#and glucose (a monosaccharide in honey that also makes up sucrose) being bad for people with diabetes

[mono-red-menace]

like it'd be perfectly reasonable to talk about the differences between monosaccharides and disaccharides but just referring to honey as a "natural" sweetener is dumb. so is sugar. they're both from plants. lmfao.

"no added sugar- this is sweetened naturally with honey"

QUICK. WHAT IS HONEY.

[joshuabradleyn]

Is Sugar Bad For You?

If sugar is bad and “toxic,” then what should you think about fruit?

It’s the hypothetical question that rarely gets answered — or is even considered — for anyone considering a no-sugar diet

Before you buy in to the easy-to-sell concept, you might want to consider the familiarity of the script. Yesterday, fats were going to kill you. Today, fats are on the path to redemption — some are not as unhealthy as we thought, while others have hidden health benefits.

But in the minds of many, an “obvious” enemy has emerged: carbs and, more specifically, sugar

And yet, the question remains, “is sugar bad for you” in any dose, or — like almost anything else — is the issue more about how much you’re eating and where it’s coming from? When you dig deeper into the science, you’ll find that going “sugar-free” might be unnecessary if you want to lose fat, live longer, and feel great every day.

Not All Sugars Are Created Equal

Sugar is far more than just the white stuff you spoon into your coffee. (That’s sucrose.)

In biochemistry, a sugar is either a monosaccharide or a disaccharide (“saccharides” being another name for “carbohydrates”).

A monosaccharide is a simple sugar.

A disaccharide is a sugar composed of two simple sugars.

An oligosaccharide is composed of two to ten simple sugars.

A polysaccharide is composed of two or more simple sugars (300 to 1,000 glucose molecules in starch).

In short, all carbohydrates are composed of single sugars. If we go back to the example of sucrose, or table sugar, that’s actually a disaccharide of the simple sugars glucose and fructose.

Meanwhile, starch, dietary fiber, and cellulose are polysaccharides. That’s an important distinction for those of you keeping score at home: fiber — something most people know as good — is also a form of sugar.

Of those three, we can only digest starch, which is composed of glucose. Starch is also what you’ve probably heard call “complex carbs” or “slow carbs” — slow because the body needs time to break them down into single sugars (notably glucose, the “blood sugar”).

So the idea of true non-sugar diet means kicking out a lot of foods that are perfectly healthy. Sure, you can live without ingesting sugars, or even carbs … but only because your body can synthesize the glucose its needs out of fatty acids and amino acids.

This happens because your body needs sugar. Glucose is needed as fuel for important functions, like your nervous system and your brain. (Yes, your brain doesn’t only function on glucose, but it does need glucose; and glucose also helps cells interact.)

Maybe more importantly: there are many perfectly healthy foods that contain sugar (see below). Any no-sugar diet that would insist removing all of the following foods can’t be foolproof, right? And that’s the point: any diet that veers towards extremes oftentimes is misguided, and that includes the catch-all “don’t eat any sugar.”

Answer the question: Is sugar bad for you?

Like most things in life, the poison is in the dose.

As we’ve seen, your body actually needs sugars, to the point that it’ll manufacture some even if you avoid all carbohydrates.

But consuming too much sugar leads to type-II diabetes and obesity (though overeating will make you fat even if you aren’t consuming many carbs). Too much sugar also results in an increase in advanced glycation end products, and so in skin damage and a greater risk of cancer and cardiovascular disease.

That’s why added sugar can be dangerous: not because it’s “as addictive as cocaine” (it can be addictive, but not nearly as much as cocaine or as the act of eating itself). The real danger with sugar is not that it’s inherently fattening. A gram of sugar is still just 4 calories. And 4 calories will not make you fat. However, you can eat a lot of sugar and not feel full. So you eat some sugar…and then some more…and then some more…and next thing you know a box of cookies are gone — and you’re still feeling hungry.

Added sugars are all too easy to overconsume. That’s true of every added sugar, no matter how healthy-sounding it may be. “Cane sugar,” for example, despite being natural, isn’t a lot healthier than other sources of sucrose. Conversely, the much-vilified high-fructose corn syrup (55% fructose, 45% glucose, usually) isn’t a lot worse than sucrose (50% fructose, 50% glucose).

What are especially treacherous are sugars in liquid form. You can drink and drink and drink mass quantities of them—enough calories to account for a five-course meal—and yet still feel hungry. Perhaps it’s unsurprising, then, that soft drinks are linked to the current obesity epidemic. Sodas and colas are by far the main source of added sugar in the average American’s diet, accounting for 34.4% of the added sugar consumed by U.S. adults and children.

In that respect, fruit juices aren’t any healthier. In fact, they can be even worse. Why? Because the sugar in fruit juice is fructose, which can stress the liver (only the liver can metabolise fructose in any large amounts). Current evidence also points to the consumption of fructose causing greater weight gains than glucose.

But the same isn’t true for the sugars you’ll find in vegetables and fruits. In fact we need to be clear that, to this day:

There is no evidence that eating fruit, even in high amounts, will harm your health.

Unlike fruit juices, whole fruits are filling. Apples, though solid, are 10% sugar … and 85% water; that alone makes them very hard to overeat. In addition, recent studies show that whole fruits may help regulate blood sugar.

There’s one “sugary” drink that doesn’t pose the same threat: milk. While milk contains sugar (lactose, a disaccharide of glucose and galactose), it has far less less than fruit juice, since milk also contains protein and fat. Back in the day when fats were the enemy, low-fat milk was considered healthier than whole milk, the same isn’t true today. Now that fats have been (partially) redeemed, whole milk is back in fashion — and backed by lots of evidence.

So how much added sugar can I eat per day?

Here’s something we can all celebrate: you don’t need to feel guilty each time you eat added sugar. But you should stay aware of your consumption and do your best not to exceed these limits:

100 calories/day if you’re a woman (about six teaspoons, or 25 g);

150 calories/day if you’re a man (about nine teaspoons, or 36 g)

What does that mean? You’re looking at 1 full-sized Snickers or about 7-8 Oreo cookies. But note that we’re not saying you should add a Snickers or Oreos to your daily eating plan. The example here simply illustrates the total quantity you’d want to cap your day at. But keep in mind: Added sugar winds up in a lot of unexpected places, like soup and pizza.

