Sugar: The Good, The Bad, The BALANCE

Sugar is the bad boy of the food world.  It is a quick rush of taste sensation that lures us in and leaves us wanting more.  Can something so good really be so bad?

THE GOOD

Glucose is the molecule that sugar is made of.  We need glucose to function. It fuels our brain, our muscles, our organs and every cell!  So if we need so much of it, why is it bad?  It's not bad if it comes from a natural food.  The sugar in natural foods is attached to multiple nutrients and co-factors that enhance their absorption as well as fiber that slows the absorption. Natural foods also have more complex sugar molecules so it takes more time to raise blood sugar levels.

THE BAD
Candy is packed with simple sugars, colorful chemicals and un-pronounceable additives.  Simple sugars are immediately available for use in your body, and this rush of sugar into the blood stream feels good!  But it is not possible to use all those sugar molecules at once.  So the body swings into action sweeping the excess sugar out of the blood stream and packing it into cells with insulin.  Now,
you know this causes a "crash" or sugar low.  This can feel very bad - dizzy, shaky, stomach ache, fuzzy thinking and sweaty.

What would happen if your body let all that sugar stay in your blood stream? 

Some diabetics have this issue and it is related to a weak or absent insulin response.  Those sugar molecules can cause a lot of damage to small blood vessels which impacts our nerves and organs.  (Peripheral neuropathies and heart disease to name a few)  Do you know anyone who is diabetic?  They check their blood sugar regularly so it stays in a safe range thus preventing vessel and organ damage.  So it is a high priority for the body to maintain the right BALANCE of sugar.

How we use sugar (glucose):

1. Maintain Brain function
2. Muscle action
3. Organ function
4. Build up energy stores in the liver
5. Storage in cells

In that order.  So we need small amounts of readily available sugar, but we also need a slow release of sugar to maintain us between meals.


THE BALANCE

Natural foods provide us with the answer.  Fruit has a simple structure and the glucose (sugar molecule) can be utilized by your body quickly, giving fuel for those immediate tasks.  Most fruit however only comes with a sensible amount of glucose, so the intake of this simple sugar is gentle on your system.  There is no excess of sugar, so there will be no "crash".  Whole grains and vegetables are called complex carbohydrates.  This is another way to say complex sugars.  Their structure requires more time for digestion, so their sugars are released gradually giving us a long acting source of glucose.  Ahh.  There's the magic.  It is the source of fuel that makes the difference.

Now, let's say your body has been fed well today and you are ready to do some exercise.  As your muscles begin to work the demand for glucose increases.  Your body is very smart and takes what is first available - that would be any sugars circulating in your bloodstream.  Remember that lunch meal filled with complex carbohydrates (complex sugars)?  Your digestive system is gradually breaking these down and giving you a slow steady release of glucose.  Once those are used up, the cells begin to release their stored sugars.  Finally the liver begins to process the glycogen stores, breaking them down into usable molecules of glucose and sends them into the bloodstream to be carried to your muscles.  This is a very nice system and works well for your body.

However, your body will eventually run out of glycogen - then what?  Your body kicks into a protein
breakdown mode which will provide you with smaller amount of glucose.  Remember your body will do what it needs to do keep running.  So if you can be strategic about how you eat, you can fuel yourself for a good work out and minimize the protein breakdown.  This can be accomplished during your workout by taking small bites of fruit every 30 minutes to keep fueling your body.  Some prefer sports drinks which also provide small amounts of simple sugars.

Even after working out, your body's cells will be repairing and your cellular and liver stores will need replenishing.  So be smart and follow your workout with a light protein, such as ham roll ups, nuts or cheese cubes.  These will provide any needed amino acids for muscle repair, and also have a small bit of available glucose to keep your system running.  And hydrate to flush out the lactic acid byproducts of exercise.

By following these simple tips, you will find your workouts more efficient, balanced and rewarding.  You will feel good because you have mastered the Good, the Bad and created the Balance.

Let me know how it goes!

~Rose