The BEST & WORST Sugar Sources to Eat on The Sugar Diet

Summary

In this video, the presenter ranks 15 commonly available sugar sources based on their effects on blood glucose, digestibility, and nutrient density. Using a tier list from S to F, the video evaluates molasses, maple syrup, honey, fruit jams, and various fruit juices. The presenter explains the importance of glucose-to-fructose ratios, the presence of micronutrients, and how each sugar source affects metabolism and digestion. By the end, viewers are introduced to the 'best' and 'worst' sugar sources to incorporate into a healthy diet, with an emphasis on whole fruits and low FODMAP options.

Takeaways

• 😀 The video ranks 15 commonly available sugar sources from S (best) to F (worst) to help viewers understand which sugars to include in a healthy diet.
• 😀 The three main criteria for ranking sugar sources are: blood glucose impact, digestibility (including FODMAP content and glucose-to-fructose ratio), and nutrient density.
• 😀 Molasses ranks in B tier due to its high micronutrient content (like calcium, copper, and magnesium) despite being a rapidly digesting sugar.
• 😀 Maple syrup is placed in D tier, as it is not very nutrient-dense and has a high digestibility speed, making it not ideal as a primary carbohydrate source.
• 😀 Honey, while often praised for its benefits, ranks in E tier due to its high fructose content, minimal micronutrient profile, and its rapid impact on blood sugar.
• 😀 Granulated sugar and dextrose are both placed in E tier because they are pure sucrose and glucose, respectively, which lead to rapid blood sugar spikes and lack micronutrients.
• 😀 High fructose corn syrup (HFCS) is placed in F tier due to its fructose-heavy composition, lack of micronutrients, and its association with processed foods.
• 😀 Agave syrup is also placed in F tier because it’s mostly fructose, which is poorly absorbed without glucose, potentially leading to digestive issues.
• 😀 Low FODMAP organic 100% fruit juices (like orange, grapefruit, and pomegranate) are ranked in A tier due to their good nutrient profile and balanced glucose-to-fructose ratio.
• 😀 High FODMAP organic whole fruits (such as apples, pears, and peaches) are placed in B tier, as they contain beneficial nutrients but may cause digestive discomfort for some due to their high fructose or FODMAP content.
• 😀 The best sugar sources are whole fruits (like blueberries, strawberries, and bananas) that provide micronutrients, fiber, and a balanced glucose-to-fructose ratio, supporting optimal digestion and metabolism.
• 😀 Processed sugary foods (such as jelly beans, sour patch candy, and sodas) are the worst sugar sources and should be eliminated from the diet due to their lack of nutrients, fiber, and harmful metabolic effects.

Q & A

What are the three main factors considered when ranking sugar sources in this video?

The three main factors are: 1) The effect of the sugar source on blood glucose levels, 2) Digestibility, including FODMAP content and glucose to fructose ratio, and 3) Nutrient density, which includes vitamins, minerals, and plant compounds like polyphenols.

Why is molasses ranked in B tier despite being a rapidly digesting sugar?

Molasses is ranked in B tier because, although it is a rapidly digesting sugar, it has a significant amount of micronutrients, such as calcium, copper, magnesium, and potassium, which provide health benefits. This separates it from more refined sugar sources.

Why does maple syrup end up in D tier?

Maple syrup is placed in D tier because, while it has a good glucose to fructose ratio, it is not very nutrient-dense and digests quickly, which can spike blood sugar. It contains only small amounts of riboflavin and manganese.

What makes honey rank in E tier despite being a popular sugar source?

Honey ranks in E tier because, while it has a relatively balanced glucose to fructose ratio and some polyphenol compounds, it is still primarily composed of free sugars with very few micronutrients. It also causes rapid blood sugar spikes without offering significant health benefits.

Why is granulated sugar placed in the same tier as honey?

Granulated sugar is placed in the same E tier as honey because it is pure sucrose (a 1:1 glucose to fructose ratio). It is quickly absorbed and can lead to rapid blood sugar spikes. However, it lacks micronutrients and beneficial plant compounds, making it less desirable as a primary carbohydrate source.

What is the primary issue with high fructose corn syrup?

The main issue with high fructose corn syrup is its high fructose content, which can disrupt digestion and absorption due to an imbalance in the glucose to fructose ratio. It is also industrially processed, offers no micronutrients, and is often found in unhealthy processed foods.

Why is agave syrup ranked in F tier?

Agave syrup is placed in F tier because it is almost entirely fructose, which can cause digestive issues, especially for individuals who have difficulty absorbing fructose. Without sufficient glucose for absorption, fructose remains undigested, leading to potential digestive problems.

What are the concerns with 100% fruit jam, placing it in D tier?

100% fruit jam is ranked in D tier because, while it is made entirely from fruit, it is rapidly digested and can cause significant blood sugar spikes. Additionally, it is not very nutrient-dense, and its concentrated sugar content without fiber can contribute to these blood sugar fluctuations.

Why are low FODMAP organic 100% fruit juices ranked in A tier?

Low FODMAP organic 100% fruit juices are ranked in A tier because they are easily digestible, have a balanced glucose to fructose ratio, and contain vitamins and minerals. However, they can cause rapid blood sugar spikes, especially when consumed in large quantities, which is why moderation is key.

What makes high FODMAP organic whole fruits rank in B tier?

High FODMAP organic whole fruits are placed in B tier because they contain important vitamins, minerals, and fiber. However, they may cause digestive issues such as bloating or gas due to their high FODMAP content or an imbalanced glucose to fructose ratio.