Advisories about sugar intake often emphasize moderation, but the nuances of carbohydrates, particularly simple and complex sugars, can be confusing. Nutritionists argue against demonizing sugars, asserting that they are vital for health, especially for those engaging in physical activity. A balanced diet is essential, involving a combination of all food types, including carbohydrates, to maintain energy levels and overall well-being. Signs of inadequate sugar intake can manifest in fatigue, poor recovery after exercise, and other health issues.
‘For your health, avoid eating too much fat, sugar, and salt.’ This phrase is familiar to all of us; we’ve seen, read, or heard it in advertisements, posters, or at the doctor’s office. These guidelines help us make informed choices about our diets, leading us to consume foods we believe are beneficial. To assist with this, we often refer to the food pyramid, which we can find in clinics, doctors’ offices, and pediatrician practices. At the bottom of the pyramid are fruits, vegetables, and starches, while sugary treats and quick sugars reside at the top.
When it comes to slow sugars, quick sugars, and carbohydrates, it can be perplexing to determine which is which. For instance, certain foods contain quick sugars, and cooking pasta can alter those from slow sugars to quick sugars. So, if we need to steer clear of quick sugars, does that mean we should eliminate pasta from our meals? Quick sugars are also found in fruits, which contradicts the recommendation to consume five servings of fruits and vegetables each day. Here’s what nutrition experts have to say.
The Impact of Diet Culture
The Impact of Diet Culture
Throughout the year, we are bombarded with slim-down recipes and tips on how to reduce our eating to lose weight. Magazines and media portray a beauty standard where being slim is ideal, often equating it to a body type that is slimmer than what is considered ‘normal.’ Amidst this diet culture, all sugars have been vilified, even though they are crucial for a balanced diet. “They are the vital force of our body,” states Jessica Jaeger, a registered dietitian with a private practice specializing in eating disorders, intuitive eating, and sports nutrition.
“Carbohydrates and sugars have been wrongly demonized for years, but the truth is that we can rarely label an entire food group or macronutrient as definitively good or bad,” affirms Cara Harbstreet, a registered dietitian with expertise in sports nutrition. “Nutrition is much more nuanced than that. This nuance allows us to include a bit of everything in our diets, blending enjoyment with healthy choices, as there’s good and bad in all foods (yes, even candies that boost our mood).
When Do Sugars Become Harmful?
When Do Sugars Become Harmful?
However, if sugars are beneficial and even necessary for our diets, how do we determine the appropriate amount of slow, quick, and carbohydrate sugars to consume? This varies based on our lifestyle. Sugars are crucial for athletes. Glucose, a type of sugar, is found in carbohydrates, which our bodies and brains thrive on.
“The brain, organs, and skeletal muscles perform optimally when properly fueled,” explains Harbstreet. “While it’s possible to tap into fat reserves, that process is less efficient. Simple carbohydrates (which include sugar) can help you perform at your best and feel better while doing so.”
“You should feel focused, energized (even if you’re fatigued from workouts or runs), and capable of recovering before your next training session,” Harbstreet adds. “While feeling hungry is normal, you should not feel starving, overly deprived, or exhausted.”
Additionally, Schlichter identifies some signs indicating insufficient carbohydrate intake, such as frequent sensation of hunger, poor recovery post-exercise, feeling inadequate, experiencing hypoglycemia, frequently thinking about food, waking up hungry at night, frequent injuries, hair loss, and absence of menstruation.