The Sour Side to Sugar

(Part 1)

By Kimberly Ancira, MS, CPT

 

Back to Basics: What is sugar?

Sugar is a simple molecule comprised of carbon, hydrogen, and oxygen. Its natural source is from carbohydrate, which are complex molecules consisting of long chains of simple sugars. Sugar, starches and cellulose (fiber) are types of carbohydrates. In whole foods, carbohydrates are usually found bound to fats, amino acids, minerals, and vitamin compounds.

Why does our body need sugar?

Sugar provides the body with its preferred energy source, glucose, which is important for proper and efficient brain cell functioning. Carbohydrates should be included in one’s diet since our body needs carbohydrates to grow, work, and repair. However, a high sugar diet can result in high blood glucose levels, which is then converted to body fat for storage if not needed by the body for energy. The types and amounts of carbohydrate consumed play a critical role in our overall health.

What’s the difference between simple and complex carbs?

Simple sugars include mono- and disaccharides. Monosaccharides are carbohydrates that contain only one sugar unit, and include glucose, fructose, and galactose. Disaccharides are carbohydrates that contain two sugar units, and include sucrose, lactose and maltose.

Polysaccharides are complex carbohydrates, which are polymers (chains) of simple sugars. Simply stated, the complex carbohydrates are long chains of 3 or more simple sugar units bonded together.

The important difference between simple and complex carbohydrates is the rate of absorption. Foods that contain higher amounts of simple sugars are digested more quickly because there are less nutrient filled molecules for the body to break down. Therefore simple sugars provide quick energy, which can be a useful tool when used in combination with physical activity. But, eaten at the wrong times they can consequently raise blood glucose levels rapidly. Alternatively, foods that contain complex carbohydrates digest more slowly and therefore raise blood sugar levels at a slower rate.

What are refined and unrefined carbohydrates?

Carbohydrates can be found in a refined (processed) or unrefined (natural) state. Refinement strips the grain of its nutrients, removing all proteins, fiber, fats, minerals and vitamins leaving only the carbohydrate. Therefore, it is best to consume foods in their whole, natural and unrefined state.

An example would be whole grain brown rice versus white rice. The whole grain brown rice is the healthier option because it hasn’t been refined. White rice has been refined, which explains the white coloration. Because the refinement process has removed the complex portions of the grain, white rice acts like a simple carbohydrate in the body.

Examples of Simple Carbohydrates:

• Milk
• Table Sugar
• Brown Sugar
• Corn Syrup
• Honey
• Maple Syrup
• Jams, Jellies
• Fruit Drinks
• Soft Drinks
• Candy
• White flours, breads, rice & pastas (refined)

Examples of Complex Carbohydrates:

• Green Vegetables
• Starchy Vegetables (sweet potatoes, corn, pumpkin)
• Legumes (chickpeas, beans, peas, lentils)
• Nuts and nut butters
• Whole grains (oatmeal, brown rice)