Why don't athletes eat sugar?
5 reasons why you shouldn't eat sugar
What happens in the body when you eat sugar? Is fructose better than classic sugar? And what is sugar exactly? We explain it.
Sugar is unhealthy. So much for common sense. But what exactly happens when you eat sugar? These are complex questions that doctors and scientists are still investigating in detail. However, a few facts are certain.
Our body gets its energy from the three main nutrients fat, protein and carbohydrates. Carbohydrates are made up of sugar molecules. That is important Differentiation into simple carbohydrates - for example from sweets and classic table sugar - and complex carbohydratesfound in whole grains and vegetables, for example.
If from “Unhealthy sugar”The talk is mostly classic table sugar and simple carbohydrates meant from confectionery and white flour. Complex carbohydrates are metabolized completely differently and are meaningful and healthy energy suppliers. However, you should keep your hands off classic sugar. Why? For these 5 reasons.
Sugar makes you fat
All carbohydrates are first broken down by the body into their individual building blocks. What's left is glucose. Glucose is metabolized with the help of the hormone insulin. The insulin ensures that the sugar gets to the cells where it is needed in the form of energy.
The more sugar you eat, the more insulin is released. So too much sugar will mess up and skyrocket your insulin levels. Is in unfavorable in two ways:
On the one hand diminishes the hormone the Fat burning. On the other hand, after such insulin peaks, the amount of sugar in the blood quickly drops to an absolute minimum again. The result: Renewed cravings for sugar. This creates a vicious circle that leads to the constant consumption of sugar and yours daily caloric intake soaring
Sugar is addicting
Sugar makes sure that in the reward center of the brain increased dopamine released becomes. The happiness hormone callsgood mood and Happiness emerge. Unfortunately only for a short time. As soon as the effects wear off, the brain craves for more. This is how a Vicious circlethat leads you to eat more and more sugar.
Sugar makes you sick
This is nothing new. Obesity, type 2 diabetes and Caries are probably the most well-known dangers that too much sugar harbors. Research also indicates that too much concentrated fructose, in particular, is the Formation of invisible but unhealthy fatthat is deposited between and around the organs. Isolated fructose, which is used to sweeten fruit drinks and sweets, inhibits also the hormone leptin, which is responsible for the Feeling of satiety responsible for.
Sugar has no added value for your body
In the course of evolution, different types of sugar were vital sources of energy. Today is different. Your body can produce glucose from a variety of healthy energy sources and Strictly speaking, does not need an explicit external sugar intake. In addition, sweets, soft drinks, white flour and the like have hardly any nutritional added value.
And what about complex carbohydrates?
It looks different there. Complex carbohydrates also provide additional Dietary fiber and minerals and are only slowly released into the blood. That's why they call not the same negative effects like classic sugar. Instead belong complex carbohydrates on every menu.
Especially Athletes and endurance athletes need quickly available energy and should therefore regularly use complex carbohydrates as an energy source.
Sugar makes you look old
If you eat too much sugar at once, your body cannot completely convert it into energy. The excess sugar molecules then combine with proteins that are responsible for the elasticity of your skin. The consequence: Unsightly wrinkles.
These compounds of sugar and protein also bind to the receptors of immune cells and thus promote inflammation and poor blood circulation in the skin. Short: The more sugar, the more unsightly the complexion.
Snacking without added sugar?
Doing without added sugar seems impossible to you? Granted, it's difficult. Especially on the go. But being prepared makes it easier. Nuts & berries, protein muesli and protein bars with no added sugar (with the sweetness from fruits) are the perfect alternative if you feel like eating something sweet.
Not all sugar is created equal
Not all sugar is created equal. A basic distinction is made between single, double and multiple sugars. The Differentiation is based on the chemical structure of the types of sugar. The terms simple and complex carbohydrates are more common.
Single and double sugars are broken down and used very quickly. They are therefore considered to be simple carbohydrates classic table sugarThat you know from mueslis, sweets and the like is a double sugar.
It consists of two different simple sugars: Glucose and fructose. Whenever you eat sugar, your body breaks it down into these two components for energy. Incidentally, whether the sugar is brown or white hardly makes a relevant difference.
Special case of fructose
Also fructose - as Fructose known - is a simple sugar that occurs naturally in fruits. The fructose itself is no less critical than classic simple sugars. But the combination makes it here. Fruit contains valuable vitamins and fiber that prevent the sugar from reaching the liver too quickly. Therefore: Fruit yes. Juices, smoothies made from concentrates and added ingredients Fructose: No..
Complex carbohydrates are carbohydrates that have a more complex molecular structure than single and double sugars. Your body can only slowly break them down. The advantage: the glucose becomes released into the blood more slowly and more consistentlythan with simple sugars. In contrast to simple sugars, complex carbohydrates not only provide you with quick energy, they also supply you evenly throughout the day.
How Much Sugar is Healthy?
Very little. The World Health Organization (WHO) recommends5% to a maximum of 10% of the daily amount of calories from sugar to feed. That is about 6 teaspoons on average. Honey, pastries and the like included. An ordinary chocolate bar often already covers your entire daily sugar requirement. How much do you eat a day
- Classic table sugar has serious health disadvantages.
- Isolated fructose is no healthier. If you want it to be fruit, grab the whole fruit.
- Sugar from complex carbohydrates has no health disadvantages - if eaten in normal quantities - it is a healthy source of energy.
- If you do get hungry, protein bars are the perfect alternative to cakes and chocolate bars.
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