Is sugar actually that bad for diabetics?
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What reactions does sugar really create inside your body, how does it affect different vital organs, and is it really that harmful to your blood sugar?
1) SIMPLE SUGARS offer a quick release of energy. If you consume a food high in simple sugars, you may experience a blood sugar spike within an hour. Liquid sugar can cause a blood sugar spike within 15 to 30 minutes. COMPLEX SUGARS are the best natural sources of carbohydrates, as they contain POLYSACCHARIDES – or long-chains of sugar molecules. Their more complex structure automatically slows the body’s ability to break these long-chains down into glucose, and they will lead to a more gradual, and less steep rise in your blood sugar than simple sugars.
2) SUCROSE is a simple sugar, but it is actually equal parts glucose and fructose. Sucrose is commonly used in mass-produced food products, like pre-packaged baked goods, candies, and even sodas. FRUCTOSE is fruit sugar, and is used to sweeten a variety of food products. GLUCOSE is found naturally in a variety of foods, including honey and certain fruits. Most food you eat is broken down into glucose inside your digestive system, and then sent through your bloodstream to be used as fuel your muscle cells.
3) Meanwhile, LACTOSE, or milk sugar, is present in milk and diary products, and MALTOSE, or malt sugar, is another disaccharide, and you can find it in certain grains, like barley. HIGH FRUCTOSE CORN SYRUP is an unnatural type of sugar, as it is created when certain enzymes are added to corn starch, in order to turn a portion of its glucose into fructose.
4) Regularly consuming sugar in the form of complex carbohydrates, from foods like black beans, beets, carrots, sweet potatoes, Greek yogurt, even eggs and fish, will help your body process the glucose slowly, reducing the risk of a blood sugar spike. These foods also supply powerful disease-fighting, inflammation-lowering antioxidants, along with blood sugar-stabilizing fiber, heart-healthy fats, and digestion-slowing protein. And studies show that consuming foods with complex carbohydrates can help to improve your long-term insulin sensitivity, which makes your body even more efficient at using your glucose.
5) Consuming high amounts of simple sugars can overload your pancreas, forcing it to release extra insulin, in an effort to move that excess sugar out of your bloodstream. Over time, this can cause insulin receptors on the surface of cells to become desensitized to insulin, effectively heightening your insulin resistance. And high sugar intake can lead to inflammatory oxidative stress – which may further contribute to a decrease in insulin sensitivity.
