugar on your health, try doing without all types for a few days to see how you feel as a result. If you’re prone to depression, fluctuating energy levels or mood swings, cutting out sugar may make a significant and noticeable difference.
Andrew Weil, M.D.
Source:
American Heart Association, “How Much Sugar is Too Much,” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
