Sucrose Magic
“Say what? But you’re a nutritional therapist!” Let me explain…
Most people think complex carbohydrates (carbs) like grains, starchy vegetables, beans, and legumes are the “better” kind because they take longer to digest and therefore keep blood sugar more stable. This isn’t necessarily good (future post)...but what many don’t realize is these still get converted into glucose.
Foods like bread, pasta, corn and rice - marketed as “heart-healthy” and “high-fiber” - actually fall much higher on the Glycemic Index (GI) than most simple carbs. High GI foods cause a higher and faster increase in blood glucose, which in turn requires a bigger insulin response.
When I say simple carbs, I’m not talking fake, processed sugars like high-fructose corn syrup. I’m talking high-quality sugars like fruit, honey, most root veggies, squashes and fruit juice. These contain more vitamins and minerals than most complex carbs, fall lower on the GI, and transit faster for a more metabolic effect.
One of my favorite natural sugars is sucrose, which is actually fructose + glucose. This combo produces less of an insulin response and can result in less hunger, cravings, and fat gain around the midsection. Fun fact: table sugar is pure sucrose and yes, it’s lower on the GI than most grains!
I often recommend that clients try combining glucose and fructose sources, as many of them are used to getting most of their carbs from just glucose. Many report they have more ‘consistent energy’ throughout the day.
Mixing glucose and fructose has actually been shown to increase athletic performance. It’s also been shown to increase metabolism, mineral uptake and hydration. It can also be very helpful when trying to restore insulin sensitivity.
Some ideas: top sprouted oats with fruit or have high-quality sourdough toast or potatoes with a side of fruit or juice. You can also consume naturally-containing sucrose sources like honey and dates.
Portions matter of course! Just because you’re ‘mixing’ carb sources doesn’t mean you should have a full serving of each. I always start with half a serving of each - the fine tuning of ratios comes with time. :)
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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.
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References
Deering, K. (2015). How to Heal Your Metabolism. Lexington, KY.
Harvard Health Publishing. (2015). Glycemic index for 60+ foods. Retrieved from: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods.
Peat, R. (2012). Sugar issues. Retrieved from: https://raypeat.com/articles/articles/sugar-issues.shtml.
Sims, S.T. (2016). Roar. New York, NY: Rodale.
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