Science of sugar

FEW ingredients are as divisive as sugar.

Described by some as a simple means for humans to acquire the energy required for daily life, sugar is simultaneously demonised by others who regard it the key source of modern corporeal corruption.

Unsurprisingly, the truth lies somewhere in the middle. But you only get there when science can lead, not personal preferences or partially understood rumours.

The sugars we consume come in two main types — monosaccharides (simple sugars such as fructose, glucose and galactose) and disaccharides (complex sugars such as sucrose, lactose and maltose). There are also more complex sugars, but they are not relevant here.

In the main, your body cannot differentiate between the kinds of sugar it consumes, it just knows that it has to metabolise them in different ways. Some are absorbed through the gut, some through the intestine, some pass through the liver and some immediately become energy.

But here is the most essential fact. Calories are calories, whether they come from chocolate, coconuts, cereals or chickpeas.

Except that this is not completely true. When calories are consumed with fibre (whole fruit as opposed to fruit juice) it slows absorption of calories and reduces the body’s s glycaemic response.

If you were to learn just one e word, it should be ghrelin, a hormone e produced to tell your body that at it is hungry. We know that glucose e triggers its release, as do some e other factors, but controlling it will be the definitive means of normalising ng our relationship with sugar in years s to come.

APPLE AND COCONUT UT BALLS

SERVES: 4

PREP: 10 minutes COOK: 5 minutes

Ingredients

1 tbsp white vinegar

4 eggs

2 English muffins, split, toasted

Butter, at room temperature

Baby rocket leaves, to serve

1 avocado, peeled, thinly sliced

1 tablespoon fried shallots MATT’S INSTANT MAYO: 1 extra-large egg

250ml grapeseed oil 1 tablespoon lemon juice 1 teaspoon Dijon mustard 3-4 drops Maggi Seasoning liquid 2 drops Wright’s Applewood Liquid Smoke Pinch of salt

Method

bowl o of a food processor and pulse unti until they are finely chopped.

Tra Transfer to a bowl, mix with the bi bicarbonate of soda, then add half a cup of boiling water. Stir, then set aside for 10 minutes.

2. Place in the food p processor again, then add the h honey, butter and 100g desiccated coconut. Puree until a paste forms. Mix the raisins and cinnamon, form into 2 tsp balls, then roll in the remaining c coconut.

1. For the mayo, carefully crack the egg into a jug, without breaking the yolk. Pour over the oil, lemon juice, mustard, Maggi seasoning, liquid smoke and salt.

2. Using a stick blender, position blender carefully over the whole egg yolk, so the blender’s basket covers and encloses egg yolk. Blend for 1-2 seconds to emulsify mayonnaise. Pull blender up through mayo to incorporate all the ingredients until a thick mayonnaise forms. Season.

3.

Fill a deep frying pan

IN THE MAIN, YOUR BODY CANNOT DIFFERENTIATEDIFFE BETWEEN THE KINDS OF SUGAR IT CONSUMES,CONS IT JUST KNOWS THAT IT HAS TO METABOLISEMETA THEM IN DIFFERENTDIFFE WAYS.

with water and add white vinegar. Bring to the boil over high heat. Crack an egg into a small cup. Use a large spoon to stir water and create a whirlpool. Carefully slip egg into centre of whirlpool and poach for 1-2 minutes for a soft egg or until cooked to your liking. Remove and set aside on a plate. Repeat with remaining eggs.

4. Spread toasted muffin halves with butter. Top each with rocket, avocado and an egg. Spoon a dollop of instant mayo on top and sprinkle with fried shallots to serve.

Recipe by Michelle Southan and Matt Preston Photo by Al Richardson