Sugar

Sugar: Friend or Foe

Have you heard of the following terms: Sucrose, Fructose, Glucose, Added sugar? Sugar occurs naturally in all foods that contain carbohydrate like fruits,vegetables, grains & diary. Consuming these natural sugar is OK. The body digests it SLOWLY( i.e. low glycemic index) & it steadily enters the blood & cells to supply energy. Such foods that produce this natural sugar do not need ADDED sugar to supply the energy.

Natural vs. Added Sugars:

Our bodies naturally breaks down carbohydrates in fruits, vegetables, grains, and dairy into sugars like glucose for energy. This is perfectly healthy (low glycemic index, meaning slow and steady release of sugar into the bloodstream).
Added sugars are manufactured sweeteners like sucrose (table sugar), high-fructose corn syrup, and honey that are incorporated into processed foods, beverages, and baked goods. These are high in calories and devoid of nutrients.

Health Risks of Added Sugar:

Weight Gain and Obesity: Excessive added sugar intake leads to weight gain, increasing the risk of diabetes and heart disease.
Acne: High sugar diets can trigger oil production, causing acne breakouts.
Inflammation and Cancer: Chronic sugar consumption promotes inflammation linked to cancers like prostate cancer.
Kidney Disease and Gout: Fructose in added sugars can elevate blood uric acid levels, contributing to gout and kidney problems.

Glycemic Index (GI): Understanding Sugar Release

Every food we eat contains sugars that convert to glucose for energy.
The glycemic index (GI) measures how quickly this conversion happens. Lower GI indicates slower sugar release, putting less strain on the body's insulin production.
Fruits and vegetables generally have a low GI, while processed foods, sweeteners, and refined grains have a high GI, leading to rapid blood sugar spikes.

Making Smart Choices:

Choose whole foods like fruits, vegetables, legumes, and whole grains for their naturally occurring sugars and fiber content.
Limit processed foods and sugary drinks.
Consider natural sweeteners like fruits in moderation, but be aware they can still raise blood sugar.
Artificial sweeteners may be a low-calorie option, but use them sparingly as they can have digestive side effects.

Reducing added sugar intake and opting for natural sources of sweetness is crucial for maintaining a healthy weight and preventing chronic diseases.