Sugar has been identified as one of the major causes of obesity and weight gain. But what is sugar and why is there talk about fructose being poisonous? Is sugar truly addicting? And if so how much can we safely eat per day and in which foods do I find it? This and more you can read here…
What is sugar?
Sugar can be dived into three simple molecules:
Glucose is the simplest form of sugar which is found in carbohydrates. It is also called a monosaccharide and has one molecule. For more info see Here
Sucrose is also known as table sugar and is made up of two sugar molecules: Fructose and Glucose. Fructose is naturally found in fruit.
Lactose is the sugar contained in milk and is made up of two sugar molecules: Galactose and Glucose.
Why is Fructose Poisonous?
The ingested fructose is send to the liver for processing. The excess glucose and fructose are both stored by the liver as glycogen for later energy. The excess fructose is changed into triglycerides (bad fat) which leads to fatty liver! Eventually the triglycerides are turned into LDL (low density/bad Cholesterol) and are released into the blood stream
If you have a constant supply of LDL Cholesterol it can clog our arteries which makes it really hard for our blood to pump into our heart or brain (depends on which arteries get clogged faster) and this can lead to heart attacks or strokes!
Short: Fructose turns into bad and very harming fat which leads to chronic diseases like heart attack, diabetes or strokes. So it can get very poisonous!
Why is sugar addicting?
Every time you eat sugar it increases our dopamine levels. Dopamine is the “pleasure hormone” our body creates and is also known as the “Happy-Hormone “. But the most important thing to know about Dopamine is that if you create a large amount of it, it can make you addictive. Hence you want to eat more of the “stuff that makes you happy”. Other well know substances that increase your dopamine levels are Drugs, Alcohol, Fat and Salt!
How much Fructose should you Eat per Day?
It is recommended to eat up to 25g of fructose per day. But don’t be fooled, this is not a lot. Here some examples:
- Apple has 9.3 g
- Banana has 6g
- Watermelon has 6g
- Blueberry has 3,7g
- Avocado has o.3g
So its safe to say that we can eat 2 pieces of fruit per day. And that is without eating sugary foods like sweets, bread or packaged foods!
Is it Safe to Eat Fruit?
Absolutely!!! It is even necessary that you eat fresh fruit every single day as this is the only source of many of the very important vitamins your body needs to function. Furthermore our body knows what to do and how to process sugar when it comes packaged in high fiber (skin & body of the fruit) ! What the body has problems with, is processing sugar in it’s pure form without the fiber such as syrup or white sugar!
Just stick to the 2-3 pieces of fruit per day. 🙂
Which foods contain Sugar?
- Table sugar, Honey, Stevia, Artificial Sweeteners such as equal
- Cakes /Sweets/ Candies/ Biscuits/ Chocolate
- Soft drinks: cokes, Fanta, sprite, Sport Drinks and Vitamin Waters
- Sauces: Ketchup, BBQ Sauce, Chutneys or Salad Dressings
- Processed Carbs: white bread, pasta, rice
- Fruit & Fruit Juices
- Dried Fruit
- Breakfast Cereals
- Yoghurt & Milk drinks like Chocolate Milk Shakes
- Packaged, Canned or Fast Foods, especially the LOW FAT versions!
We need to eat unrefined carbohydrates like fruit, vegetables and whole grains. In fact it is vital that we do eat them as they provide us with the energy our body needs to thrive as well as important vitamins and minerals.
However, the highly processed forms of sugar such as High Fructose Corn Syrup, white bread and pasta or white table sugar are poisonous to us as our body can’t fully process the refined form of sugar without the fiber. Food Manufactures know that sugar makes addictive this is why they add more of it in their processed foods because they want you to go back and buy it again!