While the average consumption of sugar in the United States may be decreasing (it was up around 400 kcal/day in 1999–2000, dropping down to about 300 kcal/day in 2007–2009), it’s still way too high. And of course, it’s an average, and averages lie. Some people consume a lot less, and others … a lot more.

But let’s say you don’t like one-size-fits-all numbers. You don’t want to carry around a set of measuring spoons all day, or worry about how many grams of sugar you consumed. If that’s the case, here’s an even easier way to keep your sugar consumption in check. It’s based on the model of the old school Food Guide Pyramid, which was released in 1992 and replaced in 2005 by MyPyramid—before that was eventually replaced by whatever this thing is that the government is using nowadays.

The base of a healthy sugar pyramid is made of vegetables and fruits: Not only are they filling, they also provide you with fiber, vitamins, minerals and phytochemicals (biologically active compounds found in plants, some of which are beneficial to our health), in addition to the sugar. Whole milk can also go there. The little sugar naturally occurring in bread doesn’t count as added sugar, either—but the sugar that’s often added during manufacturing in the U.S. does.

As for fruit juices, honey and maple syrup, they all count as added sugar, as does high-fructose corn syrup.

So that’s it. Just keep this pyramid in mind. If the base of your personal sugar pyramid is wide, then sprinkling a little added sugar at the top won’t make it collapse. It’s only when most of the sugar in your diet comes from soft drinks, sweets, cookies, breakfast cereals and the like, that your pyramid is likely to topple, and your health along with it.

READ MORE: 

Do Carbs Actually Make You Fat?

Winning the War on Hunger: Practical Solutions to Overeating

Healthy Fat: Which Foods Should You Really Be Eating?

Kamal Patel is director of Examine.com, an education company he cofounded in 2011. Since that time, Examine.com’s growing team of researchers has reviewed thousands of studies on supplementation and nutrition. Today, over a million visitors each month rely on Examine.com to separate marketing hyperbole from scientific evidence.

The post Is Sugar Bad For You? appeared first on Born Fitness.

http://ift.tt/2gWXDNy

[johnclapperne]

Is Sugar Bad For You?

If sugar is bad and “toxic,” then what should you think about fruit?

It’s the hypothetical question that rarely gets answered — or is even considered — for anyone considering a no-sugar diet

Before you buy in to the easy-to-sell concept, you might want to consider the familiarity of the script. Yesterday, fats were going to kill you. Today, fats are on the path to redemption — some are not as unhealthy as we thought, while others have hidden health benefits.

But in the minds of many, an “obvious” enemy has emerged: carbs and, more specifically, sugar

And yet, the question remains, “is sugar bad for you” in any dose, or — like almost anything else — is the issue more about how much you’re eating and where it’s coming from? When you dig deeper into the science, you’ll find that going “sugar-free” might be unnecessary if you want to lose fat, live longer, and feel great every day.

Not All Sugars Are Created Equal

Sugar is far more than just the white stuff you spoon into your coffee. (That’s sucrose.)

In biochemistry, a sugar is either a monosaccharide or a disaccharide (“saccharides” being another name for “carbohydrates”).

A monosaccharide is a simple sugar.

A disaccharide is a sugar composed of two simple sugars.

An oligosaccharide is composed of two to ten simple sugars.

A polysaccharide is composed of two or more simple sugars (300 to 1,000 glucose molecules in starch).

In short, all carbohydrates are composed of single sugars. If we go back to the example of sucrose, or table sugar, that’s actually a disaccharide of the simple sugars glucose and fructose.

Meanwhile, starch, dietary fiber, and cellulose are polysaccharides. That’s an important distinction for those of you keeping score at home: fiber — something most people know as good — is also a form of sugar.

Of those three, we can only digest starch, which is composed of glucose. Starch is also what you’ve probably heard call “complex carbs” or “slow carbs” — slow because the body needs time to break them down into single sugars (notably glucose, the “blood sugar”).

So the idea of true non-sugar diet means kicking out a lot of foods that are perfectly healthy. Sure, you can live without ingesting sugars, or even carbs … but only because your body can synthesize the glucose its needs out of fatty acids and amino acids.

This happens because your body needs sugar. Glucose is needed as fuel for important functions, like your nervous system and your brain. (Yes, your brain doesn’t only function on glucose, but it does need glucose; and glucose also helps cells interact.)

Maybe more importantly: there are many perfectly healthy foods that contain sugar (see below). Any no-sugar diet that would insist removing all of the following foods can’t be foolproof, right? And that’s the point: any diet that veers towards extremes oftentimes is misguided, and that includes the catch-all “don’t eat any sugar.”

Answer the question: Is sugar bad for you?

Like most things in life, the poison is in the dose.

As we’ve seen, your body actually needs sugars, to the point that it’ll manufacture some even if you avoid all carbohydrates.

But consuming too much sugar leads to type-II diabetes and obesity (though overeating will make you fat even if you aren’t consuming many carbs). Too much sugar also results in an increase in advanced glycation end products, and so in skin damage and a greater risk of cancer and cardiovascular disease.

That’s why added sugar can be dangerous: not because it’s “as addictive as cocaine” (it can be addictive, but not nearly as much as cocaine or as the act of eating itself). The real danger with sugar is not that it’s inherently fattening. A gram of sugar is still just 4 calories. And 4 calories will not make you fat. However, you can eat a lot of sugar and not feel full. So you eat some sugar…and then some more…and then some more…and next thing you know a box of cookies are gone — and you’re still feeling hungry.

Added sugars are all too easy to overconsume. That’s true of every added sugar, no matter how healthy-sounding it may be. “Cane sugar,” for example, despite being natural, isn’t a lot healthier than other sources of sucrose. Conversely, the much-vilified high-fructose corn syrup (55% fructose, 45% glucose, usually) isn’t a lot worse than sucrose (50% fructose, 50% glucose).

What are especially treacherous are sugars in liquid form. You can drink and drink and drink mass quantities of them—enough calories to account for a five-course meal—and yet still feel hungry. Perhaps it’s unsurprising, then, that soft drinks are linked to the current obesity epidemic. Sodas and colas are by far the main source of added sugar in the average American’s diet, accounting for 34.4% of the added sugar consumed by U.S. adults and children.

In that respect, fruit juices aren’t any healthier. In fact, they can be even worse. Why? Because the sugar in fruit juice is fructose, which can stress the liver (only the liver can metabolise fructose in any large amounts). Current evidence also points to the consumption of fructose causing greater weight gains than glucose.

