05 Mar 2016

Sugar

What is Sugar?

Sugar, table sugar as we call it is chemically called Sucrose and is made up of two parts, namely Glucose and Fructose.

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What happens to Sugar when we eat it?

The sugar we eat is broken down into Glucose and Fructose in our stomach.

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Glucose is the good carbohydrate which our body can use to generate energy for its various activities. A majority of glucose we eat is used up by the muscles of our body and only a small amount is stored in the liver.

Metabolism of Glucose

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Problems associated with excess Sucrose (Glucose + Fructose) consumption.

We must remember that even though Glucose is the good carbohydrate but we must eat Glucose in moderation only. Excess consumption of Glucose is bad for the body.

Metabolism of Fructose and its effects on our body

Fructose is the bad carbohydrate for our body as it cannot be used by our body for generating energy. All the fructose we eat reaches the liver and gets converted into fat which is stored in the liver as well as the other fat cells in the body. This causes Obesity. The side products formed during this process are Uric Acid and VLDL (Fat in the blood).

What are the BAD EFFECTS OF EATING FRUCTOSE?

  1. Weight Gain (Obesity)
  2. Raised Blood Pressure (Hypertension)
  3. Increased Blood Fat levels (Dyslipidemia)
  4. Diabetes
  5. Insulin Resistance
  6. Raised Uric Acid (Gout)
  7. Liver Damage
  8. Addiction to Food
  9. Hormonal Imbalance (Insulin & Ghrelin Imbalance)

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What are the Common sources of Fructose?

  1. Fruits and Vegetables: [SAFE]
    Fructose is also called as Fruit sugar. It is found in almost all the fruits. But the most important fact worth noting here is that along with Fructose, fruits also have a large quantity of fibre in them. This fibre prevents absorption of fructose into the blood and so the fructose in the fruits does not cause harm.
  2. Soft Drinks
  3. Fruit Juices
  4. Energy Drinks
  5. Processed foods
  6. Instant foods
  7. Maple syrup
  8. Potato Chips
  9. Chocolates
  10. Cakes
  11. Chewing Gums

Hidden Sugars

Sugar is added to almost all processed foods. There have many names under which sugars have been marketed. In fact many products do not include the word Sugar in their list of ingredients, but use some alternate name for it.

Listed below are some of the different names for Sugar [sucrose].

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  1. Barley malt
  2. Barbados sugar
  3. Beet sugar
  4. Brown sugar
  5. Buttered syrup
  6. Cane juice
  7. Cane sugar
  8. Caramel
  9. Corn syrup
  10. Corn syrup solids
  11. Confectioner’s sugar
  12. Carob syrup
  13. Castor sugar
  14. Date sugar
  15. Dehydrated cane juice
  16. Demerara sugar
  17. Dextran
  18. Dextrose
  19. Diastatic malt
  20. Diatase
  21. Ethyl maltol
  22. Free Flowing Brown Sugars
  23. Fructose
  24. Fruit juice
  25. Fruit juice concentrate
  26. Galactose
  27. Glucose
  28. Glucose solids
  29. Golden sugar
  30. Golden syrup
  31. Grape sugar
  32. HFCS (High Frustose Corn Syrup… Very Bad!)
  33. Honey
  34. Icing sugar
  35. Invert sugar
  36. Lactose
  37. Malt
  38. Maltodextrin
  39. Maltose
  40. Malt syrup
  41. Mannitol
  42. Maple syrup
  43. Molasses
  44. Muscovado
  45. Panocha
  46. Powdered Sugar
  47. Raw sugar
  48. Refiner’s syrup
  49. Rice syrup
  50. Sorbitol
  51. Sorghum syrup
  52. Sucrose
  53. Sugar (granulated)
  54. Treacle
  55. Turbinado sugar
  56. Yellow sugar

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How Do we Avoid Sugar (Fructose) in our diet?

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