Sugar, sugar, it’s not just candy girl
We assume that sugar is out rightly something sweet but that isn’t always the case. Sugar can be:
- Glucose: Produced by your body as it breaks down both simple and complex carbohydrates. It is also found occurring naturally in some foods like honey and peaches.
- Sucrose: Made up of equal parts glucose and fructose. Most commonly known as ‘table sugar’. Extracted from sugar cane/beets. It is naturally occurring in many fruits and vegetables but is added to processed foods.
- Fructose: It is ‘fruit sugar’. Naturally occurring in most fruits and vegetables as well as honey and agave. It is added to processed foods as high-fructose corn syrup.
Is sugar a carb?
- Carbohydrates (as well as fat and protein) are the body’s source of energy
- The use of refined sugar is one of the reasons why some carbs are “bad”
- All carbs will break down in your body and produce glucose- blood sugar
- Bad carbs, those including refined flour and added sugar, break down faster causing blood sugar levels to spike
- Good carbs, complex carbohydrates such as whole-grains and brown rice, break down slowly so it is easier for the body to regulate
- Not all simple carbs/sugars are bad, you can find them in nutritious fruit
Well, should I be consuming added sugar at all if I’m getting it from carbs already?
- Moderation is key. The recommended daily allowance for added sugar is 6 teaspoons a day for women and 9 for men
- There is no need to deliberately incorporate added sugar in your diet but if you have a sweet tooth, you don’t have to deprive yourself
Sugar? No thanks
- Sugar is strongly related to a higher risk of heart disease and high blood pressure
- Too much of sugar creates insulin resistance- which can lead to diabetes
- Cavities
- Fructose goes through the liver and too much of it will cause a liver to become fatty
- Results in weight gain
- Gives temporary energy (sugar high) but as the levels deplete you may experience a sugar crash
- It can cause depression
- It is an addictive substance
- Damages the collagen in your skin
- Likely affects sexual performance in males
- Disturbs your sleep cycle
Say something sweet at least
- If you’re keeping up with a relatively healthy lifestyle, you can go ahead and have that soda you’re craving
- Keeping your sugar intake in check is the most important thing; a little awareness goes a long way
- Know where your sugar is coming from; you may be enjoying yourself some baked beans for breakfast while being blissfully unaware that it does in fact contain sugar
- It’s hard to kick the sugar habit, just allow yourself time and patience