Naturally occurring sugars…are generally found in whole, unprocessed foods including fruit, vegetables, dairy, and some grains. Glucose and fructose are found in fruit and veggies, while lactose is the one found in dairy products. Eating fresh fruits and veggies provides the body with the carbohydrates it needs to function. The mix of fiber, vitamins and nutrients from fruits slows the absorption of fructose so the body can handle it. Too much glucose and fructose, however, will swamp the body and cause it to store the excess fructose as fat, and the sucrose to trigger fatigue known as reactive hypoglycemia. In the case of natural carbs, they are necessary for the body, but moderation is key to keeping yourself healthy.
Refined sugar…is processed from sugar cane or beets and is typically found as the carb sucrose. Pretty much every single processed food contains this refined sweetener. It is used to keep baked goods fresher for a longer period of time, to improve the flavor, color, or texture of foods and drinks and as fermentation for bread and other edibles. Hazardous to your health, refined sugar increases your risk for heart disease, diabetes, liver disease, cancer, and obesity. It also causes high triglycerides, blood pressure, and increased cholesterol levels. In recent years, there has been a substantial rise in products that contain sucrose so it is important to be aware of what you eat and drink. Refined sugar is detrimental to health and overall wellness. Check out these tips to limit or avoid refined sweetener:
- Include healthier items in your diet like fruits, vegetables, whole grains, lean proteins etc.
- Limit the intake of candy, dairy desserts, and baked food items
- Cut down on processed foods which are high in added sugar
- Check the ingredients of processed foods to see how much sugar they include