But the same isn’t true for the sugars you’ll find in vegetables and fruits. In fact we need to be clear that, to this day:

There is no evidence that eating fruit, even in high amounts, will harm your health.

Unlike fruit juices, whole fruits are filling. Apples, though solid, are 10% sugar … and 85% water; that alone makes them very hard to overeat. In addition, recent studies show that whole fruits may help regulate blood sugar.

There’s one “sugary” drink that doesn’t pose the same threat: milk. While milk contains sugar (lactose, a disaccharide of glucose and galactose), it has far less less than fruit juice, since milk also contains protein and fat. Back in the day when fats were the enemy, low-fat milk was considered healthier than whole milk, the same isn’t true today. Now that fats have been (partially) redeemed, whole milk is back in fashion — and backed by lots of evidence.

So how much added sugar can I eat per day?

Here’s something we can all celebrate: you don’t need to feel guilty each time you eat added sugar. But you should stay aware of your consumption and do your best not to exceed these limits:

100 calories/day if you’re a woman (about six teaspoons, or 25 g);

150 calories/day if you’re a man (about nine teaspoons, or 36 g)

What does that mean? You’re looking at 1 full-sized Snickers or about 7-8 Oreo cookies. But note that we’re not saying you should add a Snickers or Oreos to your daily eating plan. The example here simply illustrates the total quantity you’d want to cap your day at. But keep in mind: Added sugar winds up in a lot of unexpected places, like soup and pizza.

While the average consumption of sugar in the United States may be decreasing (it was up around 400 kcal/day in 1999–2000, dropping down to about 300 kcal/day in 2007–2009), it’s still way too high. And of course, it’s an average, and averages lie. Some people consume a lot less, and others … a lot more.

But let’s say you don’t like one-size-fits-all numbers. You don’t want to carry around a set of measuring spoons all day, or worry about how many grams of sugar you consumed. If that’s the case, here’s an even easier way to keep your sugar consumption in check. It’s based on the model of the old school Food Guide Pyramid, which was released in 1992 and replaced in 2005 by MyPyramid—before that was eventually replaced by whatever this thing is that the government is using nowadays.

The base of a healthy sugar pyramid is made of vegetables and fruits: Not only are they filling, they also provide you with fiber, vitamins, minerals and phytochemicals (biologically active compounds found in plants, some of which are beneficial to our health), in addition to the sugar. Whole milk can also go there. The little sugar naturally occurring in bread doesn’t count as added sugar, either—but the sugar that’s often added during manufacturing in the U.S. does.

As for fruit juices, honey and maple syrup, they all count as added sugar, as does high-fructose corn syrup.

So that’s it. Just keep this pyramid in mind. If the base of your personal sugar pyramid is wide, then sprinkling a little added sugar at the top won’t make it collapse. It’s only when most of the sugar in your diet comes from soft drinks, sweets, cookies, breakfast cereals and the like, that your pyramid is likely to topple, and your health along with it.

READ MORE: 

Do Carbs Actually Make You Fat?

Winning the War on Hunger: Practical Solutions to Overeating

Healthy Fat: Which Foods Should You Really Be Eating?

Kamal Patel is director of Examine.com, an education company he cofounded in 2011. Since that time, Examine.com’s growing team of researchers has reviewed thousands of studies on supplementation and nutrition. Today, over a million visitors each month rely on Examine.com to separate marketing hyperbole from scientific evidence.

The post Is Sugar Bad For You? appeared first on Born Fitness.

http://ift.tt/2gWXDNy

[almajonesnjna]

Is Sugar Bad For You?

If sugar is bad and “toxic,” then what should you think about fruit?

It’s the hypothetical question that rarely gets answered — or is even considered — for anyone considering a no-sugar diet

Before you buy in to the easy-to-sell concept, you might want to consider the familiarity of the script. Yesterday, fats were going to kill you. Today, fats are on the path to redemption — some are not as unhealthy as we thought, while others have hidden health benefits.

But in the minds of many, an “obvious” enemy has emerged: carbs and, more specifically, sugar

And yet, the question remains, “is sugar bad for you” in any dose, or — like almost anything else — is the issue more about how much you’re eating and where it’s coming from? When you dig deeper into the science, you’ll find that going “sugar-free” might be unnecessary if you want to lose fat, live longer, and feel great every day.

Not All Sugars Are Created Equal

Sugar is far more than just the white stuff you spoon into your coffee. (That’s sucrose.)

In biochemistry, a sugar is either a monosaccharide or a disaccharide (“saccharides” being another name for “carbohydrates”).

A monosaccharide is a simple sugar.

A disaccharide is a sugar composed of two simple sugars.

An oligosaccharide is composed of two to ten simple sugars.

A polysaccharide is composed of two or more simple sugars (300 to 1,000 glucose molecules in starch).

In short, all carbohydrates are composed of single sugars. If we go back to the example of sucrose, or table sugar, that’s actually a disaccharide of the simple sugars glucose and fructose.

Meanwhile, starch, dietary fiber, and cellulose are polysaccharides. That’s an important distinction for those of you keeping score at home: fiber — something most people know as good — is also a form of sugar.

Of those three, we can only digest starch, which is composed of glucose. Starch is also what you’ve probably heard call “complex carbs” or “slow carbs” — slow because the body needs time to break them down into single sugars (notably glucose, the “blood sugar”).

So the idea of true non-sugar diet means kicking out a lot of foods that are perfectly healthy. Sure, you can live without ingesting sugars, or even carbs … but only because your body can synthesize the glucose its needs out of fatty acids and amino acids.

This happens because your body needs sugar. Glucose is needed as fuel for important functions, like your nervous system and your brain. (Yes, your brain doesn’t only function on glucose, but it does need glucose; and glucose also helps cells interact.)

Maybe more importantly: there are many perfectly healthy foods that contain sugar (see below). Any no-sugar diet that would insist removing all of the following foods can’t be foolproof, right? And that’s the point: any diet that veers towards extremes oftentimes is misguided, and that includes the catch-all “don’t eat any sugar.”

Answer the question: Is sugar bad for you?

Like most things in life, the poison is in the dose.

As we’ve seen, your body actually needs sugars, to the point that it’ll manufacture some even if you avoid all carbohydrates.

