Sugar IS Bad. Or Is It???
Yup it is…bad. But like anything else, it’s only bad in excess. When we digest sugar, enzymes in the small intestine break it down into glucose. This glucose is then released into the bloodstream, where it is transported to tissue cells in our muscles and organs and converted into energy. Because the brain is so rich in nerve cells (or neurons) it is the most energy-demanding organ, using one-half of all the sugar energy in the body. Brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain uses this fuel source. Whatever is leftover is stored in the body as fat, which is fine, because dietary fats are essential to give your body energy to support cell growth; help protect your organs and keep your body warm; help your body absorb some nutrients; and produce important hormones.
Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Because your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers. The sweet dangers of sugar occur when you consume too much added sugar; that’s the extra sugar found in processed foods like marinara sauce, peanut butter, and many other unexpected products such as low-fat yogurt, breakfast bars, soup, bread, cured meats, fruit drinks, ketchup, and most processed foods. Unlike foods and drinks that naturally contain sugar, those with added sugar provide no nutritional value and are a poor energy source because the body digests added sugar too quickly.
Foods with natural sugars (L) and foods with added sugars (R)
Consuming too many added sugars puts you at a higher risk for a poor lipid profile (higher triglycerides, lower HDL (the good cholesterol) and higher LDL levels (the bad cholesterol) in the blood) which increases your risk for coronary heart disease. In addition, there has been research proving that added sugars increase your risk of high blood pressure, cancer, depression, and type 2 diabetes. It has been linked to acne; it may accelerate the skin aging process and cognitive decline; and it can negatively impact dental health; and so on.
In the United States, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children. According to the National Cancer Institute, adult men take in an average of 24 teaspoons of added sugar per day, which is equal to 384 calories!
Sugar has a bittersweet reputation when it comes to health. So here are some sugar tips to help you make sweet choices:
If you are going to eat something sugary, eat it before a workout. This way your body will use the carbs as energy. Or, it will use some of the sugar after the workout to replenish glycogen in your liver and muscles. Alternatively, avoid eating sugar if you are going to be still for more than an hour; if you eat sugar and then sit, you won’t use much or any of it as energy and it will be stored as fat.
Pair sugary items with a source of protein, fiber, or complex carbohydrates. These foods have longer sugar chains making them more complicated to break down. The pairing, therefore, slows down the digestion of the sugar over a longer period of time.
Sweeten bland items with foods that are naturally sweet (i.e. sweet potatoes, apples) and use spices to add more complex flavors.
Be aware of added sugars in food products…eating a healthy diet and being conscience of your sugar intake is all about paying attention to food labels.
In small quantities, artificial sweeteners aren’t evil. Natural sweeteners like stevia are a great low- calorie option that will not be absorbed by the body. Stevia has been on the market for more than a decade, and there no studies showing negative side effects of stevia intake with normal consumption. Aspartame is another common artificial sweetener usually found in diet soda. Like stevia, aspartame is also approved in the United States and Europe with no evidence to remove it from the market.
Still have questions? Come in to either Success Studio North or Success Studio Ivy and we will give you the “Sweet ‘N Low” down on sugar!
