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simple sugars (monosaccharides and disaccharides) are very popular

and have multiple uses. They are also suitable for protecting food from

deterioration and therefore for preserving. On the other hand, simple

sugars put a considerable burden on the pancreas. The small molecules

reach the bloodstream rapidly and the blood sugar level rises rapidly.

The pancreas must secrete large quantities of insulin in order to lower

the blood sugar level, which then sinks to such low levels that it evokes

a strong sensation of hunger with fatigue. With renewed sugar intake,

the level rapidly rises again. A diet rich in sugar entails strong swings in

blood sugar level, with consequent variability in performance.

Moreover, simple sugars have practically no nutritional value, they are

“empty calories.” Whole-grain products (starch + vitamins + fiber; see