The world of road is vast and varied. To increase, decrease or replace sugar in your diet, you first need to understand the differences between different types of sugar and their effects on the body!
What is road? Why do we need to consume sugar?
Sugars are generally crystalline chemical compounds with the nature of carbohydrates (also known as Glucose). Today, the main raw materials for the production of table sugar come from sugar cane, sugar beets, jaggery, etc. In addition to its function as a popular sweetening spice, sugar is also an essential nutrient for metabolism and supply. energize your muscles, brain and nervous system!
The "family tree" of natural sugar
Natural sugars (which are then extracted and processed into table sugar) are abundant in fruits, vegetables, and dairy foods. Natural sugars are often classified based on their chemical structure, according to which there will be 3 main groups:
Simple sugars: called monosaccharides, are sugar molecules with a small molecular weight. They have the smallest structural unit in carbohydrates so they are not broken down anymore. When entering the body, simple sugars will be absorbed directly without having to be broken down and metabolized. The two most common simple sugars are Glucose (grape sugar or corn syrup) and Fructose (fruit sugar, honey).
Double sugar: When two simple sugars are linked together by a chemical bond, they are called disaccharides (double sugars), the most common of which are sucrose (saccharozo) or table sugar (cane sugar, brown sugar) . Two other common double sugars are lactose (milk sugar) and maltose (malt sugar).
Polysaccharides: When more than two simple sugars are linked together, they form polysaccharides, also known as polysaccharides. Because they are made up of many links and have a large molecular mass, polysaccharides are usually more stable and difficult to break down. Practical examples are the starch in rice and the fiber in vegetables.
Each type of sugar will have different effects on the body
First of all, you need to know the breakdown mechanism of sugar in the body
Our bodies don't absorb double and poly sugars directly, the intestines need a smaller molecule to be able to "process" it easily. Therefore, after being consumed, most complex carbohydrates and sugars will be broken down by acids and enzymes into small pieces that are simple sugars.
As 1 molecule of sucrose will be split into 1 molecule of Glucose and 1 molecule of Fructose, starch will release a lot of glucose molecules. That is also the reason when chewing rice for a long time we will feel sweetness, this is the sweetness from the glucose that is separated, the starch itself has no taste.
In the process of breaking down carbohydrates (table sugar, starch, fiber, etc.) chemistry.
Effects on the body of the 3 most common sugars Glucose - Fructose - Sucralose
Glucose is absorbed directly through the lining of the small intestine, enters the bloodstream, and is then transported to the cells. Glucose raises blood sugar levels more quickly than other types, stimulating the release of insulin, the hormone needed to help glucose get into cells. Once inside the cell, glucose is used for immediate metabolism and energy or converted into glycogen.
Your body closely controls your blood sugar levels. When blood sugar drops too low, glycogen is broken down into glucose and released into the bloodstream to be used for energy.
However, consuming too much Glucose for a long time will cause GI blood sugar to rise continuously, causing insulin secretion disorders and the most common consequence is diabetes. In addition, the body may also experience a number of other problems such as kidney failure, vision impairment, myocardial infarction, immunodeficiency and especially the skin of women's wings will quickly age. increased sebum secretion.
As for fructose, this sugar raises blood sugar more slowly than glucose, and has almost no direct impact on insulin hormone levels. However, this is the least beneficial type of sugar for your health. The liver must convert fructose into glucose before the body can use it for energy, excess fructose will be a burden on the liver. Consuming too much fructose will lead to insulin resistance, type 2 diabetes, obesity, fatty liver, metabolic syndrome, addiction.
About Sucrose, the enzyme sucrase is secreted by the lining of the small intestine, which helps to break down sucrose into glucose and fructose and absorb it into the bloodstream. However, the presence of glucose increases the amount of fructose absorbed and stimulates insulin release. Therefore, using it will produce glucose and fructose at the same time which can be more harmful to your health.
In a nutshell, fructose isn't the healthiest type, but experts agree that you should limit your intake of any added sugars. However, it is not necessary to limit the natural sugars in fruits and vegetables, just limit added sugars as much as possible.
Is diet sugar the new solution to replace regular table sugar?
Recently, dietary sugar has emerged as a "salvation" for those who need to lose weight or have health problems such as diabetes, high blood pressure,... In essence, the main dietary sugar are artificial sweeteners with little or no calories that replace conventional high-calorie and sugary foods and drinks.
This is an option to help reduce calories or the GI for people with diabetes while still providing satisfaction when enjoying sweets. Therefore, diet sugar is considered a solution to help you limit your daily sugar consumption as well as maintain an ideal body shape. However, as with any dietary supplement, you should consult your doctor if you are in the process of being treated for conditions related to blood sugar, blood pressure or intravenous injection.
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References: https://foodinsight.org/background_on_carbohydrates_sugars/
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