SIMPLE GLUCIDES PART 1
Glucides or carbohydrates are the main source of the body energy, the fuel that biological engine works with.
OMS recommends that 55 to 75% of the caloric to be covered by glucides. In the adult diet, glucides must be 75% of the total calories ingested. Tarahumara indians from Mexico, whose food consists of 75-80% glucides, does not suffer from hypertension, obesity, hypercholesterolemia, diabetes, and stroke, cancer and degenerative diseases are an exception.
At the moment in England, glucides represent only 42% of total calories ingested. The Creator sought to satisfy our sweet pleasure by placing considerable amounts of sucrose, fructose and glucose in all fruits and many other plants, especially sugarcane and sugar beet. Some examples: apples contain 2% glucose, 5.74% fructose, 2.55% sucrose, so a kilogram of apples contains about 100 g of simple sugars and 20-30 g of fiber, ie 400 kcal. Dried apples contain 60-65% simple sugars and 10% fiber, ie approximately 2,250 kcal.
Plums have 13-14 grams of sugar per cup, dried prunes, 48% sugar.
Apricots have 12.3% sugar, sweet cherries – 15%, strawberries – 7.5%, grapefruits – 9%, grapes – 17%, pineapple – 13%, tangerines – 10-11%, watermelon – 5%, bananas – 20-23%, dried figs – 61%, dried raisins – 71%, dried dates – 65-73% sugar.
Unhappy with only fruits sweetness, people extract sugar from plants and place it on our tables as refined form of glucose, fructose or sucrose. I have often been asked: If fruits have sugar, what’s bad for eating it as an extracted form? Is not the same? No, is not the same! And here’s why: while sugar consumed as sweet drinks, cakes, marmalade, honey and other countless sweets is absorbed very fast, flooding the body with an enormous amount of glucose or fructose, triggering an exaggerated insulin secretion which then will lead to hypoglycemia with its known manifestations, sugar from fruits, being connected to the fibers, in particular to pectin, is absorbed slower, without leading to a marked increase in blood glucose levels with all its consequences.
And there’s another aspect: to consume 100-110 g of sugar as natural forms must eat a kilogram of apples, an appreciated quantity. Instead, the form of refined sugar we consume, without realizing, much larger quantities: for example, a glass of sweet drink contains 10 teaspoons of sugar, about 50 g, a slice of cake has 10 to 12 teaspoons of sugar and even a glass of fruit yogurt contains 10 teaspoons of sugar.
Absorption of simple sugars, increasing glycemia quickly, triggers massive secretion of insulin. Glucose will be stored as glycogen in the liver and muscle cells, but this option is limited – glycogen stores can not exceed 1.5 kg, so the rest is converted into fat and stored afterwards. Our body requires a constant glucose contribution, and not at very high values, followed by hypoglycemia, due to excessive insulin; this glucose is not only a source of energy, but it is important for maintaining the brain function and nerves. Every day our brains consumes 140 g of glucose.
Epidemiological studies conducted in more than 40 countries, showed that people who eat more sugar also consumes a lot of fat.
Refined sugar makes fat tasty, contributing together to obesity and diabetes. Increased consumption of sugar is supplied with a higher frequency of breast cancers, colon and heart
Here, briefly, are some of the refined sugars actions on the body:
- Sugar provides only empty calories that we do not need, because they don’t contain: vitamins, minerals, fibers or phytochemicals substances.
- Sugar lowers white blood cells capacity (phagocytes) to kill germs. In a normal blood sugar level between 60 and 100 mg / dl, the immune system cells are very active. With the increasing of glucose, white blood cells change their shape, becoming lazy and responding slowly toward pathogens, no longer being able to destroy the same number of bacteria. If on an empty stomach and with a normal glycemia a leukocyte destroys 14 bacteria, after a meal that contains 20 teaspoons of sugar, or 2 slices of cake or 2-3 glasses of sweet drinks, a leukocyte only succeed to destroy only a single bacteria, so, the fighting capacity was reduced by over 90%.