Refined sugar is a simple carbohydrate or fast assimilation, composed by glucose and fructose, obtained from sugar cane or beet. When it is refined it loses its nutrients to become a single food that only curbs cravings.
Sugar supplies calories and does not contain vitamins, minerals or fibers, this is the reason why it is known as an empty calories source as candies, cakes, carbonated drinks, sodas and syrups.
Post training food should have simple absorption carbohydrates. To this, we have to know what sugars are simple not processed or at least to know which ones have additives or keep their nutritive properties as vitamins or minerals.
What are they?
-fruits contain fructose
– Milk and its derives have galactose and lactose (Double)
– Vegetables and beers have maltose (double)
– Rice, bread and pasta are fortified
– Maple is a double sugar (sucrose). It also contains a little amount of vitamins and minerals and amino acids.
Every time you consume a refined carbohydrate you lose all these micro nutrients, eliminated from refining and purity process.
In terms of vitamins, VIT
B1 (Thiamin), B2 (Riboflavin) B3 (Niacin) B5 (Pantothenate) B6 (Pyridoxine) B7 (Biotin) or H vitamin.
Calcium, iron, copper, magnesium, chloride, sodium, potassium. In addition, to metabolize sugar, your body produces largest free radicals quantities.
Cortisol and insulin hormones are disrupted. Fat is increased and an organic dependence is created.
Keys to difference refined sugar and not refined carbohydrate.
-Sugars are water-soluble while carbohydrates are insoluble until they are digested.
– Sugars have a sweet taste, while not all carbohydrates have it.
– The most important to remember is: carbohydrates are needed while sugars are a BAD DEPENDENCE.