But consuming too much sugar leads to type-II diabetes and obesity (though overeating will make you fat even if you aren’t consuming many carbs). Too much sugar also results in an increase in advanced glycation end products, and so in skin damage and a greater risk of cancer and cardiovascular disease.

That’s why added sugar can be dangerous: not because it’s “as addictive as cocaine” (it can be addictive, but not nearly as much as cocaine or as the act of eating itself). The real danger with sugar is not that it’s inherently fattening. A gram of sugar is still just 4 calories. And 4 calories will not make you fat. However, you can eat a lot of sugar and not feel full. So you eat some sugar…and then some more…and then some more…and next thing you know a box of cookies are gone — and you’re still feeling hungry.

Added sugars are all too easy to overconsume. That’s true of every added sugar, no matter how healthy-sounding it may be. “Cane sugar,” for example, despite being natural, isn’t a lot healthier than other sources of sucrose. Conversely, the much-vilified high-fructose corn syrup (55% fructose, 45% glucose, usually) isn’t a lot worse than sucrose (50% fructose, 50% glucose).

What are especially treacherous are sugars in liquid form. You can drink and drink and drink mass quantities of them—enough calories to account for a five-course meal—and yet still feel hungry. Perhaps it’s unsurprising, then, that soft drinks are linked to the current obesity epidemic. Sodas and colas are by far the main source of added sugar in the average American’s diet, accounting for 34.4% of the added sugar consumed by U.S. adults and children.

In that respect, fruit juices aren’t any healthier. In fact, they can be even worse. Why? Because the sugar in fruit juice is fructose, which can stress the liver (only the liver can metabolise fructose in any large amounts). Current evidence also points to the consumption of fructose causing greater weight gains than glucose.

But the same isn’t true for the sugars you’ll find in vegetables and fruits. In fact we need to be clear that, to this day:

There is no evidence that eating fruit, even in high amounts, will harm your health.

Unlike fruit juices, whole fruits are filling. Apples, though solid, are 10% sugar … and 85% water; that alone makes them very hard to overeat. In addition, recent studies show that whole fruits may help regulate blood sugar.

There’s one “sugary” drink that doesn’t pose the same threat: milk. While milk contains sugar (lactose, a disaccharide of glucose and galactose), it has far less less than fruit juice, since milk also contains protein and fat. Back in the day when fats were the enemy, low-fat milk was considered healthier than whole milk, the same isn’t true today. Now that fats have been (partially) redeemed, whole milk is back in fashion — and backed by lots of evidence.

So how much added sugar can I eat per day?

Here’s something we can all celebrate: you don’t need to feel guilty each time you eat added sugar. But you should stay aware of your consumption and do your best not to exceed these limits:

100 calories/day if you’re a woman (about six teaspoons, or 25 g);

150 calories/day if you’re a man (about nine teaspoons, or 36 g)

What does that mean? You’re looking at 1 full-sized Snickers or about 7-8 Oreo cookies. But note that we’re not saying you should add a Snickers or Oreos to your daily eating plan. The example here simply illustrates the total quantity you’d want to cap your day at. But keep in mind: Added sugar winds up in a lot of unexpected places, like soup and pizza.

While the average consumption of sugar in the United States may be decreasing (it was up around 400 kcal/day in 1999–2000, dropping down to about 300 kcal/day in 2007–2009), it’s still way too high. And of course, it’s an average, and averages lie. Some people consume a lot less, and others … a lot more.

But let’s say you don’t like one-size-fits-all numbers. You don’t want to carry around a set of measuring spoons all day, or worry about how many grams of sugar you consumed. If that’s the case, here’s an even easier way to keep your sugar consumption in check. It’s based on the model of the old school Food Guide Pyramid, which was released in 1992 and replaced in 2005 by MyPyramid—before that was eventually replaced by whatever this thing is that the government is using nowadays.

The base of a healthy sugar pyramid is made of vegetables and fruits: Not only are they filling, they also provide you with fiber, vitamins, minerals and phytochemicals (biologically active compounds found in plants, some of which are beneficial to our health), in addition to the sugar. Whole milk can also go there. The little sugar naturally occurring in bread doesn’t count as added sugar, either—but the sugar that’s often added during manufacturing in the U.S. does.

As for fruit juices, honey and maple syrup, they all count as added sugar, as does high-fructose corn syrup.

So that’s it. Just keep this pyramid in mind. If the base of your personal sugar pyramid is wide, then sprinkling a little added sugar at the top won’t make it collapse. It’s only when most of the sugar in your diet comes from soft drinks, sweets, cookies, breakfast cereals and the like, that your pyramid is likely to topple, and your health along with it.

READ MORE: 

Do Carbs Actually Make You Fat?

Winning the War on Hunger: Practical Solutions to Overeating

Healthy Fat: Which Foods Should You Really Be Eating?

Kamal Patel is director of Examine.com, an education company he cofounded in 2011. Since that time, Examine.com’s growing team of researchers has reviewed thousands of studies on supplementation and nutrition. Today, over a million visitors each month rely on Examine.com to separate marketing hyperbole from scientific evidence.

The post Is Sugar Bad For You? appeared first on Born Fitness.

http://ift.tt/2gWXDNy

[albertcaldwellne]

Is Sugar Bad For You?

If sugar is bad and “toxic,” then what should you think about fruit?

It’s the hypothetical question that rarely gets answered — or is even considered — for anyone considering a no-sugar diet

Before you buy in to the easy-to-sell concept, you might want to consider the familiarity of the script. Yesterday, fats were going to kill you. Today, fats are on the path to redemption — some are not as unhealthy as we thought, while others have hidden health benefits.

But in the minds of many, an “obvious” enemy has emerged: carbs and, more specifically, sugar

And yet, the question remains, “is sugar bad for you” in any dose, or — like almost anything else — is the issue more about how much you’re eating and where it’s coming from? When you dig deeper into the science, you’ll find that going “sugar-free” might be unnecessary if you want to lose fat, live longer, and feel great every day.

Not All Sugars Are Created Equal

Sugar is far more than just the white stuff you spoon into your coffee. (That’s sucrose.)

In biochemistry, a sugar is either a monosaccharide or a disaccharide (“saccharides” being another name for “carbohydrates”).

A monosaccharide is a simple sugar.

A disaccharide is a sugar composed of two simple sugars.

An oligosaccharide is composed of two to ten simple sugars.

A polysaccharide is composed of two or more simple sugars (300 to 1,000 glucose molecules in starch).

