2. Sugar is not the enemy. . . Sugar is the body’s main source of fuel In proper amounts and from natural, unrefined sources, glucose is vital for health.
3. Sugar 101 All plant foods, including grains, have sugar in them. When sugar is ingested blood sugar rises and the pancreas secretes insulin. Insulin is secreted to bring the blood sugar back down.
4. On a healthy diet this process works perfectly. It’s excess consumption of refined carbohydrates (particularly sugary foods) that upsets the balance.
5. So how does this work? All carbohydrates contain sugar, but depending on their chemical structure—simple or complex—they are processed differently in the body.
6. Carbohydrates 101 Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. They generally taste sweet on the tongue.
7. Simple Carbohydrates—single sugars Examples of single sugars from foods include: Fructose (found in fruits) Galactose (found in milk products)
8. Simple Carbohydrates—double sugars Double sugars include: Lactose (found in dairy) Maltose (found in certain vegetables and in beer) Sucrose (table sugar) Honey (Unlike table sugar, honey contains a small amount of vitamins and minerals.)
9. Complex Carbohydrates Complex carbohydrates, often referred to as “starchy” foods, include: legumes starchy vegetables whole-grain breads and cereals Complex carbohydrates do not taste sweet on the tongue.
