Define Refined Sugars

If you sprinkle table sugar in your coffee or on your cereal, you're using refined sugar. The process of refining sugars strips away fiber and nutrients. These empty calories can cause obesity and other health problems, and public health organizations recommend limiting refined sugars.

Description

Refined sugars come from sugar cane or sugar beets. Refining means purifying by removing unwanted substances. Refined sugars are purified by separating the sugar, or sucrose, from the rest of the plant, explains Susan Roberts, Ph.D., a food scientist and professor of nutrition at Tufts University in Boston. Unwanted materials, such as plant fibers, soil, bugs and mold, are then stripped away. After boiling, drying and processing, the result is raw sugar. Refined sugar sold as table sugar is further refined by bleaching to give it a flawless white appearance. This bleaching process involves adding lime and carbon dioxide to raw sugar.

Examples

Confectioners' sugar is raw sugar that has been ground into a fine powder. Brown sugar is refined sugar with added molasses, a thick dark syrup that's left after sugar beets or sugar cane is processed for table sugar. Table sugars, confectioners' sugars and brown sugars are commonly used in baking.

Health Dangers

Refined sugars can lead to weight gain and elevated triglycerides, a risk factor for heart disease. Refined sugars also cause tooth decay and are associated with a higher risk of Type 2 diabetes, according to Roberts. MedlinePlus indicates refined sugars may contribute to hyperactivity in kids because sugars enter the bloodstream quickly and cause blood sugar to rise. This might trigger adrenaline release, making a child hyper. Refined sugars also make it more likely you'll skimp on essential nutrients in other foods.

Tips

MayoClinic.com recommends limiting sugary sodas, candy, gum and other sweets that are high in added sugars. The American Heart Association recommends that women consume no more than 100 calories per day and men consume no more than 150 calories per day from added sugars -- that's about 6 tsp. of added sugar for women and 9 tsp. for men. Don't sprinkle refined sugar on your cereal or fruit, and try to limit using refined sugar when baking and cooking. Avoid adding refined sugar to your coffee or tea. That doesn't mean you should eliminate all sugars, however. Sugars occur naturally in some healthy foods like fruits, vegetables and milk, but these sugars haven't been refined.