Sugar is your worst enemy
Sugar
Sugar is your worst enemy for optimal health. Causes inflammation, the major cause of most chronic diseases, weight gain and so much more…
Carbohydrates are the primary source of energy in nearly every cell in the body. Every gram of
carbohydrate is equal to four kilocalories. During digestions, carbohydrates are broken down into
smaller molecules. The process begins in the mouth with the addition of saliva
and salivary amylase to the carbohydrate. In the stomach, amylase is removed via stomach acid
and continues to digest the carbohydrate.
With the presence of fibre in complex carbohydrates, this process is slowed down. In the small
intestine, a major carbohydrate digesting enzymes takes over the work and finalizes the
breakdown of disaccharide molecules. Fibre is further digested in the large intestine.
Monosaccharides are absorbed through the intestinal wall into the blood stream and are
converted into glucose after being processed by the liver.
Glucose regulation in the body is a critical element in achieving and maintaining optimal body
composition. When blood glucose levels are stabilized, the body is in homeostasis and can,
therefore, release, and utilize free fatty acids from storage for energy. The breakdown of amino
acids from muscle mass is also spared. This is why consuming an optimal ratio of all three
macronutrients: carbohydrstes, protein and fat and including fibre and a variety of vitamins and minerals is so important.
When there is an excess of carbohydrates in the body, it gets converted into triglicerydes, a very dangerous type of fat, causing various inllnesses: heart disease, diabetes, stroke, cancers, etc.
The modern diet is flooded with sugar, hidden in processed foods with over 200 names.
There are hundreds of thousands of packaged foods in the market. About 80% of them are full of sugar.
Fat is not the bad guy. Low fat, high sugar diets increase obesity. There is a high risk of type-2 diabetes in children and pre-diabetes in teenagers. The increase of all of these chronic diseases are caused by SUGAR
Sugary beverages are another source of high sugar in diet. They raise the risk of heart disease and some cancers. Water is the best for hydration. Instead of drinking sweetened drinks,even fruit juices, choose water and have a sweet, tasty fruit that has fiber to buffer the sugar load and control the insulin spikes.
Naturally occurring carbohydrates in plants, dairy and other unprocessed foods are the healthier sugar choice. The sugar in an apple is naturally occurring. But when you dip your apple in caramel sauce, you’re adding extra sugar to it.
Natural sugar from fruit is packed with a lot of other things that benefit your body, like fiber, vitamins, minerals. Fiber helps fill you up and it also slows down your body’s absorption of the sugar, which helps prevent blood sugar spikes.
Fruit also provides vitamins and minerals such as potassium, vitamins C and B6, calcium, and magnesium. Added sugars, on the other hand, add extra calories without any nutritional benefit.
The recommendation is to keep added sugar to less than 6% of your daily calories:
150 calories per day (or 9 teaspoons per day) for men
100 calories per day (or 6 teaspoons per day) for women
Aim to eat whole, raw fruits rather than 100% fruit juice that lacks fiber, enzymes.. That way you get the benefits of the fiber. Eat fresh plants, dairy to get the benefits of wholesome food.
How much sugar is in YOUR daily diet?
**Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Healthy lifestyle coach. Use it at your own discretion.
