My Thoughts and Words

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FINALY

There’s a lot of debate about the health affects of consuming a lot of sugar. Because of this, it’s been suggested to watch fruit intake because fruit contains “sugar”. So here’s some myths and facts about fruit and sugar

Carbohydrates in their simplest form, “sugars” are known as monosaccharides. The three monosaccharides are: Glucose, Fructose and Galactose.

Glucose is used as the body’s primary fuel source and the most abundant in nature.

Fructose is the sweetest of the basic sugars and is naturally found in fruits and vegetables

Galactose although is it one of the simplest forms of sugar it is rarely found alone in nature. It’s mostly found bonded with glucose to form lactose (like in milk).

Sucrose (Sugar)= Fructuse + Glucose

It’s been said that sugar is a huge contributor towards obesity which is why more dietary recommendations and guidelines have been set for sugar intake.

Current recommendations for sugar intake: 5-10% of your daily calories. This means in a 2000 cal diet 100-200 cal or 25-50g [1]. For reference one 12oz can of coke has 39g of added sugar.

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Does sugar directly lead to weight gain?

It can not be said that sugar directly relates to weight gain. In one study where individuals were given an increased sugar diet that still met their daily caloric needs, no weight gain was observed [2]. So really the reasons why sugar is associated with obesity is because it’s prevelant in sodas, desserts, and processed foods which are typically extremely high in calories. An excessive consumption of these foods can very easily lead to eating too many calories causing weight gain [1,2,3].

So why is sugar “bad”?

Sugar is highly refined and does not contain micronutrients like fruit does.

Typically sugar is found in highly caloric beverages and desserts full of fat that contain little to no micronutrients.

Fruit= (mostly) Fructose + Glucose

Fruit has actually been shown to have anti-obesity effects. Some reasons for why fruit has these effects aren’t fully yet understood but here are some possible reasons why [4]:

Fruit is an excellent source of fiber which promotes satiety (feeling full) therefor helping reduce over eating.

Gram for gram fruit is low in calories. So you can eat a lot of fruit and not go overboard with the calories!

Fruit is full of micronutrients-vitamins, minerals antioxidants and phytochemicals. These micronutrients help promote normal metabolic functions and can help the body process food efficiently which may help prevent weight gain!

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Fruit is an important part of a healthy balanced diet and it doesn’t need to be compared to a cookie

but then Christianity found out about it and were like “Fucking???? outside of marriage????? NO NO NO!!!” and decided it was a horrible terrible bad unlucky day and you need to be super careful of everything you do in case you die or some shit.