In this article we’ll talk about natural sugar, and the right amounts you should consume daily.
We all know that the first talk we get from our dentist is about sugar. And we’re all guilty for consuming more than we should.
People know that sugar is bad for the teeth and for the overall health as well. But, it’s not always our fault as sugar is a complex topic. And one cannot simply avoid sugar as it is found in most of the food we consume.
Dentists constantly warn their patients how sugar causes tooth decay, but now we know that our teeth aren’t the only one affected by it.
Now, sucrose is made up of glucose and fructose, which are the simplest forms of sugar. Glucose is the one responsible for high blood sugar. Our body releases insulin which tells us to store glucose as fat.
Sugar also affects the oral and gut microbiome. These simple sugars feed tooth decay, which causes bacteria in the mouth that travel throughout the entire digestive system. This can cause Imbalance or dysbiosis in the gut microbiome, which is further linked to digestive, immune and hormonal changes in the body.
As for fructose, the slightly different compound to glucose, it is broken down differently in the body as it must be metabolized in the liver, where it is further converted into belly fat. This causes inflammation, blood tryglycerides release and potentially type-II diabetes.
Natural Sugar Vs Refined Sugar
Today, we rarely consume natural sugar. Natural sugar is bound up in cellular carbohydrates casing which is in the form of fibrous cellulose (we call fiber), and our human digestive system can’t break it down.
Even though we can’t digest dietary fiber found in fruits and vegetables, we still need it.
Modern food processing removes this fibrous coating and we add this simple sugar to plenty foods. The sugar many people consume is the hidden added sugar in cereals, musli bars, and sweetened drinks and just about anything you can think of.
Any type of sugar brings potential danger towards our health. If your main source of sugar is from fruits, then you should consume up to 3 pieces per day.
Whereas modern processing of fruit, such as fruit juice and dried fruits (much higher in sugar) should generally be avoided.
People who suffer from high blood sugar and excess weight should be careful on the sugar intake.
The following fruits are lower in fructose than others, which mean they are a better option:
- Tomatoes and avocados
- Cantaloupe melon
- Kiwi fruit.