Which Sugars Are Healthier, And Which Are Just The Same?

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From Apples to Bees, and High-Fructose C’s

We asked you for your (health-related) policy on sugar. The trends were as follows:

  • About half of all respondents voted for “I try to limit sugar intake, but struggle because it’s in everything”
  • About a quarter of all respondents voted for “Refined sugar is terrible; natural sugars (e.g. honey, agave) are fine”
  • About a quarter of all respondents voted for “Sugar is sugar and sugar is bad; I avoid it entirely”
  • One (1) respondent voted for “Sugar is an important source of energy, so I consume plenty”

Writer’s note: I always forget to vote in these, but I’d have voted for “I try to limit sugar intake, but struggle because it’s in everything”.

Sometimes I would like to make my own [whatever] to not have the sugar, but it takes so much more time, and often money too.

So while I make most things from scratch (and typically spend about an hour cooking each day), sometimes store-bought is the regretfully practical timesaver/moneysaver (especially when it comes to condiments).

So, where does the science stand?

There has, of course, been a lot of research into the health impact of sugar.

Unfortunately, a lot of it has been funded by sugar companies, which has not helped. Conversely, there are also studies funded by other institutions with other agendas to push, and some of them will seek to make sugar out to be worse than it is.

So for today’s mythbusting overview, we’ve done our best to quality-control studies for not having financial conflicts of interest. And of course, the usual considerations of favoring high quality studies where possible Large sample sizes, good method, human subjects, that sort of thing.

Sugar is sugar and sugar is bad: True or False?

False and True, respectively.

  • Sucrose is sucrose, and is generally bad.
  • Fructose is fructose, and is worse.

Both ultimately get converted into glycogen (if not used immediately for energy), but for fructose, this happens mostly* in the liver, which a) taxes it b) goes very unregulated by the pancreas, causing potentially dangerous blood sugar spikes.

This has several interesting effects:

  • Because fructose doesn’t directly affect insulin levels, it doesn’t cause insulin insensitivity (yay)
  • Because fructose doesn’t directly affect insulin levels, this leaves hyperglycemia untreated (oh dear)
  • Because fructose is metabolized by the liver and converted to glycogen which is stored there, it’s one of the main contributors to non-alcoholic fatty liver disease (at this point, we’re retracting our “yay”)

Read more: Fructose and sugar: a major mediator of non-alcoholic fatty liver disease

*”Mostly” in the liver being about 80% in the liver. The remaining 20%ish is processed by the kidneys, where it contributes to kidney stones instead. So, still not fabulous.

Fructose is very bad, so we shouldn’t eat too much fruit: True or False?

False! Fruit is really not the bad guy here. Fruit is good for you!

Fruit does contain fructose yes, but not actually that much in the grand scheme of things, and moreover, fruit contains (unless you have done something unnatural to it) plenty of fiber, which mitigates the impact of the fructose.

  • A medium-sized apple (one of the most sugary fruits there is) might contain around 11g of fructose
  • A tablespoon of high-fructose corn syrup can have about 27g of fructose (plus about 3g glucose)

Read more about it: Effects of high-fructose (90%) corn syrup on plasma glucose, insulin, and C-peptide in non-insulin-dependent diabetes mellitus and normal subjects

However! The fiber content (in fruit) mitigates the impact of the fructose almost entirely anyway.

And if you take fruits that are high in sugar and/but high in polyphenols, like berries, they now have a considerable net positive impact on glycemic health:

You may be wondering: what was that about “unless you have done something unnatural to it”?

That’s mostly about juicing. Juicing removes much (or all) of the fiber, and if you do that, you’re basically back to shooting fructose into your veins:

Natural sugars like honey, agave, and maple syrup, are healthier than refined sugars: True or False?

TrueSometimes, and sometimes marginally.

This is partly because of the glycemic index and glycemic load. The glycemic index scores tail off thus:

  • table sugar = 65
  • maple syrup = 54
  • honey = 46
  • agave syrup = 15

So, that’s a big difference there between agave syrup and maple syrup, for example… But it might not matter if you’re using a very small amount, which means it may have a high glycemic index but a low glycemic load.

Note, incidentally, that table sugar, sucrose, is a disaccharide, and is 50% glucose and 50% fructose.

The other more marginal health benefits come from that fact that natural sugars are usually found in foods high in other nutrients. Maple syrup is very high in manganese, for example, and also a fair source of other minerals.

But… Because of its GI, you really don’t want to be relying on it for your nutrients.

Wait, why is sugar bad again?

