Sugars
Sugar has a major effect on weight loss and gain and is one of the greatest keys to health promotion.
Humans are attracted to the taste of carbohydrates because of their sweetness i.e. fruit, vegetables, bread etc. However, many companies have discovered how to extract the sweetness and provide products that leave out the nutrients leading the body to store this sugar, which eventually, if not burnt off, transforms into fat.
We eat on average between 30 and 65 kilograms of sugar each year!
In London and other busy cities, simple sugars are consumed on an extraordinary level due to busy schedules and hectic lifestyles which as a consequence has a damaging effect on our health.
Due to the way that sugar is processed, most forms can't be be metabolised correctly due to the lack of any nutrients contained within the sugar, so the body doesn't know what with it, so it stores it. It is released when needed but while it sits there, large deposits can start off the degenerative deseases.
Below is a a list of the sugars and there structures, so if we know whats in them then we can choose which are best for us, our health at that time.
Simple Sugars & Structures
 Monosaccharides (These are single sugars i.e. in its simplest form - It takes almost no time to break down and enter the bloodstream)
- Glucose(dextrose monohydrate) is found as a converted form from carbohydrates in the blood and also stored in the liver and muscles as glycogen. This can be found in potato, maize, wheat and rice.
- Fructose is found in fruit and corn.
- Galatose is found in dairy products.
Disaccharides: (made up from two monosaccharides)
- Sucrose which is basic everyday sugar.
- Lactose is sugar found in milk
- Maltose is found in cereals and grains
When monosaccharides (simple sugars) are digested, your blood sugar level will rise quickly causing a production of insulin (which reduces the level of blood sugar and helps you to store it for when it can be used at a later period).
Constantly eating simple sugars creates a insulin production roller-coaster effect.This leads to insulin resistance (where the insulin produced by the body is not effective on the sugar) which also triggers weight gain and diabetes.
Balancing your blood sugar level is crucial in maintaining energy levels and weight. Low blood sugar levels cause hunger as well as fatigue, poor concentration, irritability, nervousness, depression, sweating, headaches and digestive problems. High blood sugar levels cause hyperactivity, lack of concentration and can leave you feeling lethargic. So a balance needs to be found. A well balanced meal or snack containing the right proteins, carbohydrates and fats is needed.
Polysaccharides: are many monosaccharides combined together and take longer to be broken down and digested. They tend to be insoluble in water, and have no sweet taste.
- Polysaccharides can be bread, grains, potatoes, pasta, vegetables, beans and lentils.
Foods that release energy slowly as far better for you for blood sugar balance, weight loss and stability. This is the best choice when eating throughout the day.
Processed or refined sugars raise blood pressure and constantly eating them puts pressures on the body that  can lead to reduced body processing capabilities, allergies, obesity, degenerative diseases, liver, heart and kidney diseases as well as complete failure.
Processed sugars do not have adequate amounts of quality fats, proteins, vitamins and minerals that your body thinks its getting when it has something sweet and therefore will not be satisfied until it gets what it craves. These sugars are commonly known as 'empty calories'.
Most junk food contain refined sugars as does basic table sugar so be aware of how much sugar you put in your tea, coffee or food as this can easily be the difference of living within or over your recommended daily calorie allowance.
 Use only unprocessed honey as this contains the nutrients your body can use. However, consume in small moderation.
|
Nutrition 
