Natural vs. Refined Sugars

What is the difference between natural sugars and refined sugars? Natural sugars are found naturally in unprocessed foods like fruit, vegetables and dairy. Natural sugars are present with vitamins, minerals, fiber and plant phytochemicals. All sugars have similar structures. Dates are a whole food that contains natural sugars, so they are naturally sweet. Refined sugars are refined and processed from sugar beets or sugar cane. How is refined sugar made? 45% of refined sugars are processed from sugar cane. Process: 1) grow sugar cane. 2) set sugar cane field on fire. 3) cut, shred and crush sugar canes with large rollers to extract juice Co2 bubbles combine with Ca(OH)2 to make CCO3 4) add Co2 and Ca(OH)2to cane juice. 5) evaporate and heat juice in a vacuum pan with sugar seed crystals. 6) spin and dry the resulting sugar mass to create raw sugar crystals (sugar covered in molasses). 7) wash and dissolve sugar crystals to make syrup 8) add H3PO4 and Ca(OH)2 and filter syrup to remove brown color H3PO4 + Ca(OH)2 = Ca3(PO)4 a solid that removes impurities. 9) evaporate syrup, feed into a vacuum pan and crystallize. 10) wash, dry and screen sugar crystals for size. Is refining sugar as clean as you thought?  How are natural sugars made?  1) chop or grind dates  2) pour date pieces in boiling water and let soak 3) strain dates and concentrate the syrup to make date syrup natural date syrup! Are natural sugars better than refined sugars? Sugar Smackdown: May the best sugar win. Natural sugars contain nutrients from whole foods. Refined sugars add calories but not nutrients. Representing natural sugars: delicious date syrup 100g natural sugars. Representing refined sugars: the sweet sugar cube. 25 sugar cubes = 100g refined sugars. Round 1: Minerals. The winner is natural sugars with 16% Mg, 9% Mn, 4% Ca, 5% Fe, 9% P.  Refined sugars have 0% minerals. Round 2: Vitamins. The winner is natural sugars with 6% B6, 10% B3, 16% B5, 4% folate, 4% B1, 10% B2. Refined sugars have 0% vitamins. Round 3: Fiber. The winner is natural sugars with 6% fiber, 605 mg polyphenols, 357 mg tannins, 31.7 mg flavanols, 40.5 mg flavonoids. Refined sugars have 0% fiber and no antioxidants. Round 4: Glycemic index. Eating refined sugars can give you bad energy because refined sugars have a high glycemic index (GI). When you eat refined sugars, your energy level spikes and crashes leaving you tired and hungry. When blood sugar (glucose) spikes, your pancreas secretes insulin too fast causing cells to take up glucose. Extra glucose is stored as fat.  When insulin levels are high, sugar is stored as fat. Blood sugar crashes making you tired, anxious and irritable. Too much insulin cause blood sugar levels to crash. You crave sugars. Rapid shifts of glucose and insulin on the sugar roller coaster causes dopamine levels to rise; some scientists believe this causes sugar addiction. What happens when you eat the natural sugars in dates? Dates do Not cause blood sugar to spike in healthy people or people with diabetes. Eating natural sugars gives you good energy. Natural sugars in dates have a low glycemic index. SO when you eat natural sugars, you get a slow sustained release of energy that keeps you going all day long. Most types of dates have a GI of 43-55^3. Blood sugar (glucose) rises slowly. Pancreas secretes insulin gradually. Cells take up glucose steadily. 1. Eat natural sugars in dates. 
2. Food energy is released gradually. When insulin levels are low, both sugar and fat is used for energy.  3. Blood glucose levels drop slowly keeping you feeling full longer. 4. You don’t get as hungry so you make better meal choices. Dates are a low glycemic index (GI) food. Date syrup GI is similar to dates: 43-55. Compares to: Refined sugar GI is 68-70. Barhi dates used by Choopoons have a low GI of 50^7. Low GI diets may help reduce body fat, balance glycemic control and reduce inflammatory responses. WINNER: Natural Sugars. Natural sugars go the distance. Choose natural sugars when you crave something sweet. References. *RDA = recommended daily allowance: the average daily level of intake sufficient to meet the nutrient requirements for 97-98% of healthy people. 1. Taleb H, Maddocks SE, Morris RK, Kanekanian AD. The Antibacterial Activity of Date Syrup Polyphenols against S. aureus and E. coli. Front. Microbiol. 2016 https://doi.org/10.3389/fmicb.2016.00198 2. Lennerz B, Lennerz JK. Food Addiction, High-Glycemic-Index Carbohydrates, and Obesity. Clinical Chemistry Jan 2016, clinchem.2017.273532; doi:10.1373/clinchem.2017.273532 3. Alkaabi JM, Al-Dabbagh B, Ahmad S, Saadi HF, Gariballa S, Ghazali MA. Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutrition Journal. 2011;10:59. doi:10.1186/1475-2891-10-59. 4. Gomes JMG, Fabrini SP, Alfenas RCG. Low glycemic index diet reduces body fat and attenuates inflammatory and metabolic responses in patients with type 2 diabetes. Archives of Endocrinology and Metabolism. 2017;61(2), 137-144. doi:10.1590/2359-3997000000206 5. Gomes JMG, Fabrini SP, Alfenas RCG. Low glycemic index diet reduces body fat and attenuates inflammatory and metabolic responses in patients with type 2 diabetes. Arch Endocrinol Metab. 2017;61(2):137-144. doi:10.1590/2359-3997000000206 6. Wang Q, Xia W, Zhao Z, Zhang H. Effects comparison between low glycemic index diets and high glycemic index diets on HbA1c and fructosamine for patients with diabetes: A systematic review and meta-analysis. Prim Care Diabetes. 2015;9(5):362-9. doi:10.1016/j.pcd.2014.10.008. 7. Miller CJ, Dunn EV, Hashim IB. Glycemic index of 3 varieties of dates. Saudi Med J. 2002;5:536-8. Concept, design and graphics by Susan M Fluegel, PHD Nutritional Biochemist Knowledge gives you the power to make healthy choices. Food gives you the energy for life. Check out the NO REFINED SUGARS products at www.Choopoons.com