While current research shows that people generally reduce fats consumption, sugar consumption is more worrying. Obesity reports a worldwide epidemic and statistical evidence suggests that obesity has more sugar consumption than fat use.
In order to understand the different sugars in a reasonable way, we need to make the right choices. Since this may be too technical for some people, I have broken down the definitions of the end of the article.
One kind of sugars are naturally occurring in foods such as fruits and vegetables. They add different processed sugars to foods, juices and other beverages as sweeteners to make products smelling. Here is the difference between good and bad. It is necessary to distinguish between sugar monosaccharides and disaccharides then we must recognize glucose sucrose glucose lactose and galactose . Then plays a role in glucose vs. glycogen in our bodies. It becomes more complicated, so keep it in mind.
Monosaccharides
and Galactose The simplest form of sugar Fructose naturally occurs in fruits, honey, berries and Most root vegetables. The foods you eat are of natural origin, healthy. Other monosaccharides contain glucose and galactose . According to an American survey, approximately 9% of the average caloric intake comes from fructose. Only one third of this fruit sugar comes from fruit, while the other two thirds come from refined sugars; Here is the correlation between unhealthy sugar consumption and obesity
Disaccharides
Disaccharides are carbohydrates that occur when two monosaccharides are joined. The most well-known disaccharides sucrose (19459005) generally known as table sugar in which a fructose molecule is linked to a glucose molecule. Another common disaccharide is lactose (19459005) found only in milk in which a glucose and a galactose molecule are combined Glucose
Glucose is a sugar that transforms our metabolism into energy. Our brains and other tissues require constant blood glucose supply to survive. Blood flow through glucose is the primary source of the body's cells; This is the most important metabolic source of fuel in most organisms, from bacteria to humans
Our body produces glucose when we digest carbohydrate sugar and starch. Such foods include rice, grains, noodles, potatoes, fruit and vegetables. The enzymes break down starch and sugar into glucose that is absorbed into the blood stream. Glucose combines insulin and together it provides the energy of the muscles and the brain.
It is essential for our health to maintain glucose levels in the normal range. Since energy comes from the foods we eat, our body has a mechanism to maintain the normal range. This mechanism is located in the liver, which contains excess glucose glycogen
Glucose and glycogen
Our bodies absorb glucose from the foods we consume, and this is obviously uncommon. Glucose, which is not immediately used by the body, becomes glycogen .
Glycogen is a chain of glucose subunits predominantly in the liver and muscle. This glycogen is used to reduce your blood sugar levels. For example, our muscles use the liver stored glycogen with energy during strenuous training.
What is important for fat burning is the fact that all glucose that exceeds the energy requirement and glycogen becomes Fat. This is the basis for the common argument that states:
- The fruit contains fructose
- Fructose turns to fat
This argument is basically false because it ignores the way our body metabolizes fructose
Fructose and glycogen
Fructose is capable of stimulating lipogenesis that is the accumulation and storage of fat. However, fructose is primarily stored in the liver as glycogen. The liver can conveniently treat the daily intake of 50 grams of fructose without storing extra fat and storing 100 grams of glycogen
This is an important observation. The normal piece of fresh fruit is approx. It contains 6 to 7 grams of fructose, so you have to eat 5-7 fruits a day to absorb 50 grams of fruit. In contrast, it is very easy to absorb more than 50 grams of fructose by melting a lot of carbonated soft drinks or fructose-sweetened drinks.
Great Fructose Corn Syrup (HFCS) Consumption has dramatically increased and is now the main factor in obesity. You must understand the following misconceptions: People are disrupted by HFCS fructose naturally occurring in fresh fruit
- The total weight of the fruit is not fructose; Most of the weight is fiber.
Conclusion
You will not have a damaging effect on the daily consumption of several fresh fruits. HFCS consumption and processed sugars can be added as sweeteners to foods and beverages.
More definitions:
Fructose
Fructose or fructose is one of the three dietary monosaccharides and the other two is glucose and galactose . All three are absorbed into the blood through digestion
Fructose is a naturally occurring sugar commonly found in fruits, honey, berries and most root vegetables. These sugars are most soluble in water. For plants, fructose monosaccharide and / or sucrose component may be .
From a commercial point of view, fructose is produced from sugar cane, sugar beet and maize. From these sources it can be derived from three different forms:
- The crystalline fructose is a monosaccharide and is of high purity if it is dried and ground.
- Mixture of high fructose maize syrup (HFCS) glucose and fructose
- [lásd az alábbi meghatározást] for added food, fruit juices and other beverages as a flavor enhancer.
Sucrose is a complex carbohydrate that naturally exists in fruits and vegetables and occurs in the largest quantities in sugar cane and sugar beet. The food industry isolates sugar from these plants to produce table sugar and sweeteners, which are added to foods, juices and other beverages.During the digestion, the sucrose component is monosaccharides, glucose and fructose. The glucose and fructose molecules are absorbed into our bloodstream and cause a rapid increase in blood glucose levels. This may cause people with hypoglycaemia or diabetes.
Galactose
This is a simple sugar lactose which is less sweet than [glucose(glucose)sugar. This is a monosaccharide (19459005) (see above), mainly derived from milk and dairy products. Galactose is metabolised primarily in the liver by glucose-1-phosphateLactose
and glucose is predominantly in milk, in the range of 2-8% by weight. When the milk is consumed, the enzyme lactase lactose is broken down by glucose and galactose . Because of hereditary factors of food sources, European people are generally more tolerant of lactose than Africans and Asians. Patients with lactose intolerance may cause puffiness and overturn if they consume dairy products
Sugar formed by galactoseSource by Alex Backlund