Sugar is one of the ingredients that provides the most energy to the brain, an organ that needs sucrose for its proper functioning. Its moderate consumption is key for our organism, since it allows, among other benefits, the restoration of glycogen deposits in our muscles and liver.
Although the World Health Organization (WHO) recommends that its consumption should not exceed 5% of our daily calories, this does not apply to free sugars, that is, those found in fruits and vegetables.
“As there is no evidence that the consumption of intrinsic sugars has adverse health effects, these recommendations do not apply to sugars that are present in fresh fruits and vegetables,” states the Sugars Intake Report for Adults and Children published by the WHO.
One of the most significant benefits of fruit sugar, also called fructose, is that our body processes it differently. This happens because the fiber in fruit affects the impact of blood glucose. In addition, these sugars strengthen the body and stimulate digestion more easily than other foods.
Susan Bowerman, director of training in sports nutrition and training, points out that fresh fruit provides water, vitamins, minerals and fiber. The expert also reminds us that many of its calories come from carbohydrates, a good part of them in the form of fructose (the natural sugar found in fruits).
In short, just as fruit is a key element of any balanced diet, sugar is a natural ingredient of all plant-based foods. To take advantage of the nutrients found in fruits, eat at least three pieces a day, giving priority to seasonal fruit (mango, guava, etc.).
Source: Esto es azúcar