Sugar and carbohydrates in general can be very nutritious for your diet, but not all is going to make positive impact. That defines not the actual sugar itself, but how it is consumed and how quickly your body absorbs it by raising your glucose levels. Still, there is a rule and a must-know that good sugars are found in whole foods and bad ones in processed.
Types of Sugar
3 types of carbohydrates are built from sugar molecules: sugar, starch and fiber. The most common sugars are fructose, sucrose and lactose, they come just from 2 molecules. There is starch and fiber which are more complex, because they are made from hundreds of sugar molecules. When you are digesting, sugar helps to transfer energy through your bloodstream. And everything sugary that you consume are processed into glucose which is the said energy. They are quickly and easily digested, that’s why you feel energy rush almost instantly. These are the bad sugars, because after, you suffer from crash and feel more tired and sleepy before, when you were hungry.
Natural vs. Added
Legumes, fruits and nuts contains the good simple sugars. When sugars are in the whole food, they bring along minerals, vitamins and fiber. Fiber is really good for the body and digestion. It slows down the absorption of sugar which regulates your blood pressure (that means there are no spikes and crashes). It is released slow and you feel the energy for a longer period of time.
Added sugars don’t come with anything healthy. All the vitamins and minerals went through harsh process and there are none left. It gets right into your bloodstream and you feel energized for a little bit. It does not mean that they are bad, but consumption of just added sugar in high quantities leads to heart diseases. That’s why Dietary Guidelines suggest limiting them to 10 percent of the whole daily sugar intake.
1 teaspoon of sugar has sixteen calories, honey twenty -one. In generic cola glass you will get 8 spoons of sugar. Consuming this daily will lead to weight gain and increases chances to develop second type of diabetes. They are all empty calories which stays in your fat storage. When they enter your body and bloodstream, pancreas starts releasing insulin which lets sugar move into cells. Sugar stays in your blood when cells start to become resistant to insulin. Because of that you can develop type 2 diabetes.
Because you need glucose to have energy, it is important to consume carbohydrates daily. For women you need 25 grams of fiber and for men daily dose is 38 grams. It is best to get them from whole foods that were mentioned before to receive other nutrients that are needed for body to function healthy. American Heart Association recommends that if you consume processed sugar do not overdose and for women no more than six spoons per day, for men no more than nine. Just remember that all sweeteners that said to be healthy, like maple syrup, honey or brown sugar, have added sugars too.