Sugar is nature’s sweetener

Our bodies have evolved over thousands of years to process carbohydrates, of which sugar is one, as part of our natural metabolic system. Carbohydrates are our body’s preferred source of energy for normal brain function, muscle energy and the functioning of every cell.

As nature’s own sweetener, sugar is the most natural source of carbohydrates, occurring not only in nutrient-rich fruits and vegetables, but in a vast array of other foods we need to enjoy a healthy diet.

Sugar does not make you fat

A great misconception is that sugar makes you fat. A calorie from sugar provides exactly the same energy as a calorie from any other food, including diet foods. One surprising fact is that sugar contains only 4 calories per gram (or 15 per teaspoon full), which is less than some fruits.

 The secret to maintaining your weight and avoiding obesity is to balance your diet and exercise. And to enjoy a diet that is high in carbohydrates and low in trans-fat.

Why? Because carbohydrates are not easily stored by the body and tend to be metabolised (oxidation) more quickly, whereas calorie rich fats are harder to convert to energy and more easily stored. Moreover, excess consumption of carbohydrates produces a rapid increase in oxidation that is not observed in excess fat consumption.

 It is also harder to overeat on a high-carbohydrate/low fat diet as carbohydrate-rich foods fill you up faster. Recent studies have indicated that carbohydrates, unlike fats and artificial sweeteners, trigger the body’s natural mechanism to make you feel satiated, stopping your appetite for more and thereby helping you to maintain a healthy weight.

Sugar is an important source of carbohydrates with relatively less calories on each spoon than fat. Remember 1 gm of sugar has only 4 calories whereas 1 gm of fat has 9 calories. So it seems that excess fat will make you fat, not sugar.

Sugar does not cause diabetes

Diabetes is a condition where people have a weakened ability to manage their blood glucose levels within the desired range for happy and healthy living. At extreme levels, high and uncontrolled level of blood glucose can cause irreparable damage to eyesight and to various organs within the body, as well as exposing the individual to accidents through loss of consciousness.

Sugar does not cause diabetes. Diabetes is the inability of the body to regulate insulin production and secretion into the blood system to regulate blood glucose levels. Blood glucose levels are directly affected by the Glycaemic Index (GI) levels of all foods you eat.

Sugar has only a moderate GI, much lower than staples such as bread and rice. And even lower than natural “diet’ foods such as watermelon.

For people who already suffer from diabetes, it is recommended that you consult your medical professional to establish appropriate levels of carbohydrate/GI intake, and to properly manage your diet to ensure your health and happiness.

Sugar is a safe and enjoyable part of a balanced diet, one with a broad range of food types and a spread of GI levels. It is not the cause of diabetes.

Sugar does not make kids hyperactive

A few decades ago, suggestions arose that consumption of too much sugar was responsible for hyperactivity in kids and that in its worst form, sugar was related to ADHD (Attention Deficit Hyperactivity Disorder).

Many recent studies have concluded that there is no link between sugar consumption and hyperactivity or learning disorders. The studies suggest instead that most examples of hyperactivity are actually just ‘bad behaviour’ or where children may become over-excited on occasions where lots of sugar-laden foods are consumed, such as birthday parties.

In sugar’s case, it is guilt by association, not by direct effect.

Sugar and your Glycaemic Index (GI)

The term Glycaemic Index (or GI for short) is thrown around freely nowadays, but often misunderstood. GI is actually a way of measuring the impact a foodstuff has on your blood glucose levels. A high GI means it increases blood glucose levels faster and higher than a low GI.

Whilst it is important for all of us to be aware of the GI of the food and drink we consume, it is critical for people with diabetes, as they need to maintain steady blood glucose levels to stabilise their insulin response.

The GI ratings of different foods will amaze you. Most people would put sugar at the very top of the list of high GI foods, but you would be very wrong. Refined sugar has a GI of around 60-65 and you only consume a small amount directly each day. This is around the same GI level as your humble potato (62) and shredded wheatmeal biscuits (62), and just less than white bread (70).

Rice, which is the staple food of 80% of the world’s population, has a GI of around 87 and nutrient rich watermelon, a dieter’s favourite has a GI of 72.

The important point here is that you need to manage your GI to ensure you feel well and energised all day, and not experience the highs and lows of a poor diet. To do this you need the facts about GI for each food and look to choose a mixed diet.

When you look at the facts, you will see that sugar is not the villain it is portrayed to be, but a healthy and very enjoyable part of a balanced diet.

 For more information on the Glycaemic Index of various foods, visit www.glycemicindex.com