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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip.

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Speaker 1: Are all sugars created equal? And yes, the pun is intended.

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Speaker 1: Great topic for a quick fit tip. Are some sugars

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Speaker 1: better than others? And when this discussion is had, it

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Speaker 1: is often around, hey should take natural sugars. Those are

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Speaker 1: what you should add to whatever you want to add

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Speaker 1: them too, because they are healthier. So is that true? Well,

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Speaker 1: let's talk about how much sugar we consume to begin with.

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Speaker 1: According to a National Health and Nutrition Examination survey, the

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Speaker 1: average American consumes roughly about twenty teaspoons of sugar per day.

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Speaker 1: Thirty of the calories from added sugar those are coming

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Speaker 1: from drinks, from beverages, sugar sweetened beverages including soda, fruit juices,

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Speaker 1: fruit punch, coffees, and teas, sports drinks. So drinks are

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Speaker 1: the greatest source of added sugars in the American diet.

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Speaker 1: So right there, there's a quick tip. Try to avoid

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Speaker 1: drinks that are filled with sugar. But that's not quite

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Speaker 1: the topic here. And you say, well, okay, that's how

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Speaker 1: much we are consuming. What should we consume? According to

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Speaker 1: the American Heart Association, men should consume no more than

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Speaker 1: nine teaspoons, which is thirty six grams or fifty calories

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Speaker 1: of added sugar per day, and women you always get

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Speaker 1: short changed, whether it comes to alcohol or anything like that.

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Speaker 1: The numbers lower six teaspoons grams or one hundred calories

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Speaker 1: per day. So to put that in perspective, as they do,

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Speaker 1: one twelve ounce can of soda contain is roughly eight

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Speaker 1: tea spoons were thirty two grams and oftentimes way more

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Speaker 1: of added sugar. So you're done for the most part,

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Speaker 1: right with just one sugar laden soda. All right, So

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Speaker 1: what should we do? Are some sugars better than others

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Speaker 1: when we are figuring out trying to determine how much

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Speaker 1: we take in per day, Well, here's your sugar one

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Speaker 1: oh one tutorial. All right. Sugar in all its forms

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Speaker 1: is a carbohydrate, a simple carbohydrate that your body converts

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Speaker 1: into glucose to use for energy. And when we're talking

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Speaker 1: sugar molecules, there are two main kinds of sugars, two

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Speaker 1: main types, and most foods they have both, alright, some

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Speaker 1: of both. First kind monosaccharides, those are your single sugar

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Speaker 1: molecules which include fruit tose, galactose, and glucose second type

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Speaker 1: dice acharized, which is what it sounds like, right. These

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Speaker 1: are two of these single sugar molecules linked together, so

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Speaker 1: they are sucros or table sugar that's gluecoast and fructoast together,

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Speaker 1: lactoast that's your milk sugars, glucoast and galactoast together, and

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Speaker 1: maltos or malt sugar, gluecoast and gluecoast all right, So

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Speaker 1: what's the difference natural sugars and added sugars. Oftentimes when

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Speaker 1: people are bringing up natural sugars, it's something like honey

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Speaker 1: or a govt right, a gave nectar, and they refer

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Speaker 1: to them as natural sweeteners, and those come from other

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Speaker 1: plant sources, all right. Natural sugars are also found in

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Speaker 1: fruit as fructoes, and again in dairy products like milk

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Speaker 1: and cheese as lactose, all right. Added sugar is simply

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Speaker 1: any sugar that is added to food at some point.

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Speaker 1: Natural sugar is just already in there, all right. It's

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Speaker 1: already in the food. Refined sugar. The added sugar comes

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Speaker 1: from sugar cane or sugar beets. And those are processed

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Speaker 1: to get the sugar out, to extract the sugar, and

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Speaker 1: it's typically frowned as sucrose, which is the combination again

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Speaker 1: of glucose and fructoes, and some examples of added sugars.

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Speaker 1: That's your brown sugars, your corn sweeteners, your deck strows,

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Speaker 1: your high fructose corn syrups, and your corn syrups. We're

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Speaker 1: not talking by the way, have to clarify about your

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Speaker 1: sugar substitutes, right, your non sugar sweeteners. They are made

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Speaker 1: in the lab like saccarin and supra lose or derived

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Speaker 1: from nature stevia, but they're not sugar, So we're not

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Speaker 1: talking about those sugars. Those are non sugar sweeteners, all right.

