Sugar is Sugar…
This may be a bit of a surprising statement but sugar is sugar. What about honey? What about fruit? What about…. we can go through a slew of questions trying to find a “healthy” way to eat sugar. The reality is no matter the form of sugar you eat once it reaches our digestive system it is just glucose and fructose.
There are always so many question about sugar; natural vs refined, good vs. bad, glucose vs. fructose. What the heck does this all mean. First of all let’s take a deep breathe. Maybe even five. The reality is we have to let go of the idea that we are going to eliminate it from our lives forever. I have heard from clients many times “I am going sugar free”. Remember its not all or nothing - trying your best, being mindful is a great place to start. As you start to become aware and listen to your body you will start to feel better your cravings will dissipate.
Sugar has become more available than ever before. We are eating more and more sugar each year. It is hard to curb our brain from the cravings - sweetness and dopamine are very rewarding! Sugars break down into glucose and fructose in our digestive system. Sugars from fruit, honey, candy, cookies; it all breaks down the same. Say what….. yes sugar is sugar.
Glucose is the body’s primary source of energy. It is stored in our body in two ways - glycogen and fat. Insulin is used to move glucose out of our blood stream and into storage. Glucose is converted into glycogen and stored in the liver and muscles for later use. Once these areas of storage are filled we store the excess glucose as fat. Fructose on the other hand can not be converted to glycogen and stored in the liver and muscles. The only place it can be stored is as fat. Unfortunately its first accumulates in the liver. Second it fills up fat cells in the hips, thighs and between our organs.
So now the question comes is fruit bad?
NO. Foods are not bad or good. Understanding them is important. Yes fruit has sugar in them part of the reason most love fruit over vegetables. But it is also an amazing source of fibre, vitamins and mineral. The fibre in fruit will help to slow down digestion, reducing how quickly glucose and fructose is excreted into the blood stream. Like anything too much of a good thing is no longer a good thing. It’s natural sugar though….
In reality all sugar is natural. Hmmm……all sugar even table sugar comes from a plant. It is processed to varying degrees yes. In the body though it ends up being glucose and fructose. Many sugary foods have other benefits; fruit has fibre, vitamins and mineral and honey has antioxidants. Depending on how much you consume though the benefits don’t always outweigh the impact of the glucose and fructose.
What about artificial sweeteners?
Some artificial sweeteners actually spike our blood sugar levels more than sugar itself priming our body for fat storage. An great example of this is when people replace water for diet soda and loose weight - they have not changed their caloric load. Sometimes these sweeteners increase our craving and we think we can have another cookie just because it doesn’t have “sugar” in it. Some artificial sweeteners are great if you are trying to wean yourself off of sugar; monk fruit, pure stevia, and allulose. They are not healthier than sugar, they are serving a purpose and should be consumed mindfully just like sugar itself.
Sugar is ok in moderation. Being mindful of our sources of sugar is important - fruit will alway be better than cookies. It doesn’t mean that you should eat unlimited amounts though. What if we stopped trying to eliminate and resist but we just enjoyed a piece of cake here and there to celebrate a birthday or an ice cream at the beach as a treat. What if we took the labels of “bad’ and “good” away. I would suggest when you enjoy sugar you think of it as dessert and don't eat it on its own. Pair it with som fibre, fat and protein to slow the absorptions and reduce the cravings.
Disclaimer
The entire contents of this website are based upon the opinions of Green Thumb Health & Nutrition. Please note that Green Thumb Health & Nutrition is not a dietitian, physician, pharmacist or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.
