A hormone called insulin is involved in the process, too -- it's released when you eat sugar and tells your cells to absorb the glucose so they can use it as a source of energy. Glucose can also be stored in the liver and muscles as glycogen.
Glycogen then acts as an energy reserve that's used when your blood glucose levels drop, such as when you exercise. You need to consume carbohydrates to keep your glycogen replenished. Eating fruits, vegetables, dairy and whole grains will help you keep an adequate store of glycogen so your glucose levels remain steady when you're exercising, according to an article from Iowa State University.
Most adults can store enough glycogen to replace glucose during 90 minutes of low-intensity exercise or up to 20 minutes of vigorous exercise. These backup stores are crucial to keeping your blood sugar stable. The key to utilizing sugar for energy is to choose healthy sources of sugar. Fruit, for example, contains fructose, which is a natural sugar. Eating a serving of fruit, such as a banana, apple, peach, plum or handful of grapes, is a nutritious and low-calorie snack that can boost the sugars in your body before exercise or help replenish them after exercise.
Fructose is a simple sugar, so it can give you a quick burst of energy. Fruit also contains fiber, which helps counterbalance the effects of fructose and keep blood sugar more stable. While this does not tell you the amount of free sugars, it's a useful way of comparing labels and can help you choose foods that are lower in sugar overall. Products are considered to either be high or low in sugar if they fall above or below the following thresholds:.
If the amount of sugars per g is between these figures, that's regarded as a medium level. The "of which sugars" figure describes the total amount of sugars from all sources — free sugars, plus those from milk, and those present in fruit and vegetables. For example, plain yoghurt may contain as much as 8g per serving, but none of these are free sugars, as they all come from milk. The same applies to an individual portion of fruit.
An apple might contain around 11g of total sugar, depending on the size of the fruit selected, the variety and the stage of ripeness. This means food containing fruit or milk will be a healthier choice than one containing lots of free sugars, even if the 2 products contain the same total amount of sugar.
Sometimes you'll see a figure just for "Carbohydrate" and not for "Carbohydrate of which sugars ". The "Carbohydrate" figure will also include starchy carbohydrates , so you cannot use it to work out the sugar content.
You can get an idea of whether a food is high in free sugars by looking at the ingredients list on the packaging. Sugars added to foods and drinks must be included in the ingredients list, which always starts with the ingredient that there's the most of. This means that if you see sugar near the top of the list, the food is likely to be high in free sugars. For more information on food labels, such as "no added sugar", see Food labelling terms.
This includes labels that use red, amber and green colour coding, and advice on reference intakes RIs of some nutrients, which can include sugar. Labels that include colour coding allow you to see at a glance if the food has a high, medium or low amount of sugars:.
Some labels on the front of packaging will display the amount of sugar in the food as a percentage of the RI. RIs are guidelines for the approximate amount of particular nutrients and energy required in a day for a healthy diet. The reference intake for total sugars is 90g a day, which includes 30g of "free sugars". What does Sugar do to the Body? Glucose is a simple form of sugar that is primarily used for energy in the body. Lactose, found in items like cheese, milk, yogurt, is a more complex sugar made up of glucose and galactose.
We will spend our time discussing fructose as it has the most detrimental effects on the body. Fructose is a naturally occurring sugar in foods like fruit and honey.
However, we have figured out how to extract fructose and add it to a large majority of everyday foods items. Things like yogurt, spaghetti sauce, granola bars, cereals, condiments, sports drinks, and dried fruits can contain high amounts of sweetener. What does this mean for your body? These elements make their way to the liver, where, once inside, must be dealt quickly.
Glucose, which is found is a wide arrange of naturally occurring foods items, it is used immediately for energy or stored for later use much like a spare battery. Fructose , on the other hand, naturally occurs in fruits and honey, which suggests that the body was designed to handle it in small doses.
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