Importance Of Sugar In The Human Body

Sugar receives blame for many health problems,
but without it, your body would cease to function
properly. Naturally occurring sugars, such as those
found in fruit, and lactose, or milk sugar, come
from sources that benefit your diet. However, the
sugars and syrups added during food processing
and preparation, called added sugars, are viewed
as a detriment to a healthy diet. Maximizing
sugar’s benefits requires balancing the healthier
and less wholesome sources.
Immediate Energy
Sucrose, or table sugar, is the main source of
sugar in most American diets. It consists of one
molecule of fructose and one molecule of glucose,
your body’s primary energy source. Your body
cannot absorb the disaccharide, or two-sugar
molecule, as is, so it must first sever the chemical
link connecting the two sugars. The enzyme
sucrase in your small intestine assists with the
breakdown of sucrose into fructose and glucose.
This allows your body to absorb them, transport
them to the liver for processing and distribute
them throughout the body. The hormone insulin
then facilitates the uptake of glucose into cells,
where it is metabolized into energy for immediate
use.
Stored Fuel
To conserve fuel, you body stores excess glucose
not needed for energy as a compound called
glycogen. Through a process called glycogenesis,
your liver creates glycogen chains up to hundreds
of thousands of glucose molecules long connected
through chemical bonds. Your body breaks down
glycogen into single glucose units for energy when
primary sources are not available; this typically
occurs during times between meals, at night while
sleeping and during workouts to prevent dangerous
drops in your blood sugar.
Complex Sugars
The main reason sugar receives such negative
criticism pertains to its lack of nutritive value. The
American Heart Association and other health
organizations recommend that most of your sugar
intake come in the form of complex carbohydrates.
Simple sugars, such as table sugar, honey and
syrup, metabolize quickly and cause rapid spikes
and drops in blood sugar. Complex carbohydrates,
such as those found in grains, starchy vegetables,
breads and cereals, take longer to digest. This
results in steadier blood sugar levels and
sustained energy. Also, complex carbohydrates
tend to provide more vitamins and minerals than
sources of simple sugars.
Considerations
Sugar has its place in your diet, but many health
and diet experts warn that excess sugar
consumption can lead to several serious health
complications and diseases. The American Heart
Association reports that most Americans consume
an average of 22 grams of added sugar per day,
much higher than the recommended 6 teaspoons
for women and 9 teaspoons for men. University of
Iowa Health Care notes that glucose that exists
beyond your body’s storage capacity for glycogen
is turned into fat. Dr. Robert Lustig of the
University of California San Francisco warns that
consistent, excessive sugar intake disrupts your
normal eating pattern, causes overeating and leads
to obesity. To decrease your risk for these
complications, enjoy foods and drinks with added
sugar in moderation and choose complex sugars
more often over simple sugars.