Sure, sugar tastes good, but we know it doesn’t do our bodies any favors. Why? Excess sugar can spike blood sugar levels, it won’t provide any real valuable nutrition, and it can lead to increased cravings for more sweets (yes, more) as well as weight gain.
So, a healthy diet consists of a little bit of natural sweetness (found in fruits, like berries or apples, for example) plus the occasional indulgence – we humans – rather than making it your daily star of meals and snacks. In fact, it’s best to pair this sweetness with some good proteins and fats as well, which helps stabilize your blood sugar and fill you up, so you don’t crave another meal soon afterwards.
You can do this by choosing foods known to be the best snacks and desserts for you. These are sweet foods without being loaded with sugar content. They also have protein and fats along with an ample amount of fiber – examples like these would be (surprise) Quest protein bar And cookies. There is, too Quest Candy Bites and Quest Peanut Butter Cups, Which contain less protein and fiber than biscuits or biscuits, but still reduce sugar to less than 1 gram or less! By choosing these alternatives, you will improve your body and avoid all the risks that come from consuming extra and added sugars.
So, what exactly happens when you eat sugar? Here’s what happens, the dietitian explained Elise Shapiro MS, RD, CDN.
What’s the deal?
“When we eat and digest food in the stomach, the carbohydrates in the sugar and starches are broken down into a simple sugar known as glucose,” she says. “The glucose then travels to the small intestine, where it is absorbed and then released into the bloodstream,” she adds. Once in the bloodstream, glucose can be used immediately for energy or stored for later.
If you are hypoglycemic, you will use it as fuel, but if you indulge in something that has many grams, it will be stored in the body (and can lead to weight gain, over time, as it is stored as fat).
What happens asap?
“Simple, refined and processed sugars are digested quickly in the body and are our fastest source of energy,” she says. On the other hand, dietary fiber slows sugar absorption, delays stomach emptying and helps us feel full for longer. So combining fiber with sugar is great, and so is looking for natural sources of sugar, such as fresh, skinned fruits that contain fiber.
Apple peel contains pectin, which is a fiber to counteract sugar, so you can preserve this skin when eating an apple with nuts for a snack. Plus, protein and fiber also add to this feeling of satiety and help stabilize blood sugar.
Whole foods like fruits, vegetables, and whole grains contain dietary fiber, which is why these natural sugars do not have a major negative effect on our bodies.
How does it affect the body?
Sugar comes in different forms: monosaccharides (one sugar molecule), disaccharides (two sugar molecules), and polysaccharides (multiple sugar molecules).
Glucose and fructose are the main constituents of monosaccharides (simple sugars), while sucrose, lactose and maltose form disaccharides. Polysaccharides include starch, such as complex carbohydrates, and glycogen (stored glucose).
The effect of sugar on the body depends greatly on its origin. “Food and drinks sweetened with table sugar, honey, maple syrup, coconut sugar, and high-fructose corn syrup (and many more!) Are the sugars that can damage the body when consumed in excessive amounts,” she says.
These sugars directly enter the bloodstream, causing sugar levels to rise. In a relatively short time, you may feel hungry or tired. In the short term, that’s not so bad, “However, these sudden highs and frequent accidents can increase the risk of weight gain / obesity, type 2 diabetes, and heart disease,” she says, so they could pose a risk to your health on the long term .
Tip: Keep added sugars low
There is a big difference between natural sugars and added sugars. “Added sugars are sugars and juices that are put into processed foods, or added on their own, and many Americans consume added sugars compared to the recommended daily intake of 9 teaspoons for men and 6 teaspoons for women,” she says.
“Consuming too much of these sugars can lead to high blood pressure, weight gain, diabetes and fatty liver disease,” she explained. On the other hand, natural sugars are naturally found in whole foods, such as fruits, vegetables, whole grains, and dairy products. These foods contain fiber and antioxidants, which promote additional health benefits, and in some cases are good sources of protein and healthy fats.
“These nutrients keep our bodies healthy and play a major role in lowering cholesterol levels, heart disease and some types of cancer,” she says. Therefore, make sure to enjoy it in your diet, but do so in moderation so that you do not exceed the amount of sugar you eat in your day.