Sugar is a carbohydrate which the body converts into glucose and uses for power. But the effect on the overall health and body depends on sugar type one is eating, which can either be refined or natural. Natural sugars originate in fruit as lactose and fructose and in dairy products, such as cheese and milk. They contain nutrients which keep the body healthy and help in preventing the disease. The natural sugar sources are slowly digested and help a person feel occupied for longer. It helps in keeping the metabolism stable.
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Refined vs Natural sugar
Refined sugar such as: brown sugar, white sugar, coconut sugar, cane sugar, palm sugar, and high-fructose corn syrup. All sugars come from plants but have been processed to a sweet, simple, form, and thus they are refined or processed. Due to which refined sugar consumption increase led to the obesity rates rise, which is connected with higher cancer risks.
Fibre is a huge key.
When sugar from the fruit is in use, the fiber slows down the sugar absorption rate. This is because natural sugars present in whole foods do not increase the sugar level of blood too fast as refined sugar.
Berries such as raspberries, strawberries, and blackberries are low in natural sugar, while the bananas, mangoes and dried fruit are high. Fruit juices are also higher in sugar content, so choose for the whole fruit instead.
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The way the body metabolizes the sucrose in milk and fruit differs from how it metabolizes the refined sugar being added to the processed foods. The body breaks the refined sugar very rapidly, causing the blood sugar levels and insulin to greatly increase.
Ideally, diets should be high in fibre and low in sugar and consisting of vegetables, fruits and whole grains.