Sugar-The Sweet Truth

         


Sugar.

 All forms of concentrated sugar-white sugar, brown sugar, malt, glucose, honey and syrup are fast releasing, causing a rapid increase in blood sugar levels. If the sugar isn't "required" by the body, it is put into storage, eventually emerging as fat!

But what about the sugars that are in fruit? 
 Well, fruit contains a simple sugar called fructose, which needs no digesting and can therefore enter the bloodstream quickly but is considered low releasing. This is because the body cannot use fructose as is, since cells only run on glucose! As a result, the fructose first has to be made into glucose by the body, which effectively slows down the sugars effect on metabolism. Some fruits, such as grapes and dates contain pure glucose so they are considered FAST releasing because the body doesn't have to convert fructose to glucose... So grab some before you hit the gym for some quick energy! Apples, on the other hand, contain mostly fructose and are slow releasing.

So how about sugar in carbs?
 Refined carbs (white bread, white rice, and refined cereals), have a similar effect to refined sugars, while oats or more "complex" carbs (brown rice, grain breads, veggies), release their sugars slower which help sustain energy without a drop!

Ever felt light headed or cranky from not eating when you should have? This is why...
 Balancing your blood sugar! Keeping balanced blood sugar is probably the most important factor in maintaining even energy levels and weight. The level of glucose in your blood largely depends on your appetite. When the levels drop, you feel hungry, maybe light headed, fatigue, irritability, nervousness, headaches and cranky..sound familiar???
When levels are too high, the body converts the excess to glycogen (a short term fuel stored in your muscle cells and liver) or fat.

Breaking the habit.
 We really develop the taste for goodies in our childhood. It can be somewhat of an addiction, like caffeine and stimulants, so be patient with yourself if your goal is to wean off of it. The best way to break the habit is to just go cold turkey baby! Try sweetening your oatmeals, cereals, etc with fruits instead of sugars. Be realistic though. I treat myself, but in MAJOR moderation. When you do cheat, enjoy it and don't feel guilty..but get back on track right after :)

So what's the deal with "sugar alternatives"?
 Surprisingly, alternatives to sugar, such as honey or maple syrup are only a little bit better, They both contain more minerals than refined sugar, but most commercial honey is heated to make it more liquid for easier packing. The heat turns honey's natural sugars into a different kind of fast releasing sugar like glucose. So much for honey in  my coffee in the morning... If you love honey, try and get the untreated kind from local farmers. Artificial sweeteners are no bueno as well. Some have been shown to cause harmful side eggects when taken in large quantities. One of the best sugar alternatives the I really like to use is xylitol. It's a vegetable sugar that tastes like sugar but has very little effect on blood sugar!

so thats the "skinny" of it. Use your best judgements with your sugars and treats.