Want long-lasting energy? Optimize your sugar intake with these tips
Although many people look at sugars as the enemy of a fit and healthy life, they are actually very important the human body. Sugars, in their simplest forms, are carbohydrates which are the body and brain’s main fuel source, according to Kim Larson, RDN, CSSD, a sports dietician and media spokesperson for the Academy of Nutrition and Dietetics.
Sugars are only given a bad image mainly because people over consume it. A typical American consumes 20 teaspoons of sugar a day. But the American Heart Association recommends that women eat no more than six teaspoons of added sugar a day and men no more than nine. “Added” means any sweetness that doesn’t occur naturally in food and includes ingredients like high fructose corn syrup and honey.
Larson also adds that consuming more sugar than what our body needs only adds excess, unwanted calories that the body will not burn off. In addition, getting sugar from the wrong source could actually leave you feeling more tired.
The key is to know your sugars and know how to use them wisely. Here are what you need to know about the five forms of sugar:
1. Glucose
The sugar that is most efficiently burned by the human body, glucose is found in many kinds of foods like pasta, bread and fruits. Glucose is a monosaccharide which is the simplest form of sugar. It goes directly to the bloodstream rather than being metabolized in another organ, so it’s the best option for a pre-workout pump-up. Go for whole grain crackers or toast with a smear of nut butter for an energizing snack.
2. Fructose
Fructose is another monosaccharide found in fruits, fruit juice, honey and vegetables. But instead of going directly to the blood, fructose is broken down in the liver first before it goes to the muscles. This process also forms free radicals and triglycerides (a type of fat) as by-products. So getting more fructose than you need directly contributes to weight gain. To avoid this, try to stick to two cups of fruit a day, limit juice, and don’t overdo it on the honey toppings. A small banana or handful of raisins can go a long way as well.
3. Sucrose
A disaccharide, sucrose is also known as table sugar. It is derived from plants like sugarcane (some labels may read dried cane syrup). It’s also what you’ll get from brownies or cookies so they’re not recommended as snacks before a workout.Sucrose breaks down into equal parts glucose and fructose in the small intestine, where they are eventually absorbed through the intestinal wall. It then gets into the bloodstream, where a protein takes the glucose to muscle cells to use for energy or store for later use.
4. Maltose
Found in molasses, this sugar consists of two parts glucose. It doesn’t occur naturally in many foods, but manufacturers use it to produce beer.Also a disaccharide, it takes some time for the glucose to get to the muscles because it first needs to go through the small intestine.
5. Lactose
Commonly present in milk and dairy products, lactose is also broken down in your small intestine, where it’s converted into the monosaccharides, glucose and galactose.After that, it travels to the bloodstream to power up your muscles. Some people are lactose-intolerant which means they have problems digesting this form of sugar.
It is also essential to get a mix of all of the above. “Each sugar uses a different metabolic pathway to provide energy to the muscles,” Larson explains. “You can pump more sugar into the muscle if you are consuming two or three different types, as opposed to one. That’s a distinct advantage that delays fatigue and increases training intensity and performance.”
The body also oxidizes glucose and fructose more quickly when eaten together, rather than alone. Examples of snacks that contain both are popcorn, apples and bananas.
Larson also recommends getting sugar from whole foods rather than from a candy bar.Fruits also offer other nutrients like vitamins and minerals. Fiber from whole foods also slows down the absorption of sugar which gives the body longer-lasting energy instead of the quick rise and fall refined sugars provide.
A study also suggests that low-glycemic snacks help the body perform significantly better than high-glycemic ones. Low-glycemic snacks are the ones that allow sugar to slowly seep into your bloodstream.
Munching on chocolates or candies may seem tempting and may also hype up your energy initially, but your body will soon drag after. “A candy bar just dumps all of the sugar quickly into the blood stream,” Larson says. “After eating, blood sugar may fall even further, making you feel lousy and potentially causing headaches and fatigue.”
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