‘Too Much sugar….’🍬 🍎
Sugar – so often vilified as something to be avoided, something bad, the root of all our health problems… yet is it really?
The simple answer is no. We need sugar – it’s a great source of easy energy and it also tastes great. Sugar is made up of two components, fructose and glucose. The molecular structure is the same no matter where they come from. Fruit contains fructose, glucose and also some sucrose (a combination of fructose and glucose). Sweets will tend to be higher in sucrose.
Once digested the sugar from 40g of haribo has the same effect in terms of calories as the sugar from an apple. It’s not worse, and no better. There is a however a difference in how it’s metabolised – fructose is metabolised in the liver so doesn’t produce the same blood sugar high and insulin response – fruit is therefore a better choice in that respect.
In the case of the haribo you’re getting mostly just sugar (and a small amount of protein), with an apple you’re getting the sugar, fibre, vitamins and minerals. The fibre slows digestion making it more filling (and good for your gut heath). This means you’re less likely to want to eat more later, and it’s better for your blood sugar levels. So objectively the apple is a better choice health-wise.
However, foods also provide other things – such as pleasure, convenience etc. So if you’re trying to watch your calories, and you really fancy some sweets you’re better off just having them. If you’re rushing and need a quick burst of energy before a run you’re also better off going for sweets. In terms of the impact on weight/fat loss there will be no difference as long as you stay within your daily calories and are aware they will be a less filling option. And in terms of sugar content the apple is actually higher.
I’m not suggesting sweets are better than apples for you, nor that you swap all your fruit for haribo. I’m just suggesting we recognise that no foods are ‘bad’, and that as part of a balanced, healthy diet you can have both! Sometimes the haribo will be what you need, sometimes the apple!