Let’s talk about sugar.  No matter how natural the sugar is, foods high in sugar should always be eaten in moderation.  Even naturally sweet foods such as fruit, raw honey, raw agave, and dried fruits, should be a compliment to the diet rather than the main dish.  It is important to understand which sugars should be completely avoided and which sugars should be the focus of your daily intake. 

In general, I recommend that maybe 10-15% of your daily intake be from fruits and natural, raw sweeteners.  For most people that is about 2-3 servings of fruit and/or raw sweeteners daily.  Dried fruit is a much more concentrated form of sugar and should be minimized; Focus mostly on fresh fruit (berries, papaya, citrus, melons, etc.).  

There are three main levels of sugars, which I will explain from most unhealthy to the healthiest:  

1. Processed Sugar: I would try to avoid as much processed “white sugar” as possible.  Such sugars are generally labeled as sugar, corn syrup, glucose, cane juice, brown sugar, sucrose, fructose, and powdered sugar.  These simple sugars are stripped of all fiber and nutrients and the body recognizes them as a harmful toxin.  This first category of sugars are harmful due to their ability to raise blood sugar levels, increase fat storage, create acidity (the environment in which bacteria and disease can grow) and much more.  Read Labels!

2. Processed/Artificial Sweeteners: There are various “sugar-free” sweeteners available on the market today, most all of which should be avoided.  The harmful sugar substitutes are commonly known as: Aspartame, Sucralose (Splenda), Sweet N’ Low, Equal, and NutraSweet.  These sweeteners are unnatural chemicals, which the body is unable to recognize, absorb or break down.  They have been linked to many illnesses and headaches and can actually cause the body to store more fat (especially around the abdominal area) than normal sugar.  Watch out for Diet and Sugar-Free products!

3. Whole Food Sugar: Sugar found naturally in whole foods are better absorbed and broken down by the body.  Whole food sugars can be found in raw fruit, dates, whole grains, raw vegetables (squash, carrots, corn, etc.), legumes,   These simple and complex carbohydrates are packed with fiber, nutrients, and enzymes to easily distribute throughout the body.  Eat these naturally sugar-rich foods moderately and try to eat them in their raw, uncooked state as much as possible.  Although raw honey, yacon and truly raw agave are more natural than processed white sugar they should still be eaten minimally because they are still naturally high in sugar. 

Always remember that the best foods for your body are generally those found in their natural, un-altered state. 

Related posts:

1. “Reduce”: Blood Sugar Balance & Support
2. Your Relationship with Food – Functional vs. Dysfunctional Foods
3. Acid/Alkaline Food Chart
4. Featured Sweetener: Yacon Syrup
5. Rebekah’s Food Journal Day 1