Re: Weight loss plan
Originally Posted by
Yolande
->
As the only ingredient of this yogurt is milk it is naturally occurring sugar in the milk.
Yep I already said that, but the thing is, sugar is sugar whether it is added to a product or naturally occurring in a product. The number of calories in the product doesn't really come into this debate. Sugars mess with your brain and your bodily functions and after the initial energy burst will later produce a "crash" leaving you feeling hungry when in fact your body isn't hungry at all and that's when people reach for snacks.
Let me deal with the science.
The basic "simple sugars" are as follows (with their chemical formulae):
Glucose - a Monosaccharide - C6H12O6
Fructose - a Monosaccharide - C6H12O6
Galactose - a Monosaccharide - C6H12O6
The formula means they have 6 Carbon atoms, 12 Hydrogen atoms and 6 Oxygen atoms). They differ only in the specific arrangement of those atoms.
Most fruits and Vegetables contain roughly the same mix of Glucose and Fructose.
The Glucose part is processed by the generation of insulin and is what affects your blood sugar levels. Hence Glucose is known as "Blood sugar".
The Fructose part is processed in your liver using enzymes so no insulin is involved there but it is this fructose element that is often stored away as fat if your body has no immediate need for the energy it provides.
Galactose enters the liver, where it is mainly converted to glucose anyway. Galactose ingestion results in lower blood glucose and insulin levels than glucose ingestion itself.
Now let's look at the other sugars of which there are:
Lactose - a Disaccharide - C12H22O11
Sucrose - a Disaccharide - C12H22O11
Maltose - a Disaccharide - C12H22O11
Disaccharide basically means these molecules have 2 sugars in them which is why the chemical formula is double that of the simple sugars. They break down as follows:
Lactose = glucose + galactose
Sucrose = glucose + fructose
Maltose = glucose + glucose
Lactose of course is naturally found in milk.
Sucrose is common sugar from cane or beets
Maltose is found in germinating seeds
Getting back to our topic of Yoghurt, the amount of "sugars" present is as I have already stated, about 9 teaspoons of it in a 500g pot of Natural Yoghurt. Since yoghurt is a derivative of milk, the sugars here are clearly Lactose.
No other sugars are added but regardless there remain 9 teaspoons of the stuff in the yoghurt.
Anything else you personally add to that yoghurt then ups the sugar content further. For example if you add your own fresh fruit then you are adding more Glucose and Fructose.
What matters is that we eat plenty of fibre when we consume sugars. So if we are going to eat yoghurt I would suggest we mix it with high fibre fruits and other products. Granolas containing oats and nuts and other sources of fibre are good imo.
If I eat yoghurt I eat it with super fruits like cherries, raspberries, blueberries, bananas and often apricots and strawberries to boot. Then I sprinkle home-made granola on top which is easy to make. Mine is made with toasted oats, hazelnuts, almonds, pecans, dried apricots, dried cranberries, chopped dates or figs and coconut oil. So certainly there are sugars in the yoghurt and fruits but equally there's a lot of fibre going in with it.