Bad sugar and Good sugar. Get the story straight!

Megan Connor drinks a glass of sugar

In the past couple weeks I have had numerous conversations with different people who feel the need to tell me about the diets or fasts they are on in an attempt to show me they are trying to make a change towards health. I have many problems with a lot of the fad diets and fasts out there as I really do not believe they are beneficial to the body, but that will be for a different topic. After they bring up what they are doing on these diets, the majority of they time fruits are being cut out or very limited and I always ask why? The typical response is along the lines of  “sugar turn to fat”…. OKKKKKAYYYYY!!! lets discuss this one now, because eyes need to be opened once again. The lies of the diet industry are thick and most directly relate with them trying to make money off your insecurities. What if I told you that being vegan over time your insecurities will go away. The food you eat will make you comfortable with who you are and get you back in health and shape WITHOUT restricting calories and carbs.

People need to start realizing that carbs and fructose are actually the bodies two preferred energy sources but its a matter of getting the right kinds. There are three types of carbohydrates in your diet. Sugar, starch and fiber and they all consist of sugar. Simple sugars, such as sucrose, fructose and lactose only have one or two molecules of sugar. Starch and fiber are complex carbohydrates because they’re made from three to hundreds of sugar molecules. During digestion, simple sugars and complex starches break down into single molecules of glucose. Since they contain more molecules of sugar, starches take longer to digest, so they enter the bloodstream slowly. Simple sugars gain quick access and cause a spike in blood sugar. All bad sugar is simple sugar, but not all simple sugar is bad. It depends on the source.


Bad sugars (the unnatural ones) increase your risk of gaining weight and of developing Type 2 diabetes and heart disease. Did you know that one can of typical Cola has 136 calories and 33 grams of sugar or 8 teaspoons, in one can!  These empty calories quickly add up to potential weight gain. When sugar enters your bloodstream, your pancreas releases insulin, which enables sugar to move into cells. Cells sometimes become resistant to insulin. When that happens, sugar stays in your blood, and that increases your  risk of developing Type 2 diabetes. Extra sugar also causes an increase in triglycerides, which contributes to cardiovascular disease. New research now warns us that sugar has come as dangerous as alcohol and tobacco, experts believe we can be truly addicted to sugar. French scientists in Bordeaux reported that in animal trials, rats chose sugar over cocaine (even when they were addicted to cocaine). We as a society are being fed so many foods that are processed and packed full of sugar its awful. When you realize that back in the 1940’s people consumed a max of 11 grams of extra added sugar a day its quite shocking that the average American consumes over 76 grams of extra added sugar a day (the bad stuff). And many consuming well over 120 grams a day, which is way to high. Added sugar percentage intakes for the body should always be under 10% of your daily calories and many consume over 25%. These numbers are extremely high and cause a lot of harm in the body. That is why you have to make sure you are getting the right sugars for the body.


Now for the good sugar, the natural sugar. To tackle the “fruit is all sugar” comment that many of us receive. The truth being fresh fruit offers so much more than the natural sugar it contains. Natural sugars which the body needs and uses for energy. Fruit also includes water, vitamins, minerals, fiber and phytonutrients, carbohydrates etc which are naturally occurring plant compounds that have a wide range of benefits on the body. A wonderful variety of vital vitamins and minerals to supply the body with the right energy. Fruits are full of complex carbohydrates and the right sugars. But that’s like all plant based foods even vegetables, they’re predominantly carbohydrate. That means not just natural sugars, but healthy starches as well as needed fiber. The problem is we have been so programmed to believe that “Carbs are the enemy” we constantly hear people say these sorts of things when it comes to diet and weight loss that they avoid these healthy natural sugars. The thing people need to realize is that just like sugar not all carbs are bad. Natural sugars from natural plant based foods are not bad for the body and have actually been found to help cure numerous diseases and health complications. Lets discuss the sugar in fruit compare to that can of coke I mentioned. An average orange has only about 12 grams of natural sugar, about 3 teaspoons. A cup of strawberries has only about 7 grams, that’s less than two teaspoons, again of NATURAL sugars. You are also getting 3 grams of fiber, about a full day’s worth of vitamin C, healthy antioxidants, some folic acid and potassium and it will only be about 50-70 calories a serving.


Before dismissing fruits as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbohydrate you are eating, but the form of the carbohydrate, too. There’s a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods (like the sugars, starches and fibers) and the sugars found in all processed foods, drinks or candies etc. Fruit is not bad for you, it will not turn to fat in the body because of all the extra nutrients you are getting and fiber helps in the digestive phase so you are getting a lot more then sugar and it is used in the body differently then extra added sugar. It has been proven that people who eat more fruits look healthier and feel healthier. Researchers say antioxidants are the explanation. In addition to affecting skin pigment, they also improve circulation, which boosts blood flow to the skin surface, imparting a natural glow. Antioxidants also fend off compounds that damage skin from the outside in, including free radicals produced by sun exposure, pollution and cigarette smoke. In addition, emerging research indicates that consuming more produce is tied to smaller waist measurements and lower body fat percentages, even without taking in fewer calories, meaning that the quality of your calories is key.


In my personal experience on this lifestyle the more you eat (of the right foods) the better results you will get. I eat around or over 3000 calories a day and I workout minimal (about 20-30 minutes a day) and I still see better results now then when I used to diet (1200 calories) and workout 2 hours a day. I’m telling you its important to give your body want its needs oppose to what it wants and mother natures natural plant based foods will NOT do damage to the body. I think its common sense really. Come on its FRUITS AND VEGETABLES. Do you honestly believe the things that these awful industries are telling you. Look at how many low carb, high fat or high protein diets are there. Tons! It makes zero sense to me that people think that eating unlimited meat and slathering butter and mayo on things and avoiding fruits and vegetables that they will lose weight or become healthy. It has become the classic “I will believe what I want and what comforts my lifestyle now” mentality. People don’t want to be told about their bad habits. People continuously want to believe good things about their bad habits. How people have come to believe over the years these plant based foods are bad is beyond me. Just shows how easily programmed we can be to believe anything. Now I just want to give you a trial run. For one month replace all the processed excess sugar from your diet with carbs and fructose. Have a smoothies or a large quantity of fruit for breakfast or lunch and have a large potato, rice or pasta meal with veggies and see how you feel when its done. You will gain energy and vibrancy in your life. Even try for a week and you’ll reap benefits. Start giving your body the right things. And STOP LISTENING TO THE DIET INDUSTRY, they only want your money and your yo yo dieting because they even know that the diet wont work and you will be right back on that rollercoaster ride! Make the change, It’s Time!

Categories: Nutrition