Sugar
Throughout the past decades it has been vilified to oblivion and beyond, critics saying it is “the evil of all humanity” and needs to be exorcised from the body through a diet, forgetting the name entirely and its existence…
And there are good reasons for that. But first, lets clarify what Sugar is.
What is the Definition of Sugar
Sugar is a Subgroup of Carbohydrates. Specifically, sugars are simple Carbohydrates that are quickly digested and provide rapid energy. Now, there are different Sugar types across the board, like Sucrose, Glucose, Fructose, Lactose, Maltose, etc. and all of them can be found in different plants and even animals (Milk).
Sugar found in Natural products is called Naturally Occurring Sugars (or Intrinsic Sugars). On the other hand, the sweetener that is being put into products like Donuts and Soda is the so-called Added Sugar.
Now, the problem with Sugar is less with Sugar on itself, the problem rather lies more in “in what Form it comes”. What do I mean by that?
The Importance of Molasses and Micronutrients
Everyone has seen the white sugar that most people enjoy in their daily life. The thing is, that is not natural sugar per se. In its original state, it has brown color, looks raw and dissolves much more slowly. Its because it still has Molasses (trace nutrients) in it which are removed through a multiple step process to create what we call “White Sugar”(Added Sugar).
These trace nutrients, especially Antioxidants, COUNTER the negative effects that Sugar produces. Such as:
Oxidative Stress. Polyphenols and flavonoids in Molasses neutralize Free Radicals (ROS), reducing oxidative damage to cells, DNA, proteins, and lipids. This helps mitigate sugar-induced oxidative stress, which is particularly significant for fructose metabolism in the liver.
Inflammation. Polyphenols in molasses inhibit pro-inflammatory pathways, which are activated by high sugar intake. This can lower chronic inflammation linked to excessive sugar consumption, potentially reducing risks of obesity-related diseases, heart disease, and type 2 diabetes.
Trace Nutrients. Contains small amounts of iron, calcium, magnesium, and potassium. These nutrients support metabolic health, potentially offsetting the “empty calorie” effect of sugar.
Liver. Antioxidants in molasses, like ferulic acid and caffeic acid, protect liver cells from oxidative damage caused by fructose metabolism. This may reduce the risk of non-alcoholic fatty liver disease compared to consuming equivalent amounts of white sugar, which lacks protective compounds.
Why is White Sugar unhealthy?
To add insult to injury, White Sugar has a so-called “Drug” effect. Nowhere near real drugs but still, strong enough to convince billions of people into, at the very least, “consumption”. And thus, ladies and gentlemen, the perfect legal Drug was born!
You can put it in other food, you can put it in your tea, creates a craving AND its legal. So naturally, people enjoyed the hell out of it… And they got hooked!
As decades went by, many people gained Diabetes, Heart Attacks, and led miserable lives linked to overuse of sugar. Most scary fact about this is that there are more and more people each year that suffer across the entire globe.
According to an article from Nature Medicine, Sugar-sweetened beverages contribute to excess weight gain and cardiometabolic diseases such as type 2 Diabetes and Cardiovascular Disease, both directly and mediated by weight gain. They found that by 2020 2.2 million new cases of type 2 Diabetes and 1.2 million new Cardiovascular Disease cases were linked to sugary drinks.
Talk about epidemic, Jesus Christ! Now you see why Sugar has such a bad rep?
But where these affected people failed, YOU shall learn a lesson and use sugar for your IMPROVEMENT. Question is, how?
How to use Sugar responsibly
In general, 3 factors are at play:
Form, Timing, and the Amount.
- Form. Based on your individual needs or illnesses (Allergy in my case), the best you can do is eat natural products like Fruits. They are rich in natural Sugar and Vitamins which complement each other and give you a good boost. I mean, after all, there is a reason as to why so many Cyclists eat bananas, right?
If you are allergic to literally everything like myself, you will use Raw Sugar, Electrolyte drinks or any Sports drink on the market that wont kill you. Haha.
- Timing. Whenever you work with your body, especially with your brain (brain takes over 80 percent of the resources when used). Use it whenever you have a drop of productivity and energy levels. This way, the body takes in the energy and uses it to regenerate faster.
One small tip: Note your energy levels throughout the day. You will quickly realize that there is a pattern which you can use to Time your Energy intake.
Example: For me, whenever I study, write a blog or work on my computer, I take a few sips of Sports Drink every hour to replenish.
- And that leads us to the most important one, Amount. Amount regulates whether you have a stroke or an improvement in productivity. Never use sugar, even unrefined, in huge amounts. IF you consume it, do it so only sparingly. One small spoon is more than enough. Why?
The Danger of Overproduction of Insulin
Whenever you eat sugar, the body counters the effect with production of Insulin. Insulin does not only shut down your functions and makes you sleepy, but if Sugar is overused, you will experience a Spike of Energy in the first 15 minutes at first, but through excessive production of Insulin you will get a heavy downfall shortly after and you wont be able to do anything at all.
Instead, as I mentioned above, use it sparingly and over time. Generally speaking, Added Sugar should not exceed 10 percent of the total daily calories.
Those are two major factors that you need to keep in mind.
Sugar Conclusion
After all, Sugar on itself, just as many things in life, is not bad per se. Especially considering that its part of Carbohydrates and was part of our diet since… Well, forever and has its uses in certain situations.
So, I hope I answered the questions you had about sugar. If not, there is an entire section about Food and Diet and everything it has to offer. Make sure to check them out!
PEACE!