In short, all carbohydrates are composed of single sugars. If we go back to the example of sucrose, or table sugar, that’s actually a disaccharide of the simple sugars glucose and fructose.

Meanwhile, starch, dietary fiber, and cellulose are polysaccharides. That’s an important distinction for those of you keeping score at home: fiber — something most people know as good — is also a form of sugar.

Of those three, we can only digest starch, which is composed of glucose. Starch is also what you’ve probably heard call “complex carbs” or “slow carbs” — slow because the body needs time to break them down into single sugars (notably glucose, the “blood sugar”).

So the idea of true non-sugar diet means kicking out a lot of foods that are perfectly healthy. Sure, you can live without ingesting sugars, or even carbs … but only because your body can synthesize the glucose its needs out of fatty acids and amino acids.

This happens because your body needs sugar. Glucose is needed as fuel for important functions, like your nervous system and your brain. (Yes, your brain doesn’t only function on glucose, but it does need glucose; and glucose also helps cells interact.)

Maybe more importantly: there are many perfectly healthy foods that contain sugar (see below). Any no-sugar diet that would insist removing all of the following foods can’t be foolproof, right? And that’s the point: any diet that veers towards extremes oftentimes is misguided, and that includes the catch-all “don’t eat any sugar.”

Answer the question: Is sugar bad for you?

Like most things in life, the poison is in the dose.

As we’ve seen, your body actually needs sugars, to the point that it’ll manufacture some even if you avoid all carbohydrates.

But consuming too much sugar leads to type-II diabetes and obesity (though overeating will make you fat even if you aren’t consuming many carbs). Too much sugar also results in an increase in advanced glycation end products, and so in skin damage and a greater risk of cancer and cardiovascular disease.

That’s why added sugar can be dangerous: not because it’s “as addictive as cocaine” (it can be addictive, but not nearly as much as cocaine or as the act of eating itself). The real danger with sugar is not that it’s inherently fattening. A gram of sugar is still just 4 calories. And 4 calories will not make you fat. However, you can eat a lot of sugar and not feel full. So you eat some sugar…and then some more…and then some more…and next thing you know a box of cookies are gone — and you’re still feeling hungry.

Added sugars are all too easy to overconsume. That’s true of every added sugar, no matter how healthy-sounding it may be. “Cane sugar,” for example, despite being natural, isn’t a lot healthier than other sources of sucrose. Conversely, the much-vilified high-fructose corn syrup (55% fructose, 45% glucose, usually) isn’t a lot worse than sucrose (50% fructose, 50% glucose).

What are especially treacherous are sugars in liquid form. You can drink and drink and drink mass quantities of them—enough calories to account for a five-course meal—and yet still feel hungry. Perhaps it’s unsurprising, then, that soft drinks are linked to the current obesity epidemic. Sodas and colas are by far the main source of added sugar in the average American’s diet, accounting for 34.4% of the added sugar consumed by U.S. adults and children.

In that respect, fruit juices aren’t any healthier. In fact, they can be even worse. Why? Because the sugar in fruit juice is fructose, which can stress the liver (only the liver can metabolise fructose in any large amounts). Current evidence also points to the consumption of fructose causing greater weight gains than glucose.

But the same isn’t true for the sugars you’ll find in vegetables and fruits. In fact we need to be clear that, to this day:

There is no evidence that eating fruit, even in high amounts, will harm your health.

Unlike fruit juices, whole fruits are filling. Apples, though solid, are 10% sugar … and 85% water; that alone makes them very hard to overeat. In addition, recent studies show that whole fruits may help regulate blood sugar.

There’s one “sugary” drink that doesn’t pose the same threat: milk. While milk contains sugar (lactose, a disaccharide of glucose and galactose), it has far less less than fruit juice, since milk also contains protein and fat. Back in the day when fats were the enemy, low-fat milk was considered healthier than whole milk, the same isn’t true today. Now that fats have been (partially) redeemed, whole milk is back in fashion — and backed by lots of evidence.

So how much added sugar can I eat per day?

Here’s something we can all celebrate: you don’t need to feel guilty each time you eat added sugar. But you should stay aware of your consumption and do your best not to exceed these limits:

100 calories/day if you’re a woman (about six teaspoons, or 25 g);

150 calories/day if you’re a man (about nine teaspoons, or 36 g)

What does that mean? You’re looking at 1 full-sized Snickers or about 7-8 Oreo cookies. But note that we’re not saying you should add a Snickers or Oreos to your daily eating plan. The example here simply illustrates the total quantity you’d want to cap your day at. But keep in mind: Added sugar winds up in a lot of unexpected places, like soup and pizza.

While the average consumption of sugar in the United States may be decreasing (it was up around 400 kcal/day in 1999–2000, dropping down to about 300 kcal/day in 2007–2009), it’s still way too high. And of course, it’s an average, and averages lie. Some people consume a lot less, and others … a lot more.

But let’s say you don’t like one-size-fits-all numbers. You don’t want to carry around a set of measuring spoons all day, or worry about how many grams of sugar you consumed. If that’s the case, here’s an even easier way to keep your sugar consumption in check. It’s based on the model of the old school Food Guide Pyramid, which was released in 1992 and replaced in 2005 by MyPyramid—before that was eventually replaced by whatever this thing is that the government is using nowadays.

The base of a healthy sugar pyramid is made of vegetables and fruits: Not only are they filling, they also provide you with fiber, vitamins, minerals and phytochemicals (biologically active compounds found in plants, some of which are beneficial to our health), in addition to the sugar. Whole milk can also go there. The little sugar naturally occurring in bread doesn’t count as added sugar, either—but the sugar that’s often added during manufacturing in the U.S. does.

As for fruit juices, honey and maple syrup, they all count as added sugar, as does high-fructose corn syrup.

So that’s it. Just keep this pyramid in mind. If the base of your personal sugar pyramid is wide, then sprinkling a little added sugar at the top won’t make it collapse. It’s only when most of the sugar in your diet comes from soft drinks, sweets, cookies, breakfast cereals and the like, that your pyramid is likely to topple, and your health along with it.

READ MORE: 

Do Carbs Actually Make You Fat?

Winning the War on Hunger: Practical Solutions to Overeating

Healthy Fat: Which Foods Should You Really Be Eating?

Kamal Patel is director of Examine.com, an education company he cofounded in 2011. Since that time, Examine.com’s growing team of researchers has reviewed thousands of studies on supplementation and nutrition. Today, over a million visitors each month rely on Examine.com to separate marketing hyperbole from scientific evidence.

