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Sugar is a universal sweet additive for many dishes. We consume it daily in different quantities, without thinking about properties and consequences of use.
Despite its safety at first glance, sugar has a complex chemical structure that misleads many people.
Some people think that sugar is an ordinary non-dangerous food additive, while others consider it almost the most dangerous product. So, what is sugar and is it possible to use this supplement every day?
Sugar in everyday life
Now almost everyone knows that sugar is harmful to health. At the same time, we often forget that sugar is a component of many products. For example, the most common are sweets (chocolate, sweet pastries, honey, jam) and sweet drinks.
However, you also consume natural sugar from fruits, berries and milk. The largest amount of the substance contains grapes, bananas, mangoes and other tropical fruits.
So, limiting yourself to the use of crystallized sugar, you just quite often consume it in large quantities with the most common products.
Why is sugar bad for you?
All sugars, regardless of their source, affect the body in the same way. In moderate doses, sugar is beneficial and even necessary. Only excess sugar in the body is harmful: it causes obesity, caries, type II diabetes.
The human body should receive the sugar norm necessary for the full-fledged activity of the body from natural sources: vegetables, fruits, cereals, milk, and nuts.
After all, in addition to sugars, they contain vegetable proteins, fiber, vitamins and trace elements. Natural sources tend to contain less sugar. For example, a cup of fresh strawberries will contain 7 g of sugar, and a bag of fruit snacks with strawberry flavor – as much as 11 g.
Thus, free sugars are excess sugars. They contain only empty calories and harm the body.
Negative effects of sugar on the body
Almost all products contain sugar, so it is important for everyone to control their nutrition. If you consume sugar in unlimited quantities, the consequences may be as follows:
- frequent mood swings
- constant desire to sleep
- problems with the skin, hair and nails
- elevated cholesterol levels
- uncontrollable feeling of hunger
- destroyed tooth enamel
- swelling of the face and legs
At the same time, it is significant to remember that sugar is useful for the brain. It can enter the body with completely different foods (potatoes, vegetables, pasta and much more).
Do not think that ordinary sugar is easy to replace with cane sugar, and thus get rid of the problem. Only a complete rejection of sugar will help to lose weight, affect metabolism, and improve the condition of the whole body.
Bacteria multiply in sugar
Sugar is able to absorb moisture well and quickly, like rice and other cereals. A humid environment is favorable for the reproduction of harmful bacteria, such as osmophilic yeast and spores.
Especially dangerous for stored products are bacteria that form hydrogen sulfide and other gases. Also, during processing, microorganisms get into sugar with soil residues and washing water. The content of microbes depends not so much on the processed raw materials as on the technology of sugar production.
Storage conditions and packaging also play a role. You won’t be able to guess if there are microbes in your sugar. It is only necessary to limit its use and store it in a dry place.
Sugar negatively affects the immune system
One of the most effective measures you can do to strengthen your immune system is to minimize your sugar intake. While some natural sugar substitutes, including stevia, may be beneficial in small amounts, artificial sweeteners are often even more dangerous than sugar.
Excess sugar in the diet is not the only reason for the violation of immunity. Poor intestinal health (characterized by a lack of healthy flora), increased pollution and chronic stress all contribute to immune dysfunction. Why does sugar weaken the immune system?
Sugars of the crystal destroy the walls of blood vessels, which leads to deterioration of the entire cardiovascular system.
Sugar increases glucose levels
Glucose is a simple sugar that serves as the body’s main source of energy. Carbohydrates broke down into glucose and other simple raw sugars. Most cells in the body need this substance to produce energy. Sugar is made from a bone heater that provides a molasses flavor and a sweet aftertaste. It is difficult to give up such a substance.
However, elevated glucose levels in the body can cause diabetes mellitus. To protect yourself, choose muscovado sugar, caster sugar or baked goods as an alternative. Also a good and safe option is a sugar cane plant.
Sugar may increase cancers risk
Scientists have found out that cancer cells primarily feed on sugar. Refined sugar instantly increases insulin levels and promotes the growth of a cancerous tumor. The most dangerous product in this regard is corn syrup with a high fructose content.
Many people are not able to give up sweet treats, so it is not surprising that oncological diseases are becoming more and more common. Not only sugar is dangerous for the development of cancer, but also the diseases that it causes. For example, diabetes mellitus.
Sugar causes depression
Recent medical studies show a closer link between sugar consumption and symptoms of depression and anxiety. Glucose, or blood sugar, is the simplest of carbohydrates. It is also important for survival.
Glucose acts as the main source of energy for every cell in the body. A uniform intake of glucose ensures a balanced functioning of the brain.
However, consuming too much added sugar can lead to increased irritability and a drop in energy levels. Such a sharp drop in energy causes a feeling of longing and contributes to the development of depression.
Sugar causes acne
The consumption of sugar in large quantities causes not only excess calories and obesity, but also provokes the appearance of acne. The reason is glucose. It is able to influence the hormonal background.
As a result of its ingestion, sebum production increases. Also, sugar granules provoke a violation of the intestinal microflora, contributing to the active development of pathogenic bacteria. This causes numerous pimples on the face and skin. If you want to keep skin clean – watch carefully the level of sugar consumed.
