Although often vilified in discussions about health, sugar actually plays a crucial role for our bodies by serving as the primary fuel for our cells.
Cells constantly require energy to generate and maintain the biological order to remain alive. A form of sugar called glucose is a fundamental source for cellular function.
Now before guzzling down that two-liter of Mountain Dew and ripping open a candy bar, it is important to understand there are “good sugars” and “bad sugars.”
“Not all sugars are the same,” says Steven Fiore, a Virginia-based orthopedic surgeon. “Good sugars like those found in whole grains, legumes and vegetables provide a gradual and sustained release of glucose, which offers a steady source of energy. However, sugary snacks and processed foods have bad sugars that lead to quick spikes in blood sugar that provide a rapid but short-lived burst of energy.”
Travel and fitness expert Will Hatton notes sugar is known as a “bad word” in many fitness circles, but for people, and especially athletes, having adequate blood sugar levels is vital.
“There is so much more to maintaining good blood sugar levels than just eating a Snickers,” says Hatton, the founder and CEO of The Broke Backpacker, a website that offers budget friendly ideas for explorers. “Understanding the science will help not only athletes, but people in general to keep their bodies running efficiently.”
To maintain a good blood sugar, Hatton says individuals need a snack comprised of fats, proteins and carbs.
“Carbs are where sugar enters the chat,” Hatton says. “The type of sugar you consume matters. The less processed sugars you can find are the best. Think unrefined, sugar in the raw type of sugar. In fact, consuming foods that are minimally processed is generally a good rule of thumb across all food groups, not just carbs or sugar.”
Hatton adds the best thing an individual can do to maintain optimal blood sugar levels is consume natural sugars and eliminate processed chemical sweeteners.
“Avoid processed chemical sweeteners at all costs unless you’ve been advised by your doctor due to specific health concerns,” Hatton says. “Natural sweeteners like honey are much better because these kinds of unprocessed sugars are broken down by the body much slower, meaning they can aid in endurance longer.”
Omaira Ferreira, a New York-based diagnostic nutrition practitioner, explains individuals with prolonged high blood sugar levels are more susceptible to medical issues including damaged blood vessels, organs and nerves, as well as cardiovascular problems.
“High blood sugar levels can weaken the immune system and impair overall health,” Ferreira says. “Those with constantly high levels can experience complications including poor wound healing along with fatigue, low energy and difficulty concentrating.”
Blood sugar imbalances both high and low can also impact mental health, according to Ferreira.
“Rapid changes in blood sugar levels, such as those seen after consuming high sugar foods, can lead to mood swings, irritability and anxiety,” he says. “Chronic high blood sugar levels have also been linked to an increased risk of developing depression.”
Fiore says understanding sugar consumption and blood glucose levels is an “intricate dance,” but maintaining proper blood sugar levels is key to a healthy lifestyle.
“By embracing complex carbs and moderating intake of simple carbs, one can navigate the sweet symphony of sugar for a harmonious and healthier life,” he says. “Managing blood sugar through a balanced diet, regular exercise and lifestyle choices is key to promoting overall health and preventing associated complications.”