The post Is Sugar Bad For You? appeared first on Born Fitness.

http://ift.tt/2gWXDNy

[neilmillerne]

Is Sugar Bad For You?

If sugar is bad and “toxic,” then what should you think about fruit?

It’s the hypothetical question that rarely gets answered — or is even considered — for anyone considering a no-sugar diet

Before you buy in to the easy-to-sell concept, you might want to consider the familiarity of the script. Yesterday, fats were going to kill you. Today, fats are on the path to redemption — some are not as unhealthy as we thought, while others have hidden health benefits.

But in the minds of many, an “obvious” enemy has emerged: carbs and, more specifically, sugar

And yet, the question remains, “is sugar bad for you” in any dose, or — like almost anything else — is the issue more about how much you’re eating and where it’s coming from? When you dig deeper into the science, you’ll find that going “sugar-free” might be unnecessary if you want to lose fat, live longer, and feel great every day.

Not All Sugars Are Created Equal

Sugar is far more than just the white stuff you spoon into your coffee. (That’s sucrose.)

In biochemistry, a sugar is either a monosaccharide or a disaccharide (“saccharides” being another name for “carbohydrates”).

A monosaccharide is a simple sugar.

A disaccharide is a sugar composed of two simple sugars.

An oligosaccharide is composed of two to ten simple sugars.

A polysaccharide is composed of two or more simple sugars (300 to 1,000 glucose molecules in starch).

In short, all carbohydrates are composed of single sugars. If we go back to the example of sucrose, or table sugar, that’s actually a disaccharide of the simple sugars glucose and fructose.

Meanwhile, starch, dietary fiber, and cellulose are polysaccharides. That’s an important distinction for those of you keeping score at home: fiber — something most people know as good — is also a form of sugar.

Of those three, we can only digest starch, which is composed of glucose. Starch is also what you’ve probably heard call “complex carbs” or “slow carbs” — slow because the body needs time to break them down into single sugars (notably glucose, the “blood sugar”).

So the idea of true non-sugar diet means kicking out a lot of foods that are perfectly healthy. Sure, you can live without ingesting sugars, or even carbs … but only because your body can synthesize the glucose its needs out of fatty acids and amino acids.

This happens because your body needs sugar. Glucose is needed as fuel for important functions, like your nervous system and your brain. (Yes, your brain doesn’t only function on glucose, but it does need glucose; and glucose also helps cells interact.)

Maybe more importantly: there are many perfectly healthy foods that contain sugar (see below). Any no-sugar diet that would insist removing all of the following foods can’t be foolproof, right? And that’s the point: any diet that veers towards extremes oftentimes is misguided, and that includes the catch-all “don’t eat any sugar.”

Answer the question: Is sugar bad for you?

Like most things in life, the poison is in the dose.

As we’ve seen, your body actually needs sugars, to the point that it’ll manufacture some even if you avoid all carbohydrates.

But consuming too much sugar leads to type-II diabetes and obesity (though overeating will make you fat even if you aren’t consuming many carbs). Too much sugar also results in an increase in advanced glycation end products, and so in skin damage and a greater risk of cancer and cardiovascular disease.

That’s why added sugar can be dangerous: not because it’s “as addictive as cocaine” (it can be addictive, but not nearly as much as cocaine or as the act of eating itself). The real danger with sugar is not that it’s inherently fattening. A gram of sugar is still just 4 calories. And 4 calories will not make you fat. However, you can eat a lot of sugar and not feel full. So you eat some sugar…and then some more…and then some more…and next thing you know a box of cookies are gone — and you’re still feeling hungry.

Added sugars are all too easy to overconsume. That’s true of every added sugar, no matter how healthy-sounding it may be. “Cane sugar,” for example, despite being natural, isn’t a lot healthier than other sources of sucrose. Conversely, the much-vilified high-fructose corn syrup (55% fructose, 45% glucose, usually) isn’t a lot worse than sucrose (50% fructose, 50% glucose).

What are especially treacherous are sugars in liquid form. You can drink and drink and drink mass quantities of them—enough calories to account for a five-course meal—and yet still feel hungry. Perhaps it’s unsurprising, then, that soft drinks are linked to the current obesity epidemic. Sodas and colas are by far the main source of added sugar in the average American’s diet, accounting for 34.4% of the added sugar consumed by U.S. adults and children.

In that respect, fruit juices aren’t any healthier. In fact, they can be even worse. Why? Because the sugar in fruit juice is fructose, which can stress the liver (only the liver can metabolise fructose in any large amounts). Current evidence also points to the consumption of fructose causing greater weight gains than glucose.

But the same isn’t true for the sugars you’ll find in vegetables and fruits. In fact we need to be clear that, to this day:

There is no evidence that eating fruit, even in high amounts, will harm your health.

Unlike fruit juices, whole fruits are filling. Apples, though solid, are 10% sugar … and 85% water; that alone makes them very hard to overeat. In addition, recent studies show that whole fruits may help regulate blood sugar.

There’s one “sugary” drink that doesn’t pose the same threat: milk. While milk contains sugar (lactose, a disaccharide of glucose and galactose), it has far less less than fruit juice, since milk also contains protein and fat. Back in the day when fats were the enemy, low-fat milk was considered healthier than whole milk, the same isn’t true today. Now that fats have been (partially) redeemed, whole milk is back in fashion — and backed by lots of evidence.

So how much added sugar can I eat per day?

Here’s something we can all celebrate: you don’t need to feel guilty each time you eat added sugar. But you should stay aware of your consumption and do your best not to exceed these limits:

100 calories/day if you’re a woman (about six teaspoons, or 25 g);

150 calories/day if you’re a man (about nine teaspoons, or 36 g)

What does that mean? You’re looking at 1 full-sized Snickers or about 7-8 Oreo cookies. But note that we’re not saying you should add a Snickers or Oreos to your daily eating plan. The example here simply illustrates the total quantity you’d want to cap your day at. But keep in mind: Added sugar winds up in a lot of unexpected places, like soup and pizza.

While the average consumption of sugar in the United States may be decreasing (it was up around 400 kcal/day in 1999–2000, dropping down to about 300 kcal/day in 2007–2009), it’s still way too high. And of course, it’s an average, and averages lie. Some people consume a lot less, and others … a lot more.