We’ve been covering mostly the more “mythbusting” aspects of different forms of sugar, rather than the less controversial harms it does, but let’s give at least a cursory nod to the health risks of sugar overall:

That last one, by the way, was a huge systematic review of 37 large longitudinal cohort studies. Results varied depending on what, specifically, was being examined (e.g. total sugar, fructose content, sugary beverages, etc), and gave up to 200% increased cancer risk in some studies on sugary beverages, but 95% increased risk is a respectable example figure to cite here, pertaining to added sugars in foods.

And finally…

The 56 Most Common Names for Sugar (Some Are Tricky)

How many did you know?

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  • Unlimited Memory – by Kevin Horsley

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Premise: there are easily learnable techniques to rapidly (and greatly) improve one’s memory. We’ve touched on some of these methods before at 10almonds, but being a newsletter rather than a book, we’ve not been able to go as deeply into it as Horsley!

    Your memory is far, far, far more powerful than you might realize, and this book will help unlock that. To illustrate…

    Some of the book is given over to what are for most purposes “party tricks”, such as remembering pi to 10,000 places. Those things are fun, even if not as practical in today’s world of rarely needing to even know the actual digits of a phone number. However, they do also serve as a good example of just how much of “super memory” isn’t a matter of hard work, so much as being better organized about it.

    Most of the book is focused on practical methods to improve the useful aspects of memory—including common mistakes!

    If the book has any flaw it’s that the first chapter or so is spent persuading the reader of things we presumably already believe, given that we bought the book. For example, that remembering things is a learnable skill and that memory is functionally limitless. However, we still advise to not skip those chapters as they do contain some useful reframes as well.

    Bottom line: if you read this book you will be astonished by how much you just learned—because you’ll be able to recall whole sections in detail! And then you can go apply that whatever areas of your life you wanted to when you bought the book.

    Get your copy of Unlimited Memory from Amazon today!

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  • Getting Things Done – by David Allen

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our “to-do” lists are usually hopelessly tangled:

    To do thing x needs thing y doing first but that can only be done with information that I must get by doing thing z”, and so on.

    Suddenly that two-minute task is looking like half an hour, which is making our overall to-do list look gargantuan. Tackling tiny parts of tasks seems useless; tackling large tasks seems overwhelming. What a headache!

    Getting Things Done (“GTD”, to its friends) shows us how to gather all our to-dos, and then use the quickest ways to break down a task (in reality, often a mini-project) into its constituent parts and which things can be done next, and what order to do them in (or defer, or delegate, or ditch).

    In a nutshell: The GTD system aims to make all your tasks comprehensible and manageable, for stress-free productivity. No need to strategize everything every time; you have a system now, and always know where to begin.

    And by popular accounts, it delivers—many put this book in the “life-changing” category.

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  • Spiced Pear & Pecan Polyphenol Porridge

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Porridge doesn’t have to be boring; in fact, it can be a real treat. And while oats are healthy by default, this version has extra layers of benefits:

    You will need

    Per person:

    • 1 cup milk (your choice what kind; we recommend almond for this)
    • ½ cup oats
    • 1 pear, peeled, cored, and sliced
    • ¼ cup toasted pecans, chopped
    • 2 tbsp goji berries
    • 1 tsp sweet cinnamon

    Method

    (we suggest you read everything at least once before doing anything)

    1) Soak the goji berries in a small amount of hot water. If you have an espresso cup or something of a similar size, that’s a great “bowl” for this task. A ramekin will suffice, otherwise, but use only as much water as is absolutely necessary to cover the goji berries (excess water will just leech polyphenols from the berries, reducing their nutritional value).

    2) Combine the pear and cinnamon in a saucepan with a couple of tablespoons of water, and simmer for 5 minutes.

    3) Combine the oats and milk in a separate saucepan (we imagine you know how to make porridge, but we’d be remiss to not include the step), and simmer for 5 minutes, stirring as necessary.

    4) Drain the goji berries and the pear, if there is water remaining outside of the fruits.

    5) Assemble: we recommend the order: goji berries, porridge, pear, pecans.

    Alternative method: simply layer everything in a slow cooker, in the following order: goji berries (no need to pre-soak), oats, milk (stir it a little to ensure oats are all wet), pear-dusted-with-cinnamon (no need to pre-cook), pecans. Put it on the lowest heat with the lid on, and leave for a couple of hours.

    Alternative alternative method: layer everything as we just said, but this time in portions of 1 jar per person, and leave it overnight, per overnight oats. Then, in the morning, gently warm it (if you like) by putting it in the microwave (lid removed!) for 2 minutes on medium power.

    These latter methods are increasingly better nutritionally, as they won’t wash away some of the polyphenols from the goji berries and the lower temperatures keep the glycemic index of the oats lower, but we appreciate you won’t always have the time to do it this way.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Getting Flexible, Starting As An Adult: How Long Does It Really Take?

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    Aleks Brzezinska didn’t start stretching until she was 21, and here’s what she found:

    We’ll not stretch the truth

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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