What is sugar, how is sugar used in the body and how can you avoid hidden sugars in your foods.
So… what is sugar?
Well, the main type of sugar you will probably be thinking of is the granularised commercial table sugar, the type of stuff you put in your tea or coffee.
This type of sugar is a processed form of what is usually found in most plants. Sugarcane and Sugar Beet are the two that are used for the production of the sugar you are thinking of when you ask, what is sugar?
Sugar is a soluble carbohydrate that is found in foods.
Simple sugars are called Monosaccharides, of which you will be most familiar with Glucose/Dextrose, Galactose and Fructose.
The table sugar we are all so familiar with or “Granulated Sugar” as it is usually known, is Sucrose, a Disaccharide of Glucose and Fructose.
You may be asking “what is a Monosaccharide?”
Well, a Monosaccharides is a simple sugar, it is the most basic part of carbohydrate and cannot be further hydrolyzed or broken down into simpler compounds.
You may also be asking “what is a Disaccharide?”
Well, basically a Disaccharide is the type of sugar that is formed when two Monosaccharides join together. e.g. Sucrose, Lactose, and Maltose
More than just table sugar
Anything that has carbohydrate in it will be broken down into sugar (glucose) by the body.
So when you are thinking, what is sugar in? Think Potato Crisps/Chips, Bread even Plain White Flour, and you will be thinking along the right track.
ANYTHING THAT THE BODY BREAKS DOWN INTO GLUCOSE BASICALLY HAS THE SAME EFFECT ON THE BODY AS PLAIN SUGAR.
The only basic difference is, how much you eat, how fast it is absorbed by the gut and how quickly your blood sugar rises…
ANYTHING THAT THE BODY BREAKS DOWN INTO GLUCOSE BASICALLY HAS THE SAME EFFECT ON THE BODY AS PLAIN SUGAR. The only basic difference is, how much you eat, how fast it is absorbed by the gut and how quickly your blood sugar rises... Click To Tweet
Heard of the Glycemic Index?
The Glycemic Index shows you how quickly a type of food will be raising your blood sugar.
The Glycemic Index is based on a scale of 1-100, with 100 being pure glucose.
It was found that white bread, french fries, and other simple carbohydrates are virtually identical in the effect that they have on the body when it comes to a sudden rise in blood sugar.
So it becomes obvious that the more you remove a food from its origin by excessive processing, the more rapid the rise in blood sugar will be.
That is one of the themes that the WHOLE FOOD MOVEMENT is based on.
For more information on the Glycemic Index and a list of GI foods, follow this link to Diabetes UK
Reduce Your Intake of Added Sugars and improve your health.
Over-consumption of sugar has been implicated in the occurrence of obesity, diabetes, cardiovascular disease, dementia, and tooth decay.
The addition of extra sugar to pretty much everything is the single worst thing that has changed in the modern diet!
A little sugar is fine, but when the quantity that is eaten on a daily basis becomes too much… Metabolic health problems are no far behind.
Obesity, type 2 diabetes, heart disease as well as many types of cancer can be linked to excess sugar consumption.
A little sugar is fine, but when the quantity that is eaten on a daily basis becomes too much, metabolic health problems are no far behind... Obesity, type 2 diabetes, heart disease as well as many types of cancer can be linked to excess… Click To Tweet
Typical foods that are high in sugar are:
| Regular soft drinks, energy drinks, and sports drinks | Pies and cobblers |
| Candy | Sweet rolls, pastries, and doughnuts |
| Cakes | Fruit drinks, such as fruitcakes and fruit punch |
| Cookies | Dairy desserts, such as ice cream |
Some of the more simple names for added sugar are:
| Agar Nectar | Invert sugar |
| Anhydrous dextrose | Lactose |
| Brown sugar | Malt syrup |
| Confectioner’s powdered sugar | Maltose |
| Corn syrup | Maple syrup |
| Corn syrup solids | Molasses |
| Dextrose | Nectars (e.g., peach nectar, pear nectar) |
| Fructose | Pancake syrup |
| High-fructose corn syrup (HFCS) | Raw sugar |
| Honey | Sucrose |
Conclusion.
So now that you know a bit more about what a sugar is.
When your thinking about cutting out sugar, don’t just cut out the soft drinks.
look at the foods you eat and the quantity, consider what effect the white bread will have on your blood sugar and remember, even good foods in large quantities will sometimes be the same as tucking into a bag of table sugar.
I would recommend reading my post on
how to lose weight safely and keep it off, for tips on food and weight loss.
Be safe and Be well.
Bob.
