Diabetes ,sugars and Health

Sugars are natural need of body , since  glucose with help of insulin is building block of cells and source of cell energy।

Nature provides sugars in food we eat।

Additional source is not needed

Sugars are three types :

Glucose

Fructose

Sucrose

Sucrose has to be broken into glucose in liver। glucose and fructose can be directly absorbed in small intestine।

Sucrose is 50% glucose 50% fructose।When we put sugar in mouth the saliva partly breaks it into glucose and fructose

While some glucose may be absorbed in mouth , sugars are absorbed in small intenstine ।

Knowing this much the harmful sugars are fructose and sucrose as they may cause fat addition and weight gain।

Fructose found in fruit does not increase blood sugar as thought।

When insulin is deficient , glucose in blood is not used and blood sugar goes up ।

By hemoglobin memory test we can find average blood glucose over last 3 months(life of blood cell)

Hence Hb1AC is a better measurement than direct blood sugar test , which fluctuates.

Preferred blood sugar level after 10 hrs fasting 70 to 110

Blood sugar 2 hrs after food, called PP 90 to 140.

Now diabetes association has relaxed levels and even 180 levels in other wise healthy fit person may not be alarming.

But best range of movement  is 70 to 140.

Excess glucose accumulates as glycogen,  while excess fructose builds fat. Glucose and fructose together make fructose harmful as it converts to fat।

(Simplified process given above )

Sucrose is found in sugar cane or beets from where sugar or refined sugar is made.Remember refining destroys natural contents of sugar and sulphur may be used for cleaning sugar ,  making it more harmful

In fact sugar is more dangerous than edible oils and eggs (not more than 1 a day)

So what it boils down to , for you?

1 take sugarless tea and coffee 

2 avoid soda drinks like colas and others (most harmful)

3 keep external sugar intake , upto 5% of daily calory needs or 25 gms/day

4 Exercise to burn fats and sugars and keep pancreas active to generate enough insulin.

Without insulin glucose is useless .

In type 2 diabetes (majority people) either enough insulin is not secreted or insulin resistance may develop by cells।

Type 1 diabetes  is birth or systematic defect and cant be treated easily।

Dont be threatened by fear caused in media

It is money making scandal

Eat less refined foods and maida

Eat less added sugars

Avoid aerated sweetened drinks

Better drink cold water

Exercise 20 to 30 minutes daily

Cut your desires and greed। Fear and stress also ultimately promote diabetes and blood pressure like, twins।

Note: it is written by non medical scientist for general awareness and is neither advise nor any treatment suggestion

Consult expert,  if already have any health issues।

Enjoy !