Fast sugars: why are they considered unhealthy?

Stephen PaulNUTRITION & FOOD

One of the recommendations of the PNNS (National Health Nutrition Plan) is to consume less fast sugars, in favor of slow sugars(1). But for many people, these notions are still unclear… What makes it possible to qualify a sugar as fast or slow? Here are some explanations about fast sugars and why their consumption must be controlled, to stay healthy.

What are fast sugars?

This is a common term forsimple carbohydrates. They are called “fast” because, composed ofmolecules of simple structure, they arequickly digestedand assimilated. More technically, fast sugars are subdivided into two categories:

  • monosaccharides, composed of a single molecule – glucose, fructose, ribose, galactose;
  • Disaccharides, a combination of two molecules – maltose (2 glucose molecules), lactose (galactose + glucose) and sucrose (fructose + glucose).

They are opposed toslow sugars (or complex carbohydrates) which arepolysaccharides. They are composed of complex molecules, slower for the body to metabolize and digest. The best known slow sugars are fiber (amylose, amylopectin), cellulose or starch.

Finally, the last difference between fastsugars and slow sugars: the former have sweetening power, the latter have no flavor.

What are fast sugars used for?

The main function ofcarbohydrates, whether fast or slow, is toprovide the body with energy. This energy is essentially dedicated to brain activity (the brain is gluco-dependent),maintaining body temperature, muscle activityand theproper functioning ofmetabolismin general.

How do fast sugars provide energy?

  • When you eat fast sugars, , the digestive enzymes separate them into glucose molecules molecules , since this sugar is the one that is assimilated by the body.
  • The pancreas will then secrete insulin , the , the hormone which allows the absorption of glucose present in the blood by muscle, liver and fat cells cells.
  • The glucose from fast sugars then undergoes a transformation to be stored: it is transformed into glycogen .
  • The body, if it needs energy, primarily uses glucose directly from food tag. Otherwise, it willdraw on its muscular, then hepatic and finally adipose reserves. In this case, the stored glycogen undergoes a new transformation, to regain its glucose “appearance”. It takes place thanks toglucagon , a hormone also secreted by the pancreas.

The assimilation of fast sugars

The main characteristic of fast carbohydrates is that it takes little effort for the body to assimilate themtag. Which is not necessarily a quality, because:

  • their digestion is very fast and therefore implies a satiety  ;
  • their absorption elicits a massive release of insulin , followed by an equally massive drop in blood sugar;
  • fast sugars are quickly stored in the body , especially in abdominal adiposeTissue.

Results:

  • Fast Sugars Cause aHyperglycaemia-hypoglycaemia sequence in the body , which leads to Cravings , crashes and food cravings for sweets;
  • in the long term, the excessive and regular consumption of fast sugars risks tiring the pancreas, which always produces more insulin. The body can then developresistance to insulin , the origin of type 2 diabetes. ;
  • eating a lot of fast sugars can cause overweight , with subcutaneous fat concentrated at the abdominal and visceral level .

And these phenomena are only some of the consequences of frequent consumption of fast sugars.

What are the food sources of fast sugars?

Fast sugars are primarily identified by their simple molecular structuretag. However, some foods give the lie to this categorization: this is particularly the case withfruit , which are naturally rich in fructose (a simple sugar) but also in fibre , which slow down their assimilation.

Also, we mainly take into account another criterion: The Glycemic Index – the index which indicates the glycemic power of a food, that is to say its effect on blood sugar 2 hours after ingestion.

Foods with a High Glycemic IndexInclude:

  • processed fruit-based foods , such as juices, fruit jellies, jams, compotes with added sugars, fruit in syrup;
  • certain fruitsnaturally endowed with glucose, such as grapes,very ripebananas , dates;
  • table sugar (sucrose), whether white or brown;
  • sugarssuch as honey, agave syrup, maple syrup…;
  • sugary drinks such as sodas, syrups to dilute, etc.;
  • alcohol  ;
  • foods made from refined cereal flour (white flour), such as bread, pasta, semolina, etc.;
  • confectionery , such as candies, chocolate bars, Dessertsetc.;
  • cakes, cookies, pastries  ;
  • processed products with added sugar (including certain savory preparations, such as surimi, ready-made sauces, pizzas, Prepared mealsetc.

What are the consequences of fast sugars on health?

A one-time consumption of foods high in fastsugarsdoes not have serious health repercussions. Rather, it is chronicconsumptionthat is risky.

We have previously mentioned some of the effects of the consumption of fast sugars on the body, including insulin resistance, diabetes, weight gain with the appearance of visceral fat. But there are others:

  • appearance of a metabolic syndrome (2) , with Arterial hypertension and Cardiovascular pathologies ;
  • fattening of the liver with the possibility of NASH(“fatty liver” syndrome)(2)  ;
  • fatigueandinflammation(3) ;
  •  dental caries ;
  • deterioration in the quality of the intestinal microbiota (4)  ;
  • increasedrisk ofcancer(5)  ;
  • potential impact oncognitive function(6) andmood(7)
Stephen
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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.