But let’s say you don’t like one-size-fits-all numbers. You don’t want to carry around a set of measuring spoons all day, or worry about how many grams of sugar you consumed. If that’s the case, here’s an even easier way to keep your sugar consumption in check. It’s based on the model of the old school Food Guide Pyramid, which was released in 1992 and replaced in 2005 by MyPyramid—before that was eventually replaced by whatever this thing is that the government is using nowadays.

The base of a healthy sugar pyramid is made of vegetables and fruits: Not only are they filling, they also provide you with fiber, vitamins, minerals and phytochemicals (biologically active compounds found in plants, some of which are beneficial to our health), in addition to the sugar. Whole milk can also go there. The little sugar naturally occurring in bread doesn’t count as added sugar, either—but the sugar that’s often added during manufacturing in the U.S. does.

As for fruit juices, honey and maple syrup, they all count as added sugar, as does high-fructose corn syrup.

So that’s it. Just keep this pyramid in mind. If the base of your personal sugar pyramid is wide, then sprinkling a little added sugar at the top won’t make it collapse. It’s only when most of the sugar in your diet comes from soft drinks, sweets, cookies, breakfast cereals and the like, that your pyramid is likely to topple, and your health along with it.

READ MORE: 

Do Carbs Actually Make You Fat?

Winning the War on Hunger: Practical Solutions to Overeating

Healthy Fat: Which Foods Should You Really Be Eating?

Kamal Patel is director of Examine.com, an education company he cofounded in 2011. Since that time, Examine.com’s growing team of researchers has reviewed thousands of studies on supplementation and nutrition. Today, over a million visitors each month rely on Examine.com to separate marketing hyperbole from scientific evidence.

The post Is Sugar Bad For You? appeared first on Born Fitness.

http://ift.tt/2gWXDNy

[ruthellisneda]

Is Sugar Bad For You?

If sugar is bad and “toxic,” then what should you think about fruit?

It’s the hypothetical question that rarely gets answered — or is even considered — for anyone considering a no-sugar diet

Before you buy in to the easy-to-sell concept, you might want to consider the familiarity of the script. Yesterday, fats were going to kill you. Today, fats are on the path to redemption — some are not as unhealthy as we thought, while others have hidden health benefits.

But in the minds of many, an “obvious” enemy has emerged: carbs and, more specifically, sugar

And yet, the question remains, “is sugar bad for you” in any dose, or — like almost anything else — is the issue more about how much you’re eating and where it’s coming from? When you dig deeper into the science, you’ll find that going “sugar-free” might be unnecessary if you want to lose fat, live longer, and feel great every day.

Not All Sugars Are Created Equal

Sugar is far more than just the white stuff you spoon into your coffee. (That’s sucrose.)

In biochemistry, a sugar is either a monosaccharide or a disaccharide (“saccharides” being another name for “carbohydrates”).

A monosaccharide is a simple sugar.

A disaccharide is a sugar composed of two simple sugars.

An oligosaccharide is composed of two to ten simple sugars.

A polysaccharide is composed of two or more simple sugars (300 to 1,000 glucose molecules in starch).

In short, all carbohydrates are composed of single sugars. If we go back to the example of sucrose, or table sugar, that’s actually a disaccharide of the simple sugars glucose and fructose.

Meanwhile, starch, dietary fiber, and cellulose are polysaccharides. That’s an important distinction for those of you keeping score at home: fiber — something most people know as good — is also a form of sugar.

Of those three, we can only digest starch, which is composed of glucose. Starch is also what you’ve probably heard call “complex carbs” or “slow carbs” — slow because the body needs time to break them down into single sugars (notably glucose, the “blood sugar”).

So the idea of true non-sugar diet means kicking out a lot of foods that are perfectly healthy. Sure, you can live without ingesting sugars, or even carbs … but only because your body can synthesize the glucose its needs out of fatty acids and amino acids.

This happens because your body needs sugar. Glucose is needed as fuel for important functions, like your nervous system and your brain. (Yes, your brain doesn’t only function on glucose, but it does need glucose; and glucose also helps cells interact.)

Maybe more importantly: there are many perfectly healthy foods that contain sugar (see below). Any no-sugar diet that would insist removing all of the following foods can’t be foolproof, right? And that’s the point: any diet that veers towards extremes oftentimes is misguided, and that includes the catch-all “don’t eat any sugar.”

Answer the question: Is sugar bad for you?

Like most things in life, the poison is in the dose.

As we’ve seen, your body actually needs sugars, to the point that it’ll manufacture some even if you avoid all carbohydrates.

But consuming too much sugar leads to type-II diabetes and obesity (though overeating will make you fat even if you aren’t consuming many carbs). Too much sugar also results in an increase in advanced glycation end products, and so in skin damage and a greater risk of cancer and cardiovascular disease.

That’s why added sugar can be dangerous: not because it’s “as addictive as cocaine” (it can be addictive, but not nearly as much as cocaine or as the act of eating itself). The real danger with sugar is not that it’s inherently fattening. A gram of sugar is still just 4 calories. And 4 calories will not make you fat. However, you can eat a lot of sugar and not feel full. So you eat some sugar…and then some more…and then some more…and next thing you know a box of cookies are gone — and you’re still feeling hungry.

Added sugars are all too easy to overconsume. That’s true of every added sugar, no matter how healthy-sounding it may be. “Cane sugar,” for example, despite being natural, isn’t a lot healthier than other sources of sucrose. Conversely, the much-vilified high-fructose corn syrup (55% fructose, 45% glucose, usually) isn’t a lot worse than sucrose (50% fructose, 50% glucose).

What are especially treacherous are sugars in liquid form. You can drink and drink and drink mass quantities of them—enough calories to account for a five-course meal—and yet still feel hungry. Perhaps it’s unsurprising, then, that soft drinks are linked to the current obesity epidemic. Sodas and colas are by far the main source of added sugar in the average American’s diet, accounting for 34.4% of the added sugar consumed by U.S. adults and children.

In that respect, fruit juices aren’t any healthier. In fact, they can be even worse. Why? Because the sugar in fruit juice is fructose, which can stress the liver (only the liver can metabolise fructose in any large amounts). Current evidence also points to the consumption of fructose causing greater weight gains than glucose.

But the same isn’t true for the sugars you’ll find in vegetables and fruits. In fact we need to be clear that, to this day:

There is no evidence that eating fruit, even in high amounts, will harm your health.