Sugar reduces fertility
Excessive sugar intake can cause diabetes mellitus. And the problem of diabetes and infertility is becoming more urgent every year. How are they interconnected?
Against the background of diabetes mellitus, there is a decrease in immunity and a violation of hormonal balance. As a result, the onset of fertilization becomes almost impossible.
Also, with diabetes mellitus, the level of testosterone in the blood of men decreases. This leads to a lack of sexual desire and a loss of interest in women. Experts advise men to be especially attentive to the amount of sugar consumed, so as not to encounter such a problem.
Sugar is dangerous for children
Almost all children are delighted with sweets. Currently, pediatricians are seriously concerned about the incidence of diabetes and obesity among children due to sugar consumption.
Refined sugar does not contain any useful elements – there are no vitamins, enzymes and minerals necessary for the body. It is a simple carbohydrate with a high caloric content. Among other possible side effects of sugar on children, experts distinguish:
- hyperactivity, irritability, aggressive behavior
- deterioration of tooth enamel
- eating disorders
- increasing risk of obesity
If you want to protect the health of your child, try to limit the use of sugar and products containing it.
White sugar is an addiction
Table sugar is one of the most controversial substances. It simultaneously gives the body a surge of energy, and also provokes a feeling of apathy and depression. Such changes in the state of the body cause serious addiction.
Dependence is formed not from sweet taste, but from simple carbohydrates. These substances embed in the cells of the body and begin to gradually destroy them. It’s not easy to get rid of sugar addiction: don’t completely limit your sugar intake, just add fruits and whole grains to your diet.
Sugar as a simple carbohydrate
Sugars are a short common name for all simple carbohydrates. These substances can be formed in the body after processing complex carbohydrates (polysaccharides, starch). Also, specialists and manufacturers receive sugars from various natural products. The types of sugars as simple carbohydrates are as follows:
- Sucrose — it consists entirely of sugar, which manufacturers make from sugar cane and beet sugar.
- Glucose – grape sugar, dextrose. You can find it in fruits and vegetables (pumpkin, carrot), berries, honey and inflorescences of plants. In industry, it is obtained from starch.
- Fructose is fruit sugar. It is a component of almost all confectionery products, processed foods, and semi-finished products.
- Galactose is a part of milk sugar (lactose). Manufacturers get this less sweet than regular sugar supplement from dairy products.
In other words, sugar is not only granulated sugar or refined sugar, but also a number of other substances contained in honey, fruits, vegetables, cereals and even milk.
Beet sugar VS Cane sugar
Although sugar cane and sugar beet are almost identical in terms of nutrition, they can work differently in recipes. Beet sugar has an earthy, oxidized flavor and a burnt sugar flavor, whereas cane sugar has a sweet aftertaste and a more fruity flavor.
In addition, some cooks and bakers believe that different types of sugar change the texture and appearance of the final product in some recipes. Cane sugar lends itself better to caramelization, while sugar beets create a crispy texture of products.
Whire sugar VS Brown sugar
White and brown sugar are almost twin brothers. Producers extract them from sugar beet and cane juice. The biggest difference is that brown sugar has a little more calcium, iron and potassium.
Also, white sugar is slightly more caloric: 100 grams of brown sugar contains 380 calories, and the same amount of white sugar contains 398 calories. Their main difference is in taste and color. But if brown sugar is sugar crystals, then to get white, we must process them and purify them.
Different sugar alternatives
Everyone knows that there is absolutely no benefit in sugar, but it is insanely difficult to give up your favorite sweet taste. In this case, pay attention to the various substitutes for sugar cubes. Among them:
- Honey. This is the most useful alternative to sugar. Honey increases the body’s defenses, destroys bacteria, improves metabolism and normalizes the work of many organs. It contains valuable vitamins, minerals and other useful substances.
- Peanut butter. This is a high-calorie, but very useful product. It contains vitamins B, A, E, PP, folic acid, iodine, iron, calcium, magnesium, phosphorus, and zinc.
- Stevia. This substance belongs to natural sweeteners. Stevia leaves are 10-15 times sweeter than sucrose, but at the same time much healthier. Stevia belongs to the category of low-calorie products and has an antibacterial effect on the body.
Sugar restrictions in the diet
The World Health Organization recommends limiting the proportion of free sugars to 10% of the total caloric intake (the “soft” norm). With an average diet of 2000 kcal, this is 50 g of sugar, or 2 cups of juice, or 4 small jars of sweet yogurt.
You can safely reduce this rate by another half — for health it will bring additional benefits. However, you should not completely remove this product from your diet – this will lead to even more health problems. Better pay attention to sugar substitutes.
Final thoughts
All sugars, regardless of their source, affect the body in the same way. In moderate doses, sugar is beneficial and even necessary. However, excess sugar is harmful: it causes obesity, tooth decay, type 2 diabetes. and many other diseases.
The refining process allows you to get crystal size sugar. It is such a product that is especially harmful to the body. Try to protect yourself: choose more useful alternatives.