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Top 7 Myths About Sugar That Everyone Needs to Know

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  • Top 7 Myths About Sugar That Everyone Needs to Know

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    In this article we'll find out why honey is not better than sugar, what fructose lovers and heavy drinkers have in common, what exactly is the harm of sugar.

    If you want to be a healthy person, give up sugar. Even if it hurts, and you do not want to live without sugar. It will pass in three days. We are going to debunk the main sweet myths today.





    MYTH # 1: Sugar can be useful

    What is the usual sugar that we are used to? The same refined white sand that we have been addicted to since birth and can't live without?

    Everyone knows that it is extracted from sugar cane or sugar beet. Now it is very fashionable to talk about brown cane (it is slightly less refined) or coconut.

    Manufacturers are “betting on the latter,” as consumers have heard of healthy coconut oil. But actually, sugar is sugar.


    All kinds of sugar are all equally unhelpful, I would even say harmful. Sugar is acid for blood vessels.


    How quickly the vessels deteriorate depends on the individual. Relatively speaking, if you take hydrochloric acid and wipe your face with it three times a day, the skin will peel off in the morning. And if you do this once a week, then you just delay the moment. But the result will be the same.

    Therefore, even if it is not about weight loss, but just about a healthy diet, we should give up sugar and everything that contains it.

    Refined sugar exists for some 200-250 years, it is a food that is not intended for humans.

    The usual sugar is glucose and fructose, right?

    Sucrose is glucose and fructose. Glucose dramatically increases the level of sugar in the blood, and fructose has a negative effect on the internal organs.




    What happens to the body when a spoonful of sugar falls into it?

    It begins to be absorbed – already in the oral cavity. We have a lot of vessels under the tongue, and some of the sweet stuff gets there right away.

    Accordingly, if we dissolve sugar in tea, then almost immediately it gets into the blood, the level of glucose – sugar – in the blood rises to a “critical point".




    How much is it?

    Everyone has their own “critical mark". For some, it is 3.5, although this is the lower limit of the norm of reference values. But it is important that the person feels well. Normal is the level necessary for maintaining a person's vital activity, so that they can think and do business.

    When sugar enters the bloodstream, glucose levels rise – and very quickly. If we eat a cucumber, not only will it practically not raise the sugar level, but even this will be done slowly.

    From a chocolate bar or a piece of sugar, the blood glucose level will increase very sharply.


    This is an abnormal situation for the body, it will try to quickly put this glucose somewhere. The pancreas begins to produce a lot of insulin – with a reserve, suddenly, while it is being produced, the sugar will rise even more.


    Now, thanks to a large amount of insulin, the sugar level is reduced – sharply, lower than it was before you ate the sweet. In the presence of insulin, all this sugar is sent not to the needs of cells that waste energy, to the brain, for example, but to fat depots.

    At what point does damage to the walls of blood vessels occur – when blood glucose or insulin soars sharply?

    An increase in blood glucose levels damages blood vessels – this is exactly what the harm of sugar is. Therefore, one of the goals of a healthy lifestyle is to eliminate changes in sugar levels, and if possible, to keep the glucose level more or less equally low throughout the day.






    MYTH # 2: Not everyone gets fat from sweets

    What amount of insulin should be released (respectively, how many carbohydrates should be eaten) so that everything goes to fat deposits, and not to energy?

    People are divided into two types by the “red signal” of the level of insulin (this is a very conventional designation, something like the point of no return for the beginning of fat deposition).

    Some people can eat everything in a row when they want and in any quantities, while not gaining weight. And even when they eat a whole cake, their insulin levels don't reach the critical level.

    And there is a category of people “I look at the cake – and gain weight.” Their “red line” of insulin levels is low. In principle, they need a small amount of insulin to activate the processes of storing fat, and all eaten goes to the depot.

    This can only be calculated experimentally.

    That is if the first category of people can eat a lot of cakes and they are not in danger of obesity?


    Obesity in the form of becoming a “ball " – no. However, there is such a thing as “thin fat people". Outwardly, they are very slender, retain beautiful aesthetic forms for a long time, but at the same time suffer from visceral obesity.


    The harm of sugar is unambiguous: it damages blood vessels, interferes with the work of internal organs, it's just not so noticeable on some people. Which is playing tricks on them.

    If a person who gains weight from sugar cares about appearance, they think: “I want to lose weight, I'll eliminate sugar.” And thus cares not only about weight but also about their own health.

    And the people who say: “Yes, I eat as much as I want, and I do not gain weight”, go to the doctor when the mechanism breaks down completely, visceral obesity develops, all the fat is deposited in the internal organs.

    They do not feel well, according to tests, their situation is much worse than that of those who tend to gain subcutaneous fat.


    What tests are we talking about? What do they show?

    If we are talking about the harm of sugar, first of all, a biochemical blood test, indicators of the pancreas: amylase, insulin, C-peptide.

    The level of glucose in the blood. Well, cholesterol, of course, more precisely – an expanded lipid profile. As a rule, with these indicators, the sweet tooth is in trouble.

    If you still conduct hormonal studies, you may find that the sex hormones have changed their structure.






    MYTH # 3: The brain needs glucose


    People who are told about the harm of sugar, say: “Well, the brain needs glucose!”

    Yes, for a long time it was thought so. The brain is more used to eating glucose, but it can get it from absolutely any food.

    Lettuce leaves also contain carbohydrates, but they are very slow to digest. But, believe me, the brain, if it needs it, will use them perfectly.


