Re: Sugar Sugar and YET MORE SUGAR!
Natural Sugar vs Refined (White) Sugar
Firstly here's a useful pictorial webpage that shows you how much sugar is in various fruits.
http://www.sugarstacks.com/fruits.htm
Then here is some info from another site which explains the difference:
The first thing to note is that natural sugar and refined sugar are basically the same molecules. They are made from a combination of fructose and glucose.
The ratios of fructose and glucose are pretty much the same in both fruit and table sugar. Most fruits are 40 to 55 percent fructose (there's some variation: 65 percent in apples and pears; 20 percent in cranberries), and table sugar (aka sucrose) is 50/50. Neither type of sugar is better or worse for you, but your body processes them differently. Fructose breaks down in your liver and doesn’t provoke an insulin response. Glucose starts to break down in the stomach and requires the release of insulin into the bloodstream to be
Don't get the idea that because the sugar composition is the same in fruit and cake, they're interchangeable. (Seriously, they're not.) For one thing, fruit offers good stuff like vitamins, antioxidants and water, while candy and desserts are nutritionally void. Fruit also tends to have less sugar by volume. Half a cup of strawberries: 3.5 grams of sugar. Half a cup of strawberry ice cream: 15 grams.
Plus, whole fruit has a lot of fibre, which actually slows down your body's digestion of glucose, so you don't get the crazy insulin spike (and subsequent crash) that candy causes. That also means your body has more time to use up glucose as fuel before storing it -- as fat
So that's useful info imo. 2 key points arise from it.
Firstly - it is the sheer concentration of refined sugars that are put into our foodstuffs that is a major issue. Eating a single apple provides about 5 teaspoons of sugar. In standard terms, there are 10g of sugar in 100g of apples.
Compare this to the hateful "Baby Biscotti" biscuits that Heinz market which have 28g of sugar per 100g of product !
Or to a 355ml can of Coca-Cola which has 39g of sugar or about 10 teaspoonfuls per can !!
Secondly - there is a difference in the way our bodies metabolise different sugars. Eating sugar via consumption of natural fruits results in a slow digestion of the sugar due to the fibre content of the fruit which means you have more time to burn off the sugar before it is stored as fat. Fruits also come packed with minerals and nutrients whereas white table sugar is barren of any such nutrition.
So when we keep eating sugar in unnatural forms, we increase the likelihood of it being stored as fat, we get zero nutrition from the eating of it and we actually force our bodies to give up nutrients and minerals it already has to aid the digestion process.
The final nail in the coffin here is that sugar is a substance that affects our "reward" senses. Anything with sugar in it will seem like a "good" or "enjoyable" thing because of that characteristic. That fruits and other natural foods do this is a benefit because it means we will eat more of those things and thus gain all the benefits of the nutrients, fibre and minerals.
When we put just the sugar into products that themselves have no nutritional benefit, such as cakes, biscuits, puddings etc, then that same "reward" process takes place and we teach the body that we like those bad things and thus will likely eat more of them.
My conclusion here is that refined sugar should never be put into foods which are already bad or nutritionally void. It should only be put into good foods. However, if a food is by itself, inherently good and nutritious, then why would we be wanting to put sugar into it anyway ?
In the end then the bottom line of all this, at least for me personally, is to get unnatural sugar out of my life completely.