Understanding Sugar Take II
Updated: Aug 11, 2017
So last week in part I of this short sugar series I shared the different types of #sugar. In case you missed it and to truly maximize the benefit of this lesson go back to read Understanding Sugar Take I
This week we’re talking about how sugar is processed in our bodies and how it fits in our nutrition plan…
How Sugar is Processed in Our Bodies
In today’s Standard American Diet (S.A.D.) fructose is the sugar of choice. It’s not that fructose itself is bad (fruit contains fructose), it is the HUGE quantities in which it is consumed that is the issue. The two main reasons that fructose is so damaging to our bodies are: your body metabolizes fructose in a much different way from #glucose and the HUGE quantities in which fructose is consumed makes the negative effects that much more damaging. The burden of processing fructose falls solely on your liver. Your liver only breaks down about 20% of glucose and since nearly every cell in your body uses glucose it is normally “burned up” after consumption.
So where does all the fructose go once you consume it? You guessed it, right onto your thighs...it is turned into FAT, which means more fat deposits throughout your body.
What about Fruit?
#Fruit also contain fructose, BUT whole fruits also contain fiber, vitamins and other beneficial antioxidants that reduce the hazardous effects of fructose. Juice on the other hand is a different story and is as damaging as soda. A glass of juice is full of fructose and lacks the antioxidants and fiber. We need to be mindful of our fruit consumption and match it with our activity level and health and fitness goals.
Does Sugar Fit into a Supportive #Nutrition Plan?
Yes:-) Even though sugar and in particular fructose is very detrimental to our bodies, I don’t think it is realistic to live in a reality where you are NEVER going to eat sugar again. However, I do feel through education, preparing your own food, and conscious and mindful eating you can DRASTICALLY cut down on your sugar consumption.
Below are Three Tips for cutting down on sugar:
Cut sugar out of your diet for at least 3 weeks completely. Your body can become “sensitized” to sugar and it’s effects. After you completely cut it out for several weeks your body will be less reactive to it.
Make your own “treats.” This way you can control how much sugar you add. More than likely you can cut the sugar in a recipe in half and it will still be sweet enough for you.
Consume natural forms of sugar such as fruit and raw honey (still in moderation) and completely avoid processed packaged foods that contain high fructose corn syrup as well as the other forms of sugar I named last week.
Additional Reading reading and source: Fructose: This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging, Dr. Mercola.