This week I’m droppings a FitsLana’s Meal Plan TIP and sharing more on HIDDEN SUGARS & how to keep them at bay!
The four most common forms of simple sugars include:
Glucose
Fructose (a.k.a. fruit sugar)
Sucrose (a.k.a. table sugar)
Lactose (a.k.a. dairy sugar)
Sugar when it's natural form can be beneficial to everyone included those with diabetes. Fruit has the perfect combination of vitamins, minerals, fiber, phytochemicals, and water all essential to health & wellness.
Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose.
Glucose raises blood sugar, so the body must use insulin to metabolize it.
Fructose does not raise blood sugar. Instead, the liver breaks it down.
Beware of these below: These are commonly used by manufacturers in foods :
corn syrup, which is usually 100% glucose
fructose, which is sugar from fruit
galactose, which forms the milk sugar lactose when combined with glucose
high fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose
maltose, which is from two glucose units
sucrose, or white or table sugar, which is equal parts fructose and glucose
These sugars differ from fruit sugar because they undergo processing and manufacturers tend to overuse them as additives in food and other products. Our bodies also metabolize these sugars more quickly.
For example, sucrose can make coffee sweeter, and high fructose corn syrup is a common additive in many processed products, such as soda, fruit snacks and bars, and more.
There are many negative effects from consuming large amounts of sugar for prolonged periods. Sugars like table sugar and HFCS are added to various foods, including many that you would not suspect contain sugar, see the image attached!
That's why you must check the back before you snack and read nutrition labels.
Manufacturers sneak sugar into your diet, promoting a range of detrimental health effects.
Consuming large amounts of refined sugar, especially in the form of sugary beverages, has consistently been linked to obesity and excess belly fat, a risk factor for conditions like diabetes and heart disease.
Foods enriched with HFCS may cause you to become resistant to leptin, a hormone that signals your body when to eat and when to stop. This may partly explain the link between refined sugar and obesity.
Many studies also associate diets high in added sugars with increased heart disease risk (7Trusted Source).
Lasltly, diets rich in refined sugar are commonly linked to a higher risk of type 2 diabetes, depression, dementia, liver disease, and certain types of cancer.
Cut the sugar, baby, you’re SWEET ENOUGH! So many clients tell me they don’t eat much sugar but when they share their daily meals from snacks, condiments & sauces, IT’S FULL OF SUGAR! And, honestly, it’s not their fault, the average person doesn’t know what to look for & manufacturers aren’t the most transparent.
If you're struggling to decipher how much sugar is too much and what to look for on nutrition labels PLUG IN with CUSTOMIZED NUTRITION PLAN or CHALLENGE!
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