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Fruits are Sweet But Quitting Sugar Doesn’t Mean You Have To Stop Eating Them! Here’s Why!

Fruits are Sweet But Quitting Sugar Doesn’t Mean You Have To Stop Eating Them! Here’s Why!

We all know sugar can damage our health in so many ways and this is why many of us choose to slash our daily sugar intake by eating and drinking more healthily.

Entering into a sugar detox program has many benefits but is the advice we’re being given accurate? Cutting out refined sugars is the obvious solution but some people suggest eliminating fruits that contain naturally occurring sugars and carbohydrates that contain both simple and complex sugars is also necessary to lessen our sugar intake. But is this true or by cutting out all types of sugars causing an imbalance in our diet?

We think sugar is the devil. Is it true?

When we hear the word sugar, we think sweet and this association in our mind can cause us to believe that cutting down on fruits is necessary for a low-sugar diet.

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But are naturally-occurring sugars such as fructose really as bad as processed or refined sugars? And are we actually restricting ourselves by eliminating them from our diet in the name of health?

Naturally-occurring sugar and refined sugar are actually the same

All sugar is made up of two components – fructose and glucose – and this applies to anything from chocolate cake to bananas. In other words, the molecular structure of all sugars is the same.

Our bodies process sugars by sending it from the blood stream to the pancreas which then releases insulin – a hormone that acts as your body’s sugar regulator. From there it’s either converted into energy or stored as fat in the muscles, liver or fat cells. Eat too much sugar and your body will start calling for more insulin release and over time can cause insulin resistance. This means it’s unable to efficiently convert sugars into useable energy. Of course, this can commonly lead to diabetes and other health problems.

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Although the sugar content is the same, fruits are still healthier for us

Despite the sugar structure being the same whether it’s a doughnut or a strawberry, the way our body processes fruit sugars is different to refined sugars.

Fruit is nutritionally valuable

First (and most obviously) fruit contains more than just sugars. They are packed full of vitamins, antioxidants and water that are beneficial for a healthy working body. This is comparable to products containing refined sugars that are pretty much nutritionally void, high in saturated fats and offer no extra benefits.

Fruit’s high fibre changes the way our body digests sugar

The second benefit of fruit is its fibre content. This is significant because the presence of fibre allows our bodies to break down the sugars in a more efficient way. Fibre slows down the digestion of glucose which means the body has more time to use the sugar as fuel rather than storing it as fat and not creating the sudden spike in insulin that can crash and cause low-sugar levels. This is beneficial because it won’t form the common cravings we get from sweets and treats.

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Fruit has less sugar by volume

The third reason why fruit can’t be fully equal to a slice of cake, is that fruit contains less sugar by volume in comparison. If you’re comparing 100g of strawberries to 100g of cake then cake will win in the ‘most-sugar’ competition.

Want to replace whole fruit with fruit juices? They are not the same!

This is where people can get confused because they will choose to drink orange juice or other fruit juices because they assume it’s healthy and the same as eating the whole fruit.

The problem with fruit juices is that they’re pretty much a concentrated source of fructose but with all the nutritional stuff taken out. That wonderful fibre that helps digest the sugars more efficiently is found in the skin and pulp of a whole fruit but the majority of it is removed from the juice you drink. This means the sugars get absorbed by the liver at a faster speed so basically acting as refined sugar does – spiking your insulin and mostly storing it as fat in your cells.

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Studies have found that a glass of fruit juice contains the same amount of sugar as a glass of Coca Cola [1] and as a liquid form with no nutrition present, it can cause havoc for your health.

Sugar is a necessary part of our diet!

Yes, while sugar has got a bad reputation over the years this is only due to the rise in refined sugar products and our increasing consumption of them. In fact, a study found that eating fruit on a daily basis actually decreased the risk of diabetes in women [2] as well as heart disease [3].

Sugar is a necessary part of our diet and there’s a reason why it occurs naturally in the foods we eat – it’s essential in providing our cells with energy in order for them to function properly. Therefore, eating naturally-occurring sugars such as fructose (or even lactose found in milk) will provide you with a healthy amount of sugar with the exception of fruit juices. Consuming sugar with fibre in fruit will be digested in the right way and allow your body to work effectively.

Featured photo credit: Unsplash.com via pexels.com

Reference

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Jenny Marchal

Freelance Writer

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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