All About Sugar

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Let’s talk about sugar, why is it so bad for us? We will review all about sugar, what is it, and what it does to our bodies. Sugar is part of the larger family of called “carbohydrates” which include starches, sugar, and fiber. All carbohydrates are all foods from plants, milk, and yogurt and are made of varying combinations of sugar molecules. However, how these molecules combine determines how easily they’re broken down and used by the body.  Carbohydrates is the main source of energy for our body, but all carbohydrates are not created equal.

Sugar refers to a class of simple molecules that are easily digested by the body. Some types of sugar are granulated sugar (white sugar), brown sugar, honey, molasses, maple syrup, and agave. Sugar is a fast acting, dense source of energy. A little bit goes a long way! 

Energy from Sugar

Sugar like all carbohydrates are the source of energy for our bodies. Carbohydrates are a source of energy to do important work like move, breath, grow, heal, think and many other important works our bodies need to exist. ALL types of sweeteners including sugar are converted into blood glucose also known as blood sugar. Blood sugars are used by our muscles and organs as energy. We use almost 50% of the sugar in our bodies for thinking, learning, and memory.  Starches, another form of carbohydrate is also converted into blood sugar by the body. Starches are the most commonly consumed type of carbohydrate, an important source of energy for many people. Cereal grains and root vegetables are common sources.  Starches are classified as complex carbohydrates, since they consist of many sugar molecules joined together.   If we eat a lot of simple sugars and a lot of starchy foods, we are getting too much sugar.

Too Much Sugar is a Problem

The sugar itself is not the issue. Getting a lot of your energy needs from foods with minimal vitamins, minerals, nutrients, and antioxidants doesn’t help your health. Consuming a lot of sugar, more than 6-9 teaspoons or 24-36 grams on a regular basis has been shown to increase the risk of diabetes, stroke, heart attacks, and increases weight gain. Research shows that the more sugar people consume, the greater the likelihood of developing disease. 

Avoid Simple Sugars

Our bodies need blood sugar or energy which we can get from any type of carbohydrate. Starches like grains and root vegetables are sources of blood sugars. We do not need to eat sugar in order to give our body energy. We can get it from other foods like potato, rice, pasta, bread, quinoa, oats, etc.  These complex carbohydrates give us additional vitamins, minerals, and nutrients like fiber and protein while keeping us full. Consider this, 2 tablespoons of sugar have the same blood glucose effect as 1 cup of potato OR 2 slices of most breads OR 1⁄2 bagel OR 2/3 cup pasta or rice.

However, there are times that having sugar is better than getting it from starch because you need a boost in blood glucose without the big portion. For example, if you are a diabetic with low blood sugar or an athlete that needs fuel for an endurance event. Additionally, sugar allow someone who is dehydrated absorb electrolytes (that’s why Gatorade has sugar in it!). 

To be healthy get most of your energy from complex carbohydrates which also contain vitamins, minerals and fibers. Cut down on sweeteners or simple sugars, to minimize risk of chronic diseases like diabetes or weight gain.  Carbohydrates from whole food sources are best, avoid white foods like white bread, white rice or white pasta which have little nutritional value other than sugar or calories.

Part 1of 2 about sugar. Based on articles by R. Toutant RD

see Part 2

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