Thursday, March 30, 2017



Plenty is being said about sugar and carbohydrates these days with diabetes, heart disease and obesity being the problem.  We can easily get confused: is sugar bad or are carbohydrates bad?


·         Body require carbohydrates because they are main source of energy
·         45%-65% of our calories should came from carbohydrates. (United States Department of Agriculture)
·         Are more easily broken down by body for energy compared to protein and fats
·         Important for maintaining smooth order of our heart, muscles, central nervous system and others.
·         Why carbohydrates getting a bad reputation.
-       Because we tend to consume in excess
-       Because we fail to consider the types of carbohydrates we’re taking.
·          Is a type of carbohydrate
·         Can be further divided into
-       Simple sugars
-       Complex sugars:
Ø   Include rice, pastas, potatoes and also grains
Ø  Also known as starch
-       Fructose is found in fruits
-       Simple sugars:
o   Sucrose is the table sugar
o   Both fructose and sucrose are broken down by our bodies into glucose, our source of energy
-       Complex sugar:
o   Includes rice, pastas, potatoes, and also grains
o   Also known as starch
-       Starch usually doesn’t taste quite as sweet as simple sugars.
Ø  That’s why we don’t really think of “sweet” when we’re eating rice or pastas.
-       Our body break down complex sugar such as starch into glucose  (just like they do with the simple sugars)

Both simple sugar and starches are broken down into glucose:

Why:          i.       some starches have a stellar reputation

ii.       Some starches get a bad come

iii.      Simple sugars are considered villains


Answer:              depending on how fast the body breaks down these sugar and and get them into our bloodstream.


Glycaemic index (GI).

  • An index used to measure how fast body breaks down the sugars.
  • 2 types

  • Low GI foods

  • Foods slowly broken down by the body so that the sugar gets into our system gradually

  • High GI foods

  • The exact opposite.


  • Simple sugars are usually high GI Foods.

  • Are easily broken down by the body and quickly get into the blood stream.

  • Causing spikes in the body’s blood sugar level.
  • The body then respond to this spike by releasing a flood of insulin, which transports this glucose from the blood stream intro our cells where the glucose in converted into energy.
  • Problem :

  • When so much insulin is released; our body thinks we’ve got too much glucose and stores this as fat to be burned off later.
  • Resulting:

  • Because there’s a lot of insulin in the blood stream, the glucose depletion happens pretty fast.
  • Causing our blood sugar dropping drastically and suddenly
  • When these happen, we feel lethargic and hungry.


Avoid simple sugars vs stick to complex sugars or starches

  • Starches do not break down as easily as simple sugar. (Slow Digestible starch-SDS).
  • Different types of starches do get digested faster than other (Rapidly digestible  starch-RDS)
  • Foods are typically a combination of both
  • Rice = combination of amylose and amylopectin
  • Smart move would be to stick to foods with a higher amylose-to-amylopectin ratio because these promote slower digestion and more gradual release of glucose into the blood stream.


Shared From article by:

The story of sugar and starch.

Body, mind and soul

The Star, Tuesday,

02 February 2016


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