Humanity has established a trusting relationship with sugar since its inception. Our ancestors ate fruits and everything that caught our eye, when they did not even think about farming.
The strongest survived at that time. Fruits and berries wandered, the "ancient" ancestors got drunk and poisoned. But nothing, evolution has presented a person with enzymes that break down alcohol to safe components. We began to use complex sugars, for example, starch - evolution gave us enzymes that break down a large sugar molecule into simple glucose and fructose.
And so we, the generation of the strong and cunning, who managed to survive for millions of years, began to engage in nonsense. Namely - to demonize sugar and abandon it.
Is sugar dangerous?
The danger of sugar is spoken of as if it were worse than drought, plague and global warming combined. Even saying "Voldemort" out loud is not so dangerous at Hogwarts than admitting that you love sweets.
The sugar we buy in the store is mainly made from sugar beets. It has the same fructose and glucose content. The glycemic index of fructose is 19, and that of glucose is 100. Total glycemic index of "store" sugar (50% fructose and 50% glucose) will be: (100 + 19) / 2 = 59.5.
The glycemic index of foods is now a "fashionable" parameter in self-compiling a diet. Say, the higher it is, the shorter the feeling of satiety, a large release of insulin, there is a risk of obesity if energy is not spent intensively.
If the glycemic index is also important for you, then know: it is less in granulated sugar than, for example, in white polished rice (70) or semolina (80-85).
But in fact, all this does not matter for a healthy person.. He doesn't even have to bother with what food has what glycemic index. Let's boldly fight hypochondria!
If a person is healthy, then these insulin jumps after eating foods with a high GI to the light bulb: as insulin jumped, and returned to normal values.
And if a person has the task of losing weight, then studies provethat it doesn't matter where you get the calories from. A low glycemic index diet does NOT enhance or accelerate weight loss. Of course, calories, fiber and protein are the main trinity in building a beautiful body, but not the glycemic index. This parameter is important for those with diabetes.
And the last nail in the coffin is the myths about the dangers of sugar and its involvement in obesity. There is clinical researchcomparing the effectiveness of a diet with a low and high sucrose content (glucose + fructose). In terms of calorie content, the diets are the same, but only one consumed 11 grams of sugar, the other - 118 grams (that's a lot) but low in fat. Bottom line - no difference, absolutely.
Why do they scold sugar on business?
For fructose. Which, by the way, is a lot in fruits and juices.
Fructose has a rather interesting path in our body: it tends to the liver, bypassing all the mechanisms associated with insulin. In the liver, fructose is mainly metabolized, which makes it difficult to break down fats, but most importantly - because of it, carbohydrates are more actively converted into fat. All this will not lead to anything good, because excessive consumption of fructose is fraught with fatty liver hepatosis.
There is good Schwartz studypublished in the journal Gastroenterology, which explains in detail the entire path that fructose takes in our body, and that reducing fructose intake reduces visceral fat and the risk of fatty liver hepatosis in children.
Now comes the fun part! You see how not everything is simple in our world. Fructose affects how thyroid hormones work, and accelerates the conversion of T4 to T3. A fast metabolism is the key to a good and long life. I think there is no need to explain anything here.
Once again, we come to the conclusion that all the poison and medicine, the dosage is important. And context is just as important! In some conditions, sugar is undesirable, in others it is useful. You cannot be categorical and afraid of fructose, although it does not carry anything well in high dosages.
There are no questions about glucose, it is almost the best fuel for our body.
I wanted to fit into an article about the effect of sugar on the condition of the skin, but the material was already voluminous. If you are wondering why many dermatologists prescribe to their patients "is less sweet ", and whether sugar really affects the skin - put" thumbs up "and subscribe to channel!
