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How Does Sugar Boost Your Energy to Make You Grow Taller?
What sugars are good for growing naturally? What is the healthy carb regimen to grow tall with 4 smarts?
Carbs get the spotlight today, with a new mindset! When you think of “carbs,” what comes to mind: hearty whole-grain bread, hot basmati rice, soft fettuccine, fresh popcorn, natural sweet potatoes, crunchy celery, fresh summer corn, juicy peaches, or sweet mangoes, a fresh banana, delicious baked beans, delicious fruit smoothies with cold milk and more.
All of these nutritious foods can put carbohydrates, an important nutrient category, on your plate! Sugars, starches, and fibers: all belong to a unique macronutrient category called carbohydrates. As energy nutrients, sugars and starches are your body’s primary fuel for growth.
All carbohydrates are made up of the same three elements: carbon, hydrogen and oxygen. The name “carbohydrate” comes from its chemical composition. “Carbo-” means carbon; “-hydrate” means water, or H2O. To make different types of carbohydrates, these elements are first arranged into single units. Sugars are made up of only one or two units; they are considered “simple”. Made of many sugar units, starch and fiber are more complex.
You may be wondering if you can grow tall on starch? if starch consists of sugars, why doesn’t it taste sweet? The size of the molecule makes a difference. Starch molecules are larger. Unlike smaller sugars, starch molecules are too large to fit into the receptors of the taste buds, so they do not taste sweet. But keep a starch cracker in your mouth for a while. After the digestive enzymes in the saliva break down its starch into sugar to grow, the cracker begins to taste sweet. Sugar molecules are small enough for taste. Take a cracker; try it!
Starch and fiber have something in common. They are polysaccharides. “Poly-” means many. If you have come to the conclusion that they consist of many sugar units, you are absolutely right! They are simply longer chains of sugars. Starch comes from plant-based foods such as rice, pasta, potatoes, beans and whole grain products.
From complex to simple! In short, this is what happens when starch is digested. Before being absorbed from the digestive tract into the bloodstream, they are broken down into the simplest sugars: glucose, galactose and fructose. Then, in your bloodstream, single sugars travel to your body’s cells, where they are converted into energy to grow. In addition to fiber, carbohydrates—sugars and starches—are broken down into single sugars during digestion. Your body does not recognize their food source.
Already being single sugars, monosaccharides, such as fructose in fruit, can be absorbed as they are. This is not true for the disaccharides: sucrose, lactose and maltose. Digestive enzymes also break them down. Some people do not produce enough of an enzyme called lactase; they have problems digesting lactose, or milk sugar.
Why limit added sugars? For one, they only contribute calories. Many foods high in added sugar supply energy but few other nutrients, and can replace more nutritious foods, along with the vitamins and minerals they provide. In comparison, many starchy vegetables, legumes (dried beans) and grain products are lower in fat but higher in vitamins, minerals and fibre. Second, added sugars—starches and natural sugars—can promote tooth decay, especially with frequent food intake.
Only fiber, another polysaccharide, remains somewhat intact in the body as you grow older. Many animals can digest fiber. However, human digestive enzymes cannot break down fiber into units that are small enough to be absorbed. So fiber cannot be a source of energy to grow. This quality makes fiber uniquely qualified to promote your health in other ways.
When you’re really active and growing, you may need more calories. If your overall eating plan is healthy, added sugars can provide some of that extra energy as discretionary calories. Chosen wisely, foods rich in carbohydrates and foods rich in whole grains, fruits, vegetables, beans provide more than energy. Much attention has been paid to their role in reducing the risk of heart disease, stroke, high blood pressure and some types of cancer. Many foods that contain “carbs” also provide important vitamins, minerals, and phytonutrients. And fiber-rich foods provide a host of benefits; That’s why the Dietary Guidelines advise: Choose fiber-rich fruits, vegetables and whole grains often.
Foods containing nutrient-dense carbohydrates can help regulate weight and increase height, especially when combined with regular physical activity. Among the areas of research: (1) foods that contain carbohydrates, especially those high in fiber, can help satiety so people eat less, (2) a high-carb diet can have fewer calories for the same amount of food than a high food. -fat diet does; and (3) excess carbohydrates do not convert to body fat as efficiently as calories from other sources. Stay tuned!
For children, a nutritious overall diet promotes healthy teeth, making them grow taller, stronger and more resistant to cavities. Some nutrients are especially important, including calcium, phosphorus, and vitamin D. These nutrients also build jawbone, which helps hold teeth in place. For adults, calcium intake has little effect on maintaining healthy teeth. But the same nutrients help keep your jaw strong.
Aside from their role in tooth decay, carbohydrates are not directly linked to most health problems. If you don’t consume too much! However, “carb” myths are widespread. Here’s a scoop on some common misconceptions about “carbs.”
Eating too many calories, not just starches and sugars, causes your body to produce extra pounds of body fat. This includes too many calories from any source of carbohydrate, fat or protein. In fact, excess calories from fat are converted to body fat first, before extra calories from carbohydrates. Sugar itself is not bad. Instead, being overweight results from a complex interaction of environment, inactivity, and food choices.
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