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Speaker 1: What's the bottom line though, Should you take agave or

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Speaker 1: honey instead of a different type of sugar, Well, chemically,

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Speaker 1: they all affect you exactly the same, all right. Once

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Speaker 1: the sugar passes through your stomach ends up in your

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Speaker 1: small intestine, it doesn't matter where it came from, doesn't

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Speaker 1: matter if it's from a banana or it's from a

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Speaker 1: red bull. Virtually all sugars, by the way, they're natural

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Speaker 1: at some point in some sense, right, they're derived from

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Speaker 1: something once natural, once that was found in nature. Even

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Speaker 1: your regular powdered sugar that's refined from sugar cane, so

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Speaker 1: natural sugar for the most part, it's kind of a

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Speaker 1: confusing term. Sounds nice, but all sugar came from that

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Speaker 1: at some point, unless it's the non sugar sugar. Right. So,

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Speaker 1: the bottom line is that the human body doesn't know

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Speaker 1: the difference between naturally occurring sugars and those that are

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Speaker 1: added to food. The metabolism of all carbohydrates, it goes

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Speaker 1: through the same pathway and it yields the same single

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Speaker 1: core monosaccharides as the end results. Doesn't mean that a

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Speaker 1: doughnut and a piece of fruit have the same nutritional value, right.

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Speaker 1: And I did that whole show on fruit, and when

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Speaker 1: people talk about fruit and the sugar being bad for you,

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Speaker 1: well know the cupcake versus the piece of fruit, the fruit, vitamins, minerals, antioxidants,

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Speaker 1: things like that. The problem with foods with added sugar,

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Speaker 1: it's common sense. They tend to be what hiring calories

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Speaker 1: lower in essential nutrients, the empty calories. I did the

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Speaker 1: show about the quick fit tip, and the opposite tends

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Speaker 1: to be the case when it comes to your fruit.

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Speaker 1: The natural occurring sugars occur in foods that have nutrient value.

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Speaker 1: And finally, because you are refined sugars, those are digested

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Speaker 1: really quickly. You don't feel full. You have that sugar

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Speaker 1: crash when you're done. And it doesn't matter how many

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Speaker 1: calories for the most part, you're just on that cycle,

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Speaker 1: the ups and the downs and the sugar crash and

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Speaker 1: back and forth. The fiber in things like fruit, it

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Speaker 1: slows your metabolism down and it makes you feel more

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Speaker 1: full longer. Okay, So the takeaway from all this don't

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Speaker 1: really matter the kind of sugar you choose, but the

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Speaker 1: amount just like so much uh we talked about I

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Speaker 1: talked about here on Fitness Disrupted. It's excessive moderation. So

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Speaker 1: too much of any type of sugar not good. It's

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Speaker 1: gonna help you develop things like cardiovascular disease, type two

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Speaker 1: diabetes and things like that. So let's eat more whole foods.

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Speaker 1: Because I frequently talk about my Mediterranean diet, which I

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Speaker 1: personally follow, but just limit sugar. Limit sugar. It's like

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Speaker 1: a calorie is a calorie when it comes to weight loss,

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Speaker 1: when it comes to your intake of sugar. At the

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Speaker 1: end of the day, sugar is sugar. All right, now

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Speaker 1: you have thank you so much for listening. If you

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Speaker 1: have not rated the show, please do so and subscribe

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Speaker 1: so you do not miss one. And if you want

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Speaker 1: to reach out, comments, questions, topics. Tom h Fit is

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Speaker 1: both my Instagram and my Twitter accounts tom h Fit,

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Speaker 1: and you can go right to Fitness disrupted dot com

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Speaker 1: to check out more about me and the show as well.

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Speaker 1: Thank you so much for listening. You know, I talked

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Speaker 1: about the science here and talk about the anecdotal but

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Speaker 1: at the end of the day, it's about common sense

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Speaker 1: and what we can do and simplicity. Simplicity. My goal

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Speaker 1: is to make it as simple for you to understand

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Speaker 1: as possible, and then as simple as possible for you

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Speaker 1: to put into action in your everyday life. And again,

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Speaker 1: remember there are three things we control, how much we move,

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Speaker 1: what we put into our mouths, and our attitudes. And

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Speaker 1: that is awesome. I am Tom holland this is Fit

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Speaker 1: Has Disrupted, Believe in Yourself. Fitness Disrupted is a production

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Speaker 1: of I Heart Radio. For more podcasts from my Heart Radio,

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