    Even if a person switches to a protein-fat diet to reduce weight, and eats a minimum of carbohydrates, about 20-40 g per day, this is enough for the brain! Besides, it can perfectly feed on ketone bodies, these are products of fat oxidation.


    Diabetics often smell sweet – acetone. These are ketone bodies. Only in diabetics, they are not excreted. And a person who just adjusted their diet will adapt for a couple of days: there may be an unpleasant sensation in the mouth, body odor.

    If you drink enough water, ketone bodies are perfectly excreted by the kidneys. They are not formed in such quantities as to become a poison for the body. And for the brain, ketone bodies are even better fuel than glucose.

    Why?

    Nutrition is necessary for the cell to have energy. If you break down 1 g of glucose, 5 molecules of ATP, the cellular fuel, are produced. If you break down 1 g of ketone bodies, then there will be 25 units. Accordingly, less quantity is needed to obtain better energy, and it is better utilized than energy from sugar.

    If a person eats both sugar and a sufficient amount of fat, will the brain receive energy from glucose anyway, and ketone bodies will not be used?


    Yes. Glucose is a simpler fuel for both the brain and the rest of the cells, so fat will be deposited in the depot in the presence of sugar.


    When you follow a protein-fat diet, please do not forget: if you break down and eat carbohydrates, you block fat burning, the body automatically switches to processing carbohydrates and sugar, because it is easier and cheaper for it.

    To turn fat into energy, you need to expend energy. Naturally, the body is very cunning, well-thought-out, it is difficult to fight against it. For it to develop a new system of work, you need to work hard.

    There are studies that cognitive functions on ketone bodies are better than on glucose.



    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116949
    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2731764
    http://www.ncbi.nlm.nih.gov/pubmed/15728303



    Even people who practice the Dukan diet (this is not a balanced diet!) note that they feel better, remember more easily and feel more energetic.





    MYTH # 4: Honey is healthy and natural


    About the harm of sugar is clear. Is honey useful or not?

    I would like to please everyone, but not this time. Honey contains glucose, fructose, and a small number of trace elements and vitamins. In general, this is fortified sugar.






    MYTH # 5: Fruits are vitamins

    Well, what about jam, which is made not with sugar, but with pectin, for example?

    This is boiled fruit, the fiber is partially dissolved there, fructose – has broken down to glucose. This is the same as drinking compote, for example. It seems to be more useful than juice or fruit juice, but the meaning is the same - this is sugar.

    This is an increase in blood sugar and an additional load on the pancreas.


    And syrups? Agave, Jerusalem artichoke?


    In fact, this is sugar syrup, because fruit, sweet roots are fructose, and syrup is an extract from fruit that has been boiled to a thick state.

    Fructose has a special feature: it is sent directly to the liver, and negatively affects the work of this organ.






    MYTH # 6: Fructose is safe because it's natural

    I want to elaborate on this. Robert Lustig, a pediatric endocrinologist, Professor of Pediatrics in the Department of endocrinology at the University of California, literally declared a crusade against fructose.

    Fructose leads to obesity and, so to speak, damages the liver. As a result of its use, hepatosis develops – part of the liver cells is replaced by fat. Accordingly, the liver does not cope with its function.

    It is sweeter and it seems that you can eat a lot of it, so in fact, people consume it more than simple sugar. Plus, there is a theory that it becomes addictive faster than sucrose.

    Have you seen that now fructose products for diabetics have moved to the shelves of “Healthy food”, “Proper diet” and so on? They are on a par with cashew paste, bran, and linseed oil.


    Yes, because fructose is cheap and everyone knows it's not glucose. It's a relic of the ' 80s.


    It was the same with margarine. It was necessary to replace butter with something cheaper. When it was invented, it was not very popular, and then there was the cholesterol theory – that all cardiovascular diseases are due to animal fats.


    And then margarine came on the scene again – vegetable acid, which was planted with hydrogen molecules. And what properties it has, no one knows. No one thought, but it turned out to be sad.


    It's the same here: “Fructose is sweeter than sugar, it increases sugar levels more slowly.”

    It is more pleasant to live in the illusion that you are eating a healthy gingerbread than to understand that any gingerbread is not useful.

    Any change, especially if a person begins to be interested in a healthy lifestyle, requires tremendous work on yourself. It's one thing to know about the harm of sugar, another thing – to implement this knowledge in life.

    And not everyone makes a choice in favor of life.






    MYTH # 7: Stevia stirs the taste buds

    Well, is stevia an alternative to sugar? Will it save people who need a sweet taste?

    Stevia is an alternative, so of all the sweeteners, it is probably the only safe one. But it has a bitter herbal taste. Stevia does not increase blood sugar levels, so it does not produce insulin in response to its intake.

    At the same time, some say that even these sweeteners can not be eaten because insulin is produced in response to the feeling of sweetness on the tongue. This is not true.


    The receptors are a signal to the brain, which of course regulates everything. But it sends a signal to the pancreas only when the blood glucose level rises.


    All other substitutes, although they do not raise blood sugar, negatively affect either the liver or the kidneys, or have a toxic effect on the body.

    There is a dose-dependent effect. If you eat one serving of sweetener, of course, there will be no harm. From one tablet in a morning cup of coffee, no microbiota will die. The problem is that people get hooked on sugar substitutes, add them everywhere.

    As for me, I don't eat sugar at all, not even stevia.
    Last edited by Margaret Clark; 10-23-2020, 06:20 AM.

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