Today I am going to tell you all about sugar by describing what it really is, the main forms it exists in, its effects on the body, and how we can avoid it. Sugar is the simple name for the sweet, short-chained, simple carbohydrate used in foods. Sugar is broken down into two categories; simple incarcerations such as glucose, fructose, and calaboose, and complex disaccharide such as sucrose, maltose, and lactose. A. Sugar is a very calorie dense food with no nutritional value.
Not all calories act the same way, calories from sugar are more fattening than any other calorie.
A study done y Mind, Body, Green concluded that “In the American diet added sugar alone accounts for 496 calories per day’. B. A major problem in the food industry is that sugars are hidden in almost all of our foods and we don’t even realize we are eating them. Hidden names for sugar include High Fructose Corn Syrup, Malnutrition, glucose, cane crystals, and many more.
Some high sugar foods that we may not expect are; BBC sauce, with 16 grams of sugar per 2 tablespoons, low-fat yogurt, with 30 grams of sugar per 8 ounces, fruit juice, with 23 grams of sugar per 8 fluid ounces, and soda with 29 grams of sugar per 8 fluid ounces.
According to Forbes, an adult should not be consuming more than 40 grams of sugar per day. However, the average American consumes over 90 grams per day. Many companies are now producing “low fat” versions of their foods but all they are really doing is taking out fat and adding more sugar, which just ends up turning to fat.
II. Now that you have an overview of sugar will go into detail about some of the different types, focusing on Glucose and Fructose. A. There are three different types of macroeconomics sugars. The first, called glucose, is a naturally occurring sugar found in fruits and vegetables.
The second, called fructose, is another naturally occurring sugar found in fruits, root vegetables, cane sugar, and honey. It is also the sweetest of all the sugars. The third, called calaboose, is a milk sugar and is less sweet then glucose and fructose. B. There are also three different types of disaccharide sugars. The first, called sucrose, is found in sugar cane and used in table sugar. The second, called maltose, is found in grains and is the least sweet of the sugars. The third, called lactose, is found in milk. C. Glucose is one of the main sugars we consume and is also the safest.
This is the type of sugar that our cells use for energy and it also produces insulin in the pancreas. Its downside is that it causes the liver to produce a substance called very low density lepidopterist or BLVD d. Sucrose and High Fructose Corn Syrup, or HUFFS, is the other main sugar we consume and also the most damaging. Sucrose is 40% fructose and HUFFS is 55% fructose. The reason for why it is so bad for you lies in how our body processes it. It can only be metabolize by your liver, which causes it to contain more calories, about 3 times the amount in glucose. It also results in a higher production folds.
Fructose releases a substance called lepton to the brain which causes you to not feel full, resulting in a larger consumption of the fructose containing food. E. There is also a very big difference between processed sugar and UN-processed sugar. The fructose contained in fruit is k because fruit is very high in fiber, which causes you to feel full so you won’t eat as much. Processed sugar has all of the fiber stripped from it which is why you will never feel full. Ill. Now I’m going to focus on fructose and its effects on the body. Unfortunately, fructose is the main sugar in almost all foods that we eat.
This is unfortunate because it is the most calorie dense and unhealthy sugar that exists. A. The most basic effect is tooth decay. Decay created by Sugar is faster than decay created by any other substance. B. The second effect is its relation to belly fat. In the past 30 years adolescent obesity rates have tripled and child rates have doubled. Americas sugar intake has also doubled in this time period and the main blame lies on our fructose-filled beverages. Fructose intake matures visceral fat cells, setting the stage for an increased amount of fat. C. The third effect is that it damages both the heart ND the liver.
The American Heart Association displays strong evidence that “sugar can affect the pumping mechanism of your heart and could increase your risk for heart failure?”. A Journal in Nature Magazine suggests that sugar also has detrimental effects on your liver and companies should be putting the same labels on sugar that they do on alcohol. It states that while fructose is being metabolize by the liver, it damages these metabolic pathways and leads to several problems down the road. D. The fourth effect of fructose is its interference with immune function. Sugar has been proven to suppress immune responses.
This is because the bacteria and yeast found in our bodies feed on sugar and when these organisms get out of balance, we are more likely to contract an illness or infection. E. The last effect I’m going to discuss is advanced aging. After entering your blood stream a percent of all sugar attaches itself to a protein in a process called glaciating. This leads to loss of elasticity in both our skin and our organs. IV. Now that have told you all of the horrible things about refined and processed sugars you are probably wondering what to do about it. Your main goal should be to stick to trial sugars and eat them in moderation.
Try and get most of your daily 40 grams of sugar through fruits but if you need to satisfy a sweet tooth or need to use sugar in baking there are lots Of natural sugars that work just as well and are much more nutrient dense. A. Raw honey is a great natural sweetener and works well in place of white sugar while baking. It is a natural antibacterial and it boosts the immune system, promotes digestive health, and is very high in antioxidants. It also stabilized blood pressure and helps to balance blood sugar levels. B. Pure Maple syrup is another great natural whitener that works well in place of brown sugar while baking.
It contains only evaporated maple tree sap and is very high in manganese and zinc. C. There are also several other natural sugars that you may not know very much about. Steven is a sweetener extracted from a Steven plant. It IS all natural and about 300 times sweeter than table sugar. It is not very nutrient dense but it contains no calories and will not change blood sugar levels. Date sugar is simply dried dated pulverize into a powder. It is very sweet and works well replacing either white or brown sugar in recipes. Coconut sugar contains iron, Inc, calcium, and potassium as well as several antioxidants.
It is also high in fiber and has very minimal effects on blood sugar levels. D. Other than using natural sugars it is important to stay away from both low-fat foods and sweeteners labeled as artificial sweetener. This is because, as mentioned before, when companies produce low fat foods they are usually just taking Out the fat and adding loads of Sugar, which is much worse for you. You should try and avoid artificial sweeteners because they are extremely processed and loaded with chemicals, which again, ends up being worse for you than sugar itself.