Rise & Grind: 8x: 10/side plank leg lifts, 10 lunge jumps, 10 push-ups, 40 mountain climbers, 10 trip-cep dips
As promised, today I am going to discuss the difference in sugars & how our bodies react to them. First off, sugars are simple carbohydrates. Glucose and fructose are both monosaccharides or one sugar molecule. Sucrose is a disaccharide or two molecules together.
Glucose: This is the bodies preferred sugar. Once we digest carbs, the body breaks them down into glucose. Once we have glucose in our system, we either use it right away or store it in the muscle cells and liver as glycogen to be used later. Insulin is secreted as a reaction to glucose in the body, Primarily as glucose levels in the blood rise. This facilitates the entry of glucose into these cells to be stored.
Fructose: Fructose is the sugar that we find in fruit. It is a naturally occurring sugar. Fructose is also added to many sodas and fruit flavored drinks. Fructose stands out because it is not the preferred sugar or energy for our body. It has a separate metabolic pathway than glucose. Fructose can only be metabolized in the liver. However, unlike glucose, fructose does not initiate a insulin response. Fructose relies on fructokinase for metabolism. Fructose is much more fat producing than glucose. in many ways, fructose acts and is metabolized more like a fat than a carb.
Sucrose: Table sugar. Sugar beets. White crystally, yummy stuff. Sucrose is what we all think of when we think of sugar. It can also be found in fruits. Sucrose is a disaccharide like i mentioned earlier, it is one fructose and one glucose molecule together. Once we eat sucrose, beta-fructosidase breaks it down into one glucose and one fructose in our bodies. the body responds to these two sugars in its usual manner. The body uses the glucose for immediate energy needs and the excess energy from the fructose will be used for fat synthesis (this is assuming it is not needed at the time). This happens because of the insulin release that the glucose created.
So why can we eat fruit and not drink soda?? Fruit has a lot of fiber, phenols, and take a while to digest. This means that the fructose will hit your liver slowly. Your body can more readily use the fructose this way and not overwhelm it. This means less fructose goes to storage. When you drink a soda, your body can immediately digest it. This means the liver gets bombarded with sugar, hence a lot goes to storage! This being said, there is also a lot more sugar (and lab made) in a soda than in the fruit. Fruit will make you feel full as it takes a long time to digest so you will not need another snack with your fruit (unless it’s protein, always eat protein with every snack!). The soda on the other hand is not going to make you feel full and you will most likely be eating a lot more, hence more sugar to the liver and more storage. You see where this is going!
When it comes to sugar, trust nature. Nature knows what she is doing.
I am strong. I am beautiful. I am powerful. I am capable.