monosaccharides

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Crystal alien, Done by me :)

My character name Poaceae, short name Poa, her race is Sugar (Sugar Crystal) from the planet Monosaccharides. O3O

May 19th: Sugar

Sugar:

as a hot debate at the moment in the food world, sugar is one of the main components in diabetes, obesity and kidney failure. We need to take into account the amount of sugar which is sold at the tuck shop in relation to the daily recommended intake.

There are subgroups within sugars which make up refined sugars, Monosaccharides, Disaccharides and polyols. These makeup refined sugars such as glucose, fructose, galactose, sucrose, lactose, trehalose, sorbitol and mannitol.

Recommended daily intake for youths:

There are not set limit for teenagers or children when it comes to sugar intake. There will still be consequences but there has not been any studies regarding what is a healthy amount. Because of this we will base our knowledge off the recommended daily intake of sugar for adults. An adult woman should have 6tsp of sugar per day. Every four grams is a teaspoon. For a school made up of primarily girls (the students) we will focus on the 6tsp a day aspect of sugar consumption.

An example of a drink the tuck shop sells is keri orange juice. This orange juice contains 9.8g of sugar. This is two and a bit teaspoons of sugar. This is almost half of your daily intake in one drink.

This small bottle will only make the student feel full for so long. This will cause them to spend more money on more sugar.  

CONSEQUENCES OF SUGAR:

The number one consequence of overconsumption of sugar is weight gain. This can lead to obesity and diabetes. These are closely linked to an early death. Type 2 diabetes is a type of diabetes which is not gained through genetics so if an individual has this type of diabetes it must be from their diet which they are following. Studies have shown that teens who consume more than the recommended daily intake have higher LDL cholesterol levels and lower levels of HDL cholesterol. Having a high amount of HDL cholesterol is vital as it is a good type of cholesterol which balances out the LDL (bad cholesterol.) This danger to the youths cholesterol levels may cause a risk of heart disease later in life.

DIFFERENT SOURCES OF SUGAR:

processed sugars and naturally occurring sugars do not coexist in the idea of recommended daily intake. Processed sugars have little to no nutritional value whereas the natural sugars have nutritional value based on the fibre which is in the fruit.

Biochemistry on May 12, 2015

Carbohydrate (Saccharide)

  1. Role
    • Energy 4kcal/g
    • A component of glycoprotein, glycolipid, DNA and RNA.
  2. What’s saccharide?
    • Consist entirely of C, H and O.
    • Polyalcohol with -CHO aka aldehyde group or >C=0 aka keto group.
  3. Isomer
    • D or L
      • Carbohydrate is D in nature.
      • Amino acid is L in nature.
  4. Type
    1. Monosaccharide
      1. Aldose
        • Glucose
        • Galactose
        • Mannose
      2. Ketose
        • Fructose
    2. Disaccharide
      • Sucrose
      • Lactose
      • Maltose
    3. Oligosaccharide
    4. Sugar alcohol
      • Xylitol
    5. Polysaccharide
      • Starch: Amylose and amylopectin
      • Glycogen
      • Cellulose
    6. Heteropolysaccharide
      • Pectin
      • Heparin
2

In my post about sugar addiction I wrote that you should eat more berries instead of fruit, and why you might say?
Well mostly, I suggested more berries because fruit contains more fructose (sugar) and might trigger your sweet tooth and mess up your plan on getting rid of a sugar addiction. Now you might have questions popping up in your head: Is fruit good or bad? Is fruit a good carb source? Fruit contains a lot of vitamines, doesn’t it? Are berries better? Why? Well, let me explain to you about fruit and berries, but first we have to sort out some concepts that are relevant to todays subject.

What is Fructose?

Fructose, or fruit sugar, is a simple ketonic monosaccharide found in many plants, where it is often bonded to glucose to form the disaccharide sucrose. It is one of the three dietary monosaccharides, along with glucose and galactose, that are absorbed directly into the bloodstream during digestion. (From wikipedia)

Well, this was confusing you might say, but fructose is a monosaccharide which easly put is a type of carbohydrate, carbs as we call them in the spoken language. Fructose has a lower glycemic index than glucose or white sugar, and since it has a sweet taste it has been used as a sweetener and, according to Anki Sundin (2013), it has sometimes been promoted as healthier than regular sugar, which is actually not the case. Sundin (2013) writes that fructose, according to resent studies, actually could make us fatter, which might be the result of its effect on different saturation hormones.

