When we talk about sugar, we often think of table sugar, sucrose. However, sugars make up a wider group within carbohydrates, which includes not only sucrose, but also glucose and fructose, among other simpler forms. All these sugars play an important role in providing our bodies with energy, but it's crucial to understand how to make the best choices for a healthy, balanced diet.
The Importance of Simple Sugars
Simple sugars, such as glucose and fructose, are fundamental components of carbohydrates that our body transforms to obtain energy, and this transformation is crucial for the body to be able to access these nutrients present in food.
Maintaining stable levels of ‘sugar’ (glucose) in the blood is essential for sustaining our energy throughout the day. Opting for foods that contain natural sugars, such as fruit, which is also rich in fibre, vitamins, minerals and antioxidants, can help ensure more stable energy levels throughout the day.
Natural Sugars vs. Added Sugars
It is essential to distinguish between sugars naturally present in foods such as fruit and sugars added to ultra-processed foods. While the former come with beneficial nutrients, the latter can contribute to rapid spikes in blood glucose. In addition, they can have a long-term negative impact on health due to the excessive presence of other nutrients, such as saturated fats and trans fats.
The Nutritional Value of Fruit
When selecting sources of sugar, fruit stands out not only for its low total sugar content, but also for its high nutritional density. As well as providing energy, fruit provides fibre and a variety of vitamins, minerals and antioxidants that are essential for good health.
Smart Choices for a Healthy Life
Making conscious choices about the sugars we consume is key to maintaining a balanced diet and promoting long-term health. Opting for natural, nutrient-rich foods not only helps regulate blood glucose levels, but also provides additional benefits for general well-being.
Gonçalo Matias Santos
Nutritionist (6007N)
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