Episode 47 – Three Sugars and Why They Are Good For Your Health

 

Have you ever watched a YouTube video or read an article on how sugar is bad for your health?

 

Is it true? Is it NOT true? What’s the deal?

 

While it can be a little confusing – or worse still, no one wants to get ill or have some type of disease from a poor diet – you need sugar in your diet. Yeah, you do.

 

Let’s get you up to speed so that you can understand why sugar is good for your health.

 

In this article today, you’ll learn about sugar in your diet, what to eat (and NOT to eat) and where, and most importantly why you need them. Be better informed, less confused and avoid getting sick from poor eating. Enjoy the read.

 

What role does sugar play in your health and well-being?

Sugar has a key role in brain and muscle function. Firstly, sugar in the form of glucose is needed to fuel the brain. The brain doesn’t really operate on anything else (well, there’s also ketones but the brain doesn’t run as well on this fuel).

Secondly, sugar is also used in the muscles to create movement or muscle contraction. This is stored in the form of glycogen inside the muscles then broken down into glucose molecules for the muscle cell’s to “burn” when required. While your muscles can also operate on a few different energy systems (and energy sources), sugar is a good short-term energy supply during high intensity bursts. These short-term bursts maybe during sporting and workout activities, activities of daily living such as, walking to and from work, vacuuming, washing the dishes, etc. or more primal needs such as flight or fight reactions such as, jogging to catch a train you may be late for, or escaping the jaws of a lion (lol, it might happen).

Sugar also helps to metabolize fat in energy metabolism. As they say, “fat burns in the flame of carbohydrates.”

So, as you can see, you need sugar.

 

How do you get your sugar fix?

Sugar comes in two basic forms – sugar and carbohydrates. Sugar or (simple sugar) are sugar molecules on their own (much like lego blocks come individually packed) whereas carbohydrates are more like a chain of sugars put together (like lego blocks put together to make a wall shape).

Sugar in the form of carbohydrates – “complex” carbs or natural carbs – are the best source of sugar for your body. It absorbs slowly across the digestive system and delivers “fuel” to your body over a longer period of time. This is also better for energy management.

If, however you take in simple sugars in the form of processed “foods” (see list below), they usually absorb quickly across the digestive system and put a lot of stress on organs such as your pancreas to regulate blood glucose levels. These aren’t great for your long-term health. Even short-term “health” markers like focus, concentration, energy (think “carb coma”) can also be affected.

 

What are the best sources of carbohydrates for fuel?

By far the best sources of carbohydrates for fuel are fruits, starchy vegetables, and mixed grains. Let’s take a look at each one in more detail.

 

Fruits

Fruits are amazing sources of sugar (in the form of complex carbohydrates). They are packed with energy and an array of micronutrients such as vitamin C to keep you fit and healthy! Fruits will drive your health and fitness by delivering the energy you need. See the list below for some options:

• Apples
• Bananas
• Oranges
• Mangoes
• Berries (strawberries, blueberries, mulberries, raspberries, cranberries – any berry really)
• Tropical fruits such as pineapple, kiwifruit, coconut
• Watermelon
• Rockmelon
• Apricots
• Peaches
• Dragonfruit
• Lychees
• Cherries
• Custard apple
• Dates
• Figs
• Passionfruit
• Grapes
• Honeydew melon
• Grapefruit
• Guava
• Papaya
• Lemons
• Limes
• Mandarins
• Nectarines
• Pears
• Plums
• starfruit
• [insert your favourite real fruit here]

 

To a lesser extent,

• Dried fruit
• Juices and smoothies

Note: if you’re going to consume these products opt for the “no added sugar” options.

 

Vegetables

Similarly, vegetables are another amazing source of sugar in the form of complex carbohydrates. They also contain fibre and some handy micronutrients to keep your body and bowels healthy. Have a look at this shortlist for some examples of good vegetables:

• Sweet potato (orange, violet, yellow)
• Potatoes with skin
• Pumpkin
• Corn
• [insert your favourite real vegetables here]

While other vegetables have carbohydrates, they are usually too small in quantity to count.

 

Want to know more about why sugar is good for your health? Read on below.