Unlike fruit juices, whole fruits are filling. Apples, though solid, are 10% sugar … and 85% water; that alone makes them very hard to overeat. In addition, recent studies show that whole fruits may help regulate blood sugar.

There’s one “sugary” drink that doesn’t pose the same threat: milk. While milk contains sugar (lactose, a disaccharide of glucose and galactose), it has far less less than fruit juice, since milk also contains protein and fat. Back in the day when fats were the enemy, low-fat milk was considered healthier than whole milk, the same isn’t true today. Now that fats have been (partially) redeemed, whole milk is back in fashion — and backed by lots of evidence.

So how much added sugar can I eat per day?

Here’s something we can all celebrate: you don’t need to feel guilty each time you eat added sugar. But you should stay aware of your consumption and do your best not to exceed these limits:

100 calories/day if you’re a woman (about six teaspoons, or 25 g);

150 calories/day if you’re a man (about nine teaspoons, or 36 g)

What does that mean? You’re looking at 1 full-sized Snickers or about 7-8 Oreo cookies. But note that we’re not saying you should add a Snickers or Oreos to your daily eating plan. The example here simply illustrates the total quantity you’d want to cap your day at. But keep in mind: Added sugar winds up in a lot of unexpected places, like soup and pizza.

While the average consumption of sugar in the United States may be decreasing (it was up around 400 kcal/day in 1999–2000, dropping down to about 300 kcal/day in 2007–2009), it’s still way too high. And of course, it’s an average, and averages lie. Some people consume a lot less, and others … a lot more.

But let’s say you don’t like one-size-fits-all numbers. You don’t want to carry around a set of measuring spoons all day, or worry about how many grams of sugar you consumed. If that’s the case, here’s an even easier way to keep your sugar consumption in check. It’s based on the model of the old school Food Guide Pyramid, which was released in 1992 and replaced in 2005 by MyPyramid—before that was eventually replaced by whatever this thing is that the government is using nowadays.

The base of a healthy sugar pyramid is made of vegetables and fruits: Not only are they filling, they also provide you with fiber, vitamins, minerals and phytochemicals (biologically active compounds found in plants, some of which are beneficial to our health), in addition to the sugar. Whole milk can also go there. The little sugar naturally occurring in bread doesn’t count as added sugar, either—but the sugar that’s often added during manufacturing in the U.S. does.

As for fruit juices, honey and maple syrup, they all count as added sugar, as does high-fructose corn syrup.

So that’s it. Just keep this pyramid in mind. If the base of your personal sugar pyramid is wide, then sprinkling a little added sugar at the top won’t make it collapse. It’s only when most of the sugar in your diet comes from soft drinks, sweets, cookies, breakfast cereals and the like, that your pyramid is likely to topple, and your health along with it.

READ MORE: 

Do Carbs Actually Make You Fat?

Winning the War on Hunger: Practical Solutions to Overeating

Healthy Fat: Which Foods Should You Really Be Eating?

Kamal Patel is director of Examine.com, an education company he cofounded in 2011. Since that time, Examine.com’s growing team of researchers has reviewed thousands of studies on supplementation and nutrition. Today, over a million visitors each month rely on Examine.com to separate marketing hyperbole from scientific evidence.

The post Is Sugar Bad For You? appeared first on Born Fitness.

http://ift.tt/2gWXDNy

[lovemoschinoclothing14-blog]

Sugar Names and What they Imply

Sugar smells sweet and tastes sweet, but how about its name? The number of sugar names are there? The quantity of definitions? We use sugar to indicate a lot of factors and foodstuff producers typically utilize it to disguise how bad the foods is the fact that we are feeding on. "What's inside a title? That which we simply call a rose by another title would smell as sweet." This famed estimate was utilized by William Shakespeare in Romeo and Juliet. The smell of sugar is so sweet and still it may be so hazardous to several people today. Part from the cause why weight problems is to the raise around the planet is because of people currently being hooked on sweet meals these kinds of as candy along ysl monogram bag with other treats. Yet sugary meals smell so sweet just as if they might do no damage. Diabetics are allergic to meals which might be also sugary and in certain scenarios sugar can even get rid of them. This limited post will investigate some various names for sugar along with the way they're utilized. Brown sugar is brown in colour and is also usually called Demerara. It can be frequently employed in cakes or lots of people use it to flavour espresso. Corn syrup is usually employed in cooking to flavour the food. Dextrose might have a laxative impact when eaten in good quantities even though it is a really significant carbohydrate in biology. Fructose or levulose is a straightforward monosaccharide normally present in foods. Galactose is less sweet than glucose and is also often utilized for a nutritive sweetener since it's a great michael kors clutches amount of food stuff vitality. Galactan is really a polymer of galactose. Honey is a identify that just about anyone recognises, but do they know it can be a sugar? Now, there exists someone incredibly renowned who beloved Honey. The kid's favourite bear identified as Pooh Bear cherished Honey. Honey is commonly bought inside a Honey Comb which is taken from your Bee Hive. It can be michael kors purse because of the work of bee's that we've got honey. Treacle is quite common at Bonfire time together with the youngsters. Numerous children and adults appreciate Treacle Toffee. At bonfire's they collect spherical with a massive bag of chewy, sticky Treacle Toffee. Maple syrup is often found in The united states exactly where they serve sticky maple syrup with freshly cooked pancakes. Some American's try to eat pancakes and maple syrup for their breakfast it truly is pretty delicious. Sucrose would be the variety employed for dieters when they are seeking to lower down on sugary food items despite the fact that eaten in massive portions it can use a laxative impact. Golden syrup can be occasionally utilised on pancakes or utilized in baking to flavour cakes. Golden Syrup has a scrumptious sweet flavor like most sugars have. It may be extremely tough to distinguish what is a sugar to the back of foods substances since the the vast majority of food items companies get in touch with sugar a lot of unique names. It is worth finding out what each and every form is known as so that you can generate a additional educated choice up coming time you shop. Sweet sugar dying, such as "death by chocolate", is not any laughing make a difference. And sugar is only one from the "refined" undesirable carb culprits inside our culture. "Death by sugar" is also caused by sugar's terrible carb wicked stepsisters. Just clik about the back links for every one of the sugar facts you must know to own fantastic wellness too as the many mystery sugar names they don't want you to understand about! http://www.mcmbackpackoutletmall.com