PAMPY’S POST – FEB25a

 Fructose vs Glucose

-and how they relate to energy-

On February 10, 2025, the 14-Day Reboot #19 will begin - stay tuned.

As with the previous 18 models, we will again focus on reducing unnecessary dietary sugars, and where needed, we will explore alternative options for some starchy carbohydrates as well.

Note: Based on my 30+ years of dietary observation, I estimate that only about 10% of the population truly benefits from including higher amounts of carbohydrates, including sugars, in their diet. Those who exercise more than ten hours a week, active males under 25, or those whose parents have remained lean should feel free to increase their carbohydrate intake! The rest of us, read on…

Fructose and glucose are both simple sugars, known as monosaccharides, that serve as primary energy sources for the body. Glucose is found in a variety of foods, including fruits, vegetables, and grains. Fructose naturally occurs in fruits, honey, and certain vegetables. However, it is most commonly associated with refined sugar, which is added to 80% of supermarket foods.

They differ in their chemical structures, metabolic pathways, and effects on the body.

In this brief information post, we will examine the differences in metabolic pathways.

Glucose can be metabolised by all the cells in the body and provides a readily available, reliable source of energy. This means that when you read this post or get up to walk over to the water fountain or exercise this afternoon, you will use some glucose for energy, which is beneficial!

On the other hand, fructose is primarily metabolised in the liver. As a result, most of the energy derived from fructose is converted into fat and stored, meaning you don't have a great opportunity to use it as immediate energy.

Further, research indicates that fructose may trigger the brain's reward centres, which could lead to overconsumption and addiction.  This is why the reboot, and my other weight management programs typically practice zero sugar.

For those preparing to practice the 2025 Reboot#19, please note that we will be reducing, if not eliminating, fructose, as energy (kinetic & potential) is one of the key reasons.

Note: Some people may thrive on fructose consumption, even in refined forms.

Is NUTRITIONAL YEAST worth your interest?

I have been consuming Nutritional Yeast daily for the past three weeks, and as a result, it will be featured in this year's reboot #19.

What is it?

🌾 A deactivated (meaning, it’s dead) strain of yeast, usually Saccharomyces cerevisiae

🌾 A close relative of brewer's and baker's yeast

🌾 Sold as a powder, granules, or flakes (I am using the Bragg brand)

What does it taste like?

🌾 Has a savoury or nutty, flavour – however, the Bragg brand offers a subtle cheesy addition (I like it)

🌾 A great alternative to salt, sugar, or fat

What it contains 

🌾 Protein

🌾 Fibre

🌾 B vitamins, including B12

🌾 Minerals like zinc, magnesium, and copper

🌾 Selenium and folic acid

All nine essential amino acids

Why use it?

🌾 Free from harmful additives, it provides extra usable lean protein and enhances otherwise bland food.

🌾 A great way to add flavour without salt, sugar, fat & gluten.

How to use it 

Simply add to recipes or as a condiment

My go to: add two heaped tbsp to scrambled eggs.

Lastly, generally it’s safe to eat, unless you have a ‘yeast’ allergy. 

FEBRUARY PLANS - fyi

Respect Program for Women: 3 x 15-minute safe & progressive resistance exercise sessions designed and demonstrated by women for All women.

The Man's Plan 35-49yrs: An easy-to-follow day-to-day plan incorporating eating, moving & sleeping.

Pampy's Peloton (Men 50+): An easier day-to-day plan incorporating mind & body strategies to remain well & sain.

Reboot#19: A 14-Day Dietary clean out, rebuild & healthy year starter! Posted 5.2.25