The Not So Sweet Truth about Sugar Consumption! Im sure you know that a regular exercise program and proper nutrition can result in improved health, feelings of well-being, and weight loss. The types of food we consume, or the fuel that goes into our body, also plays a big role. Recently, sugar seems to be everywhere – not just in the foods we eat, but in the headlines we read. While some sugars are essential and used as energy, others can have an extremely negative effect on the body. In fact, one of the leading causes of weight gain is the intake of too much sugar. By definition sugar refers to “a simple, water-soluble, crystalline carbohydrate.” Carbohydrates are the main energy source for the body, and they are the main source of calories in virtually every diet worldwide. Some examples include: Glucose, Fructose, and Sucrose (or table sugar). Most carbohydrates are broken down into glucose, the main source of energy for the human body. Glucose is created by the digestion of carbohydrates and can be directly metabolized by the cells throughout the body. Any small left over amount is converted by the liver to fat and stored for later use. While fructose does provide energy for the body, it must first be processed by the liver before it can be used by the cells. Once fructose is processed, a high percentage is converted to fat. Research has shown a whole host of potential negative side effects associated with high fructose consumption, including: Obesity, Type 2 Diabetes; Hypertension and high blood pressure. Sucrose is made up of two molecules: one glucose molecule and one fructose molecule. Sucrose is basically 50% fructose. As a result, it does provide cellular energy through glucose, but consuming sucrose has the same side effects as fructose. “Natural” Sugar Sugar can occur naturally in the foods we eat, or be added in a processed or refined form. Fruits contain naturally occurring fructose, as well as an important balance of fiber. Fiber has a moderating effect on the way fructose moves through the body. There are many ways to reduce the amount of refined sugar we consume: 1) Choose fresh fruits for snacks and desserts instead of processed, high-sugar foods; 2) Avoid drinks that have a high-sugar content like sodas, juices and sports drinks; 3) Eat fresh foods, and avoid fast foods and other processed foods. In summary, eat a balanced diet with reasonable portions made up of natural foods like fruits, vegetables, nuts, and whole grains. Eating more of these whole foods rather than packaged process foods helps reduce sugar consumption. Since all calories are not created equal, make sure you are getting the right foods to fuel your body, and reduce sugar intake to create a healthier lifestyle. At Fit4You, we pride ourselves on offering the most comprehensive and up-to-date fitness, nutrition, personal training programs, and great classes for our members and clients. Call us today to find out how we can help you meet your Fitness and Nutrition goals!
Posted on: Wed, 18 Jun 2014 11:38:59 +0000
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