12 hours ago
🍓 This yummy açaí bowl was definitely a much needed treat. I see these getting some heat for their high sugar content (this one contains honey and fructose), so I wanted to discuss this ingredient a bit further. 🌱🌱🌱
SUGAR. Definitely an ingredient worth discussing. By definition, sugar is a processed culinary ingredient (which falls under group 2 of 4 of processed foods), which is derived from a whole food (group 1). Sugarcane plant, sugar beet plant, honeycomb and corn would be considered unprocessed/whole foods.
Contrary to popular belief, our bodies metabolism all sugars the same (high fructose corn syrup, table sugar, honey). A study published in the Journal of Nutrition compared the effects of the chronic consumption of 3 nutritive sweeteners on circulating glucose, insulin, lipids, and inflammatory markers, body weight and blood glucose. They found that Daily intake of 50 g carbohydrate from all 3 for 2 weeks resulted in similar effects on measures of glycemia, lipid metabolism, and inflammation. All 3 increased Triglyceride (a type of fat in your blood) concentrations and elevated glycemic and inflammatory responses in those with impaired glucose intolerance. 👉🏼 Susan K Raatz, LuAnn K Johnson, Matthew J Picklo, Consumption of Honey, Sucrose, and High-Fructose Corn Syrup Produces Similar Metabolic Effects in Glucose-Tolerant and -Intolerant Individuals, The Journal of Nutrition, Volume 145, Issue 10, October 2015, Pages 2265–2272, https://doi.org/10.3945/jn.115.218016
Sugar is definitely a treat, but not a food group (although many American diets treat it like one). Limit intake of added sugars to <12 grams per day (about 3 teaspoons). But don’t beat yourself up for splurging every once in awhile.
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