Sugar seems to be getting a lot of attention in recent years and for good reason. In North America we’ve seen a significant increase in the amount of sugar being consumed and it’s having a huge impact on our overall health – and not in a good way.
Our digestion, immune system and mood are all adversely affected by an overabundance of sugars and we’re feeling the impact throughout our entire body.
Making informed choices about what we consume is always imperative when it comes to our health, so, this month, let’s examine the secrets of sugar.
If we break it down into its most basic parts there are three single sugar molecules (known as monosaccharides) that compose all of the sugar or carbohydrates we eat – these are Glucose, Fructose and Galactose. These molecules pair together to give us 2 connected sugars (known as Disaccharides). These are:
Sucrose or table sugar - composed of glucose and fructose
Lactose, the sugar found in dairy - composed of glucose and galactose
Maltose – composed of glucose and galactose
Glucose, the most common and the most important, is part of a chemical reaction in our body called the Krebs or Citric Acid cycle. This reaction is what helps us produce ATP (Adenosine Triphosphate) which is the energy currency within each of our cells.
So why is this important?
Because glucose is the master molecule for helping gain the energy we need for basic, everyday activities – work, exercise, sleep, etc., Protein and fat play a role as well but for today we’re keeping our eye on the sugar.
When considering the multitude of different diets and eating lifestyles available, most tend to gravitate towards the low carbohydrate and low sugar options. While there are plenty of these to chose from and many are excellent choices, it’s important to remember that glucose is not the enemy. In fact, it’s the quantity, quality and form that we consume that can be problematic to our health.
Most of our sugar intake comes from carbohydrates but these aren’t necessarily “bad” either. In fact, there are two types of carbs – simple and complex.
Simple carbohydrates are composed of glucose, fructose or galactose. These sugars are quickly and easily processed by the body, which can cause sudden increases in your blood sugar. Unless you’re a diabetic with very low blood sugar, this isn’t always ideal. Simple carbohydrates are foods like white rice, chips, candy, fruit juices, white bread and table sugar. These types of foods are notorious for the that “crash and burn” feeling. We generally feel energized soon after eating a simple carbohydrate but will then feel tired twenty minutes later. This is because our blood sugar has spiked, the glucose has been used and now there is no energy left to keep us going.
Complex carbohydrates on the other hand take significantly longer for the body to digest and are always preferred as a glucose source. They contain the monosaccharides that we talked about before, but they also contain micronutrients and fiber. The micronutrients help support varies parts of your body while the fiber helps to slow down the release of the glucose into your blood stream so you have a steadier release of energy instead of a spike. Complex carbs keep us feeling fuller for longer and are much better at keeping our energy levels stable.
Added Sugar and Hidden Sugar
Any doctor will tell you the majority of our sugar intake should come from complex carbohydrates – fruits, vegetables, ancient grains, beans, nuts and seeds. But, as we all know, this is often not the case. In addition to the basic carbohydrates our bodies require, many of us are also consuming a great deal of “added sugars”. These are those simple sugars we spoke about earlier that spike your blood sugar and often make you feel fatigued afterward – and unfortunately these can be found all throughout the grocery store.
We can all generally pick out the obvious culprits like pop, candy, frozen treats, baked goods, sweetened fruit drinks, syrups and toppings but they’re also commonly found in condiments, dressings, cereals, granola bars, yogurt, processed meat, pasta sauces and a ton of other everyday products. Even foods labeled as “low fat” have added sugar to make them taste better.
These hidden sugars can sometimes get tricky to spot as they aren’t always conveniently labeled as glucose. In fact they have a whole host of pseudonyms. Some of the most common include: high fructose corn syrup, cane sugar, palm sugar, coconut sugar, rice malt, saccharose and treacle. Luckily, manufacturers in Canada are required to list all the ingredients in every product so pay close attention to those labels!
Making Healthy Choices
Eating the right kind of sugars sounds simple and in actual fact, it is. Eat whole foods first.
The majority of your sugar intake should always come from vegetables, fruits, nuts, seeds, legumes and ancient grains. These are the foods made up of those “good-for-you” complex carbohydrates that contain vitamins and minerals your body requires on a daily basis. They will help you feel fuller for longer and will keep you energized.
Read your ingredient labels! If you’re choosing to eat processed or packaged food, be mindful about the types and quantities of sugars that are in your food. Keep an eye on those portion sizes too as they can be misleading. And lastly – and most simply - limit the amount of added sugar in your diet on a daily basis – your pancreas, brain, immune system - and entire body - will thank you.
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