I’ve had many people tell me that they avoid fruit because of its sugar content. But is it really the same as other sugars?
Basics: When sugar is broken down and absorbed into the bloodstream, it causes the sugar levels in your blood to rise. Your pancreas then releases a hormone called insulin to bring your sugar levels back down to normal, by pushing sugar into your cells. Your cells then release sugar in the form of energy to keep you going throughout the day. Sounds good, right?
But not all sugars have the same impact on your blood sugar levels. Here’s the difference:
White table sugar or sugar is a highly processed, highly refined sugar. It enters your blood stream rapidly and causes a significant spike in your blood sugar levels. Large amounts of insulin are released from your pancreas to bring your sugar levels back down to normal, but sometimes it pushes them too low. This results in what is known as the “sugar crash.” Headaches, feeling tired, lack of energy, inability to concentrate and craving more sugar may be the result.
High Fructose Corn Syrup is also an extremely refined, highly processed sugar – processed with sulfuric acid (think battery acid!). Because of their molecular structure, they are absorbed even more rapidly in the blood stream than sugar. And they go straight to our liver where a bunch of chemical reactions turn them into fat. Over time, these fats build up in our liver and can result in a condition known as “non-alcoholic” fatty liver. This condition may result in liver swelling or scarring (cirrhosis) and may even contribute to liver cancer or failure.
Fruit on the other hand is “sugar from nature.” It is absorbed much slower because of what it is packaged in. Fruit is high in fiber! Fiber slows the breakdown of sugar into our blood-stream. This causes a slow rise in blood sugar and a small amount of insulin to be released from our pancreas. This means that you have less blood sugar spikes and lows. A steady amount of blood sugar release gives you just enough to keep you alert and provides energy throughout the day. Fruit is generally high in water – so naturally low in calories and keeps you fuller longer. Plus fruit is generally loaded with Vitamin A and Vitamin C!
The bottom line, fruit can satisfy your sweet tooth without impacting your blood sugar levels, along with providing many other health benefits. Sugar and HFCS – not so much.
Food for Thought: I’ve never heard of anyone experiencing the “sugar-crash” after they ate a piece of fruit! Have you?
Tune in for more discussions on sugar types in future posts……
Photo: Courtesy of “That Sugar Film”