I have been talking a lot about sugar in my blog recently but the stuff is that bad and there is so much confusion out there, that I want to clear this all up for you before moving on to the next topic. SO here goes
The sugar to quit is fructose.
The other sugars – maltose, lactose and glucose – are safe to eat in moderation. Fructose is not. Ordinary table sugar is 50% glucose, 50% fructose. Some sugars contain a higher fructose ratio, like agave. Yep! This so-called healthy sweetener often found in a number of so-called healthy chocolates can contain up to 90% fructose.
Just a few reasons why fructose is bad for us:
- It passes directly to our livers and is stored as instant fat.
- Fructose must be processed by the liver, which increases the workload and potentially contributes to non-alcoholic fatty liver disease.
- It’s addictive. Some studies say it’s more so than cocaine and heroin. We’re designed to gorge on sugar because it’s such a nifty and instant source of fat; great back in caveman days, not so much today.
- It makes us eat more. Unlike all other food molecules, fructose has no corresponding “we’re full now, stop eating” switch (or enzyme) in our brain. Which means we can keep eating and eating the stuff without getting satiated. It also increases another hormone, ghrelin, which fuels hunger.
- It makes us sick. Countless studies link fructose consumption to a host of metabolic disorders, including: immune disorders; cancers of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach; diabetes… the list goes on and on.
Instead, use granulated stevia, rice malt syrup and other forms of glucose to sweeten if you are making clean treats.
Fruit and Veg with fructose in is not bad for us as the food in question has a lot of other benefits to them, plus vitamins and minerals the body requires. Do check a Glycemic Index chart to see which fruits are the worst offenders so you know which ones to not have too many of.
A Glycaemic Index of less than 55 is considered Low, 56 to 69 Medium and greater than 70 is High. Values will vary depending on brand, variety, ripeness, preparation etc. The following table contains the GI for a selection of foods (Hamilton 2005)
Want to make sense of all this and make sure what you are doing is in the best interest for your health? – Here’s how!
Want to stop the sugar craving for good?
Saturday 25th May 2013 11am – 12pm
Orchard Park Community Centre, Cambridge
Laura Banks Personal Trainer is bringing you
Laura Thomas – Happy Sugar Habits & Clean Eat Treats
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