High consumption of simple and complex carbohydrates (sugars, starches) in our foods can pose serious health concerns to the public.
In recent years we have witnessed our highest national levels of obesity and diabetes.
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| Informative Readable Account |
Details about these carbohydrates may or may not be documented on food labels and likely not in a manner appreciated or fully understood by consumers (for example, percentage of calories contributed by each).
Why should you be concerned about these added sugars?
Individually or in combination, these carbohydrates are rapidly metabolized and enter the blood as glucose and may sustain insulin levels secreted from the pancreas.
One outcome from this insulin involving the kidneys can result in elevated high blood pressure.
Research on carbohydrate metabolism in animal models and humans have established high carbohydrate diets, not those comprised of high fats, are responsible for insulin resistance (failure of muscle, liver and other cells from responding to insulin to remove glucose from the blood into these cells).
HFCS
Unlike glucose, investigators have known the sugar fructose, a component of sucrose (table sugar) that makes it sweet.
Since the late 1970's, when high fructose corn syrup (HFCS) was first manufactured, HFCS has become a major and increasing health concern to the public: the level of fructose in this concentrated form is elevated to 55%.
HFCS's are mostly metabolized in the liver to form fat and store it within fat cells throughout the body (as triglycerides).
Fructose also can lead to the damaging consequences from advanced glycation end products (AGEs) i recently noted in comments about wheat health concerns and contribute to fructose induced insulin resistance to block glucose metabolism in the liver.
The eventual distribution of total body fat including its accumulation in visceral locations including the liver and muscle has led to overweight and obese conditions with known associated health risk factors [consider the disease known as Metabolic Syndrome].
Yet, despite investigative reporting evaluating historical and contemporary documents about carbohydrate and fat metabolism, a disturbing picture of denial persists within the scientific community and among many influential medical organizations and various government agencies overseeing our nation's health and nutritional policies [see Taubes].
Compounding our problems associated with government agencies promoting high carbohydrate diets for decades (consider earlier Food Pyramids, current My Plate guidelines) have been the ongoing roles of the Food Industry : adding sugars to foods and marketing these under different names at addictive levels [note Moss chapter on Sugar].
Sugars are identified by a chemical name ending in "-ose" - those on food labels that may be familiar include the following: dextrose, fructose, galactose, glucose, high fructose corn syrup, maltose, saccharose, sucrose and xylose.
Sources of Added Sugars
The major food companies have added many compounds to its products that have increased their sugar content - i have identified some of these under different categories [see Lustig, p. 196]:
- juices [cane crystals, evaporated cane, fruit, fruit concentrate]
- sugars [barbados, beet, brown, cane, castor, confectioner's, date, icing, muscovado, organic raw, raw]
- syrup [agave, brow-rice, buttered, corn, corn solids, carob, golden, malt, maple, refiner's, rice, sorghum]
- miscellaneous [agave nectar, caramel, dextran, honey, maltodexrin, molasses]
Unfortunately, the United States Department of Agriculture (USDA) continues to spend far less money to promote healthy foods compared to the billions directed by the food industry promoting processed 'junk' foods containing added sugars - in a way that is not transparent to the public.
The absence of any daily recommended values on food labels for sugars is also noteworthy and warrants further consideration and discussion.
Why should you be concerned about these added sugars?
For many individuals higher sugar (glucose) levels means elevated insulin secretion that over time can lead to insulin resistance - as noted, possibly to muscle and liver tissue not responding to insulin levels, leading to diabetes and increasing the formation of fat deposits in both.
What Can Be Done?
Among other choices, adding protein (lean meats, fish, poultry) and fats (eggs, cheese, nuts, seeds) to ones daily diet may be appropriate for many individuals.
Seek out complex carbohydrates from natural sources. Vegetables and fruits with relatively low fructose also containing fiber (known to decrease rate of glucose absorption to blood) would be a better choice than eating the refined flours present in breads, cereals and pasta.
Reducing, eliminating and/or replacing liquids (sugars in soda, fruit juices and beer) and complex starch foods (corn, rice and potatoes) would minimize the impact of insulin spikes or sustained insulin levels.
Significantly, search for medical and nutritional professionals open to discuss your concerns about the impact of hidden added sugars within foods.
References: Gary Taubes [Why We Get Fat, 2010], Robert Lustig, MD [Fat Chance, 2012], Michael Moss [Salt Sugar Fat, 2013]
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