Well, what is glycemic index?

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. (From glycemicindex.com)

More simply put, food with low GI is better when you want to keep control of your blood sugar level. If we control our blood sugar level, we control our food intake and create a healthier lifestyle. Some fruit have a higher GI, for example banans and grapes. But on the other hand, oranges and berries have a lower GI which make them a better alternative, depending on your goal with your nourishment or training.
Very important to remember, something that Sundin (2013) also writes about, is that the GI system is created to compare carbohydrates in the same category, for example white bread with rye bread, white pasta with whole wheat pasta and so on. We should not compare chocolate with fruit or almonds with white bread, that is because there is so much more to food than the glycemic index. Blood sugar levels are a long way from everything that is essential when it comes to a healthy food intake.

So what I want to highlight here is that some fruits have a higher GI, which means that they will increase your blood sugar level that might trigger your sweet tooth or make you even more hungry. Fruits with lower GI will keep the blood sugar level more stable and you have better control over your blood sugar level and hunger.

So is fruit good or bad?

Some fruits and vegetables actually can make you more hungry if you eat them on an empty stomach, because they stimulate the hormone that signals hunger feelings. Sundin (2013) points out that fruit is healthy tho! And it is mostly the high fructose syrup, that many food companies use in for example sodas, candy and juices (because it’s cheaper), that are not good for us, so if a soda contains fructose instead of white sugar, it doesn not mean it is healthier!
Over all we just have to be more vise when we dicide to eat our fruit, and maybe think about that some fruits are better than others, especially as a snack when you are a little hungry. There could be a better option that would make you feel more full and prevent you from binge eating (småäta).
Fruit and berries contains a lot of vitmaines, minerales, dietry fibers and antioxidants which is very healthy! Sundin (2013) writes that is mostly food with pure fructose added because of of its sweet taste that we should avoid in large quantities, for example sodas, candy and jam. This pure added fructose is also the one that has shown not actually to be very healthy, even tho many people think that fructose in foods like candy might be better than normal white sugar.  

So, to sum up, fruit and berries are healthy lifestyle choices, especially when you are active and need both vitamines, minerals, antioxidants and also, in healthy amounts, carbs. Some fruit have a higher GI, but that doen’t have to mean that they are unhealthy. Bananas have a high GI, but contain a lot of important minerals and dietry fibers and is an exellent choice before you go to the gym and need a snack. I usually eat a banany for breakfast every morning :) Berries are a better choice if you are easily trigged by your sweet tooth and want to keep your blood sugar level stable. An apple on an embty stomach is not the best choice since it might make you feel even more hungry, so choose wisley and please comment below if you have any questions!

And remember, fruit and berries are sweet yes, but they are still a better choice than candy, chocolate, chips, jam or cookies! And most important: We are all different individuals with different needs and goals and we should not compare our lifestyles with others, we have to find what works best for us. And, if you find it hard to learn what is best for you, ask for help so that you can start creating the best version of you!

//Evelina

Refrences

Sundin, A. (2013). Näringslära för personliga tränare och kostrådgivare. Kista: NGruppen.
www.glycemicindex.com
www.wikipedia.com
Pictures from weheartit.com

Diet and nutrition is more complex than a simple sugar

“Those have more real-world implications,” Page says. She also says that she would like to examine long-term effects of different monosaccharides as …


Refined sugar is what we should use to satiate our daily requirement for a sweetener. Sugar is basically the chain of soluble carbohydrates that acts like a source of energy for the body once it is divided by the body in to glucose. Sugar can end up being of three different kinds- monosaccharide, disaccharide as well as polysaccharide. Of these 3 types, the monosaccharide is most easily divided as it includes a simple chain of carbs. Disaccharides are slightly more complicated but the third type, that is, the polysaccharides would be the most complex and aren t easily broken down metabolically. They are the most harmful type of sugar. Refined sugar consumption within large quantities has a number of health effects that have to be countered. The problems which may be faced due to sugars consumption are: Obesity Sugar otherwise properly broken down in your body into glucose or other styles and utilized may take the shape of unsaturated carbohydrates. This leads to development of fat glo