1. Glucose and fructose metabolize differently
Glucose and Fructose are two very different things. Chemically they are different, and both have very different impact on our bodies. Glucose is metabolized by our cells. Fructose is metabolized by our liver. When we have too much of it, Fructose damages our liver. This starts the chain of events that leads to “Metabolic Syndrome”.
While consumption of fructose is extremely damaging, the consumption of glucose is relatively benign.
2. Both present in sugar
Sugar consists of one molecule of Glucose and one molecule of Fructose joined together. When we eat sugar the digestive process breaks up the sugar molecule to its constituent molecules: Glucose and Fructose. The damage that comes from sugar consumption is due to the Fructose molecule in sugar.
3. Starch is not sugar
Many experts on nutrition incorrectly equate starch with sugar. This is because starch is nothing but a chain of glucose molecules. But it helps to remind ourselves that within sugar it is fructose that is harmful, not glucose. This means consumption of starch present in grains and other foods should not be of concern.
4. Sugar is sugar.
Is there a difference between “natural sugar” and “refined sugar”? There is no doubt that refined sugar is quite damaging and should be avoided, but it does not help to merely substitute it with “natural sugar” or unrefined brown sugar. Concentrated forms of natural sugars such as found in honey, maple, molasses, or Agave are equally damaging. The same goes for sugar in fruit juices and even fruits that have high sugar content like mangoes and grapes. Remember that the sugar molecule, no matter what its source, puts a load on our liver because it contains fructose.
5. Sugar is everywhere
Our liver is quite capable of safely metabolizing sugar if we eat it rarely or occasionally. But sadly this has become increasingly difficult to do. Even if we do not have any desserts or juices or sodas, it is still possible to overdose on sugar. Sugar is everywhere. It’s in our bread, in potato chips, fries, pasta, pizza, sauces, ketchups, dressings, soups, etc. If we eat processed meals or we eat at restaurants it is more than likely that this contributes to a significant dose of our daily sugar intake, even when we have avoided consuming a dessert or soda.
You may not want to get more than 20 to 30 grams of sugar per day. Ideally this should come from fruits and vegetables, because you get fibers, vitamins, anti-oxidants, and other beneficial ingredients from them. This means your goal should be to be at or near zero sugar from any food where sugar has been added separately. If you are already suffering from either high cholesterol or high blood sugar then you may want to cut your total sugar intake to less than 15 grams of sugar, none of it in the form of added sugar.
Related:
Is Sugar Toxic?
Eleven Things To Know About Sugar
Is There A Save Level For Sugar?
Credits:This has been written by Raj Shah and edited by Ketna Shah.