Good Sugar versus Bad Sugar, What's the difference?

The number one question I am asked when I’m selling smoothies at a outdoor market is, how much sugar is in your smoothies? I am happy people are asking, but what doesn’t make sense is why don’t these same people ask this same question when they go to a franchise or chain smoothie restaurant? Or when they order a smoothie at a “healthy” restaurant? Why aren’t more people concerned about how much sugar is in their cocktail, Starbucks coffee, soda pop, ice cream, etc… Is it ok to ingest processed refined sugars when it’s for breakfast or dessert? The answer is obviously no, but why am I being interrogated at Farmer’s Markets? The vendor next to me selling jellies and jams or the vendor selling candy, it’s a free for all and sugar cares go out the window.

I can guess it is the lies we tell ourselves, when we “treat” our selves to something we know is not good for us. Do people really care about how much sugar they are eating? They should care, a lot. I wish I cared more, but I am a addict like most Americans. You heard me right, I am using the word addict when it comes to sugar. Sugar is more addictive than crack/cocaine. Sugar is also a simple carbohydrate which means your body breaks it down quickly and uses it as fuel. Sugar effects your brain, teeth, heart, and liver.

What is refined sugar? Refined sugar is any sugar that has been processed from a plant or vegetable. All of the fibers and plant compounds have been stripped away to extract the concentrated sugar. High fructose corn syrup, honey, and agave syrup are also included in the group of refined sugars. Because of this process of taking away all nutrients and fiber, the sugar is more concentrated than what nature intended and it is more than our bodies can handle safely.

What is natural sugar? Natural sugar is any sugar found in fruit and vegetables. Natural sugar is best for our bodies to process because you are not eating just sugar. With fruits and vegetables you are also ingesting fiber, complex carbohydrates, and thousands of bioactive that help metabolize and break down the sugar properly throughout your body.

When you are eating anything other than raw fruits and vegetables, it is very important you read the nutrition labels and check the added sugar amount. The average American eats around 20 teaspoons of sugar a day. It is recommended to eat half or less around 6 to 10 teaspoons depending on your body size. It is also important to understand your measurement conversions when reading the back of labels. Most ingredients are noted in grams instead of teaspoon amount. 1 teaspoon equals 4.2 grams and 3 teaspoons equal 1 tablespoon. If you are counting your sugar intake per day, verify if the product label information is single serving or multiple serving size. You will have to divide serving number by the total sugar amount if serving size is more than one. Both natural and added refined sugars are listed under key words listed below and including: Total Carbohydrates, Dietary Fiber, Fructose, and Lactose. The easiest way to convert from a label without busting out a calculator is identify the grams of sugar listed, either serving or per container, and to convert from grams to teaspoons; simply divide the number of grams by four. Example: Total Carbohydrate 4 grams. 4 divided by 4 = 1, so 4 grams = 1 teaspoon.

Pop Quiz: How many teaspoons are you supposed to eat each day?

Answer: Depending on average body size, Adult women 6 teaspoons or 25 grams, Adult men 9 teaspoons or 37.5 grams, and Children less than 6 teaspoons.

Now I know giving up sugar may require rehab for most of us, so in the meantime how about we all take inventory of what we buy at the store and what we cook with at home. If you want to take this really seriously, I suggest you start a food journal. Write down your sugar intake every meal you have. This way you can make adjustments if you are too high or too low. Your body needs sugar for fuel, but it does not need sugar just because you want a pink doughnut with icing and sugar cereal on top. That is not fuel, and you are reeking havoc on your internal organs especially your brain. Eat smarter, so your body doesn’t have to work harder.