3 Things You Should Always Remember About Natural Sugar

When it comes to eating the right foods to lose weight, we all know that natural is always better.

It’s no secret that processed junk food can wreak havoc on your body, but does that mean all natural foods must be good for you?

We see this confusing debate most often when talking about sugar. By now, you’ve probably been told not to eat anything containing high-fructose corn syrup if you want to lose weight.

But that doesn’t necessarily mean all-natural sugar options will help with trimming your waistline either.

Before you start your next wholesome diet, here are 3 important things to remember about natural sugar:

1. Glucose suppresses appetite better than fructose: In a recent study, researchers at the University of Southern California studied the brain activity of 24 volunteers. On one day, the participants drank beverages sweetened with fructose. The next day, they consumed drinks with glucose. Brain scans revealed that when the subjects looked at images of food after consuming fructose, there was an increase in activity in the area of the brain connected to reward. Afterward, the volunteers were asked if they would rather be rewarded with food immediately or money later. On the fructose day, most of the participants chose to eat, leading the researchers to believe that fructose has less of an appetite-suppressing effect than glucose.
2. You should never drink sugar: Several studies have found that sugar in a thin liquid form isn’t as filling as it is when consumed as a solid. This means you won’t compensate by eating a little less when drinking soda, lemonade, or sweet tea. Other studies show that people perceive thicker—not creamier—foods as the most filling in liquid form. That’s just one reason why you would feel less hungry after drinking a milkshake or a smoothie than, say, a drinkable yogurt. If you’re trying to lose weight, but you also want to treat yourself, opt for something solid and satisfying.
3. Always eat fresh fruit: While fresh fruit is a natural source of fructose, it also provides you with plenty of vitamins, minerals, and antioxidants—and that matters when it comes to satiety. When bundled together with so many different nutrients, including filling fiber, fructose won’t have the same hunger effect that it has in soda, or even dried fruit.

How do you try to include natural sugar into your healthy diet? Tell us in the comments!

Photo Copyright © 2014 Allen Gottfried/Flickr