Sugar has received bad press from fitness professionals, since it is often blamed for obesity and other health problems. In truth, however, humans have evolved to make use of sugar's ability to provide a quick boost to their energy output. When sugar is turned into glucose, it becomes one of the primary energy sources for your vital systems, muscles and neural network. And as one of the commonest types of carbohydrates, sugar is found in a very wide variety of foods. The trick to getting the best out of this abundant and useful energy source lies in choosing the healthiest forms of sugar.
Sugar Definition
People get their calories from three main sources: fats, proteins and carbohydrates. Sugar is the simplest type of carbohydrate, coming primarily from pure sugar and foods that contain dietary fiber and starch. Sugar in the human diet is further subdivided into several types, including sucrose, fructose, glucose and dextrose. Since it is a very simple form of energy, your vital systems are able to process and break down sugar much more quickly than they do fats and proteins.
Function
Sugar is used by your body as a fast-release energy source. As glucose, it acts as an energy molecule that cells absorb from the digestive tract and either use immediately or store for later use. Glucose is one of the main energy sources for both plants and animals, in fact. Neural cells, in particular, rely on glucose exclusively to function properly. And because the body can use sugar so easily, outdoor survival kits frequently come bundled with bars of chocolate. These quick sugar doses can provide immediate boosts of energy and can save lives in potential starvation situations. However, keep in mind that sugar taken in excess can cause large fluctuations in blood sugar levels, which can be detrimental to your health, especially if you have diabetes.
Processed Foods
Many foods contain sugar, but not all should be included in your diet. Generally, you should try to avoid highly processed foods containing sugar such as high fructose corn syrup, white flour, high-sugar cereals, carbonated drinks and white sugar. Processed foods such as these have been almost totally stripped of nutritional value. Unfortunately, they are also usually the easiest foods to overindulge in. Excessive consumption of these unhealthy, high-glycemic foods has been associated with increased incidence of diabetes, heart disease, obesity, colorectal cancer, macular degeneration and ovulatory infertility, the Harvard School of Public Health notes.
Healthy Sources
It's far better to get your sugar from healthy sources such as fruits, vegetables, grains and legumes. Eating the recommended three to five servings of fruits and vegetables daily will give you lots of healthy vitamins and minerals, in addition to the healthy sugar content. Fruits such as berries, bananas, oranges and apples, and green leafy vegetables like spinach and kale are among the best sources of dietary sugar. Grains and legumes, on the other hand, have plenty of complex carbohydrates that provide far more nutritionally valuable sugar than candy and chocolate.
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