SUGAR: It’s not a food group!



Originally submitted to SUBSTANCE Magazine, Sep. 30.2007

My perfectly ice-cold, Arctic-crisp, extra-tall, frosty glass of Coca-Cola went, “Splat!!” onto my laptop’s keyboard. It was a valiant effort to avoid stepping on my little dog, Zest Marie, who absent-mindedly got under foot. My expression was a toss-up of major fear and major pity while gasping at the sopping mess. Who would have thought that a small “splat” could gather the same force and volume of a small ocean?? Here is Substance’s Fitness editor caught, red-handed, drinking liquid sugar!

“It was such a hot summer!”

“I never drink pop!”

“It was only this once!”

OMG, the horror! The panic!

Within a matter of 20 seconds I watched my carefully typed story, due to my the editor in chief the next day, drip and sputter from my laptop’s screen into oblivion. I actually thought of taking a straw and sucking the Coke off the keys in hopes of warding off gravity. Now there’s an image! And a story with a double entendre no less! Yikes!

“Serves me right.” It blurted from my lips as an uncontrollable groan.

We’ve all been there. The slippery slope of falling off our “best health and fitness wagons”. Never again. A flurry of phone calls followed that ”splat”. Deadlines were re-negotiated. Quick repairs were arranged. Embarrassment burned my cheeks. It was the most expensive drink I’ve ever had!

Fortunately, there was a lesson in this disaster. I could write an article about sugar. Sugar: It’s not a food group!

So how many calories are in sugar anyway? It doesn’t seem like much. 15 calories per teaspoon. 15 EMPTY calories. All devoid of any nutritional value. I’ll break it to you gently. Some foods and beverages are packed with sugar. Operative word: packed. Visually, these foods don’t present their components and its sugar doesn’t look like basic white, granular sugar. How cruel! It’s the processed foods that keep you on your toes – read your labels carefully!

Here are some of the pro’s and con’s of sugar, in any form.

The Con’s

The disadvantages of sugar in your diet are extremely varied and far-reaching. Here is a small list of over 100 known downsides.

1. Sugar can suppress the immune system.

2. Sugar interferes with the absorption of calcium and magnesium.

3. Sugar can cause premature aging by interfering with the collagen structures.

4. Sugar can contribute to diabetes.

5. Sugar can increase cholesterol.

6. Sugar can lower the amount of vitamin E in the blood.

7. Sugar can interfere with the absorption of protein.

8. Sugar intake is higher in people with Parkinson’s disease.

9. Sugar can contribute to Alzheimer’s disease.

10. Sugar feeds cancer.

The Pro’s

Sugar can be a quick energy boost during exercise. A good example is the sports gels. They’re portable and quick. Technically, your body doesn’t need this boost or “added edge”. If you are well fueled prior to exercise and eat a solid “recovery meal” immediately after exercise, you’ll avoid the vicious cycle of sugar / insulin surge. Your recovery meal should be eaten 15 – 20 minutes post workout. Your muscles will heal faster and you will re-fuel quicker. This meal should be about 300 to 400 healthful calories, and consist of 2 food groups such as a wholewheat bagel and piece of fruit.

Sugar has a natural mild antibacterial effect. Bacteria in clogged pores can cause skin breakouts. Sugar can help ward off future blemishes. You can easily make a homemade dual cleanser and scrub by mixing some sugar with water into a paste. My home recipe mixes my favourite skin cream with sugar and a splash of vanilla extract. If you make up a batch and store it in a recycled jar, the concoction will stay fresh for a long time.

You may think twice about your dietary sugar intake now that you’ve got the 411. There are enough natural sugars in our healthy, unprocessed food selections that we don’t need to add to them. Once you’re weaned off sugar, you will begin to notice (and enjoy!) the natural flavours of food. A past “sweet indulgence” will taste sickly sweet and remind you how good you’re being to your body – today and for the future.

REFS/Sources:

Beautyden.com

Health.com

Mybeautyremedies.com

Sports Nutrition Guide, Nancy Clarke