- Sugar is a carbohydrate
- 50-60% of the energy in our diet is provided by carbohydrates
- There are simple and complex carbohydrates
- 19659006] sugar! We hear a lot about it today. It is the bad guy in our diet.
So what is sugar?
Sugar is a carbohydrate. 50-60% of the energy in our diet is made up of carbohydrates. There are simple and complex carbohydrates. So what's the difference between the two?
Simple carbohydrates include glucose (contained in fruits and vegetables), sucrose (table sugar), fructose (contained in fruits and vegetables) and lactose (present in milk). Complex carbohydrates include starch, modified starches and various forms of fiber.
When we talk about the sweetness of each carbohydrate form, fructose is the sweetest form, followed by sucrose, glucose, and lactose. Complex carbohydrates contain relatively little sugar.
Read also: 7 signs that you are eating too much sugar
How do these sugars work in our body?
One gram of carbs provides 4 kcal. Simple sugar is absorbed directly into our body and provides energy. Complex carbohydrates, on the other hand, require the enzymes necessary to break down in the body and then be absorbed. For example, modified starches such as resistant starches require a longer time to metabolize, slowly releasing energy into our body, which does not affect blood sugar and insulin levels.
When we talk about the negative effects of sugar, we essentially mean refined or processed sugar. The role of sugar in our foods is to provide sweetness. Apart from that, they are used as preservatives in jams, jellies and sauces. Sugar gives texture to various types of foods such as baked goods. The properties change depending on the sugar form used.
What is the main cry of sugar?
Many experts have referred to sugar as the cause of various metabolic disorders such as insulin resistance, obesity, metabolic syndrome, and even diabetes mellitus.
How true is it?
Well, our sedentary lifestyle makes calorie intake the main culprit. This means that regular physical activity can trigger magic.
Does that mean we can eat as much sugar as we want while we're doing sports?
Well, that is questionable. Everything that is consumed in moderation is not harmful to your health. Moderation, of course, is an ambiguous word that is interpreted differently from person to person.
What are the guidelines for sugar consumption?
According to the WHO guidelines, 5% of carbohydrate energy should come from sugars, which may be about 25 g (6 teaspoons) per day. Studies have shown that high intake of sugar leads to hyperactivity, binge eating, food cravings, and altered mental functions.
Let's assume the average person consumes less than 6 teaspoons of sugar per day. say in 2-3 cups of tea or coffee with 2 teaspoons of sugar per cup.
Where is the risk?
Believe it or not, we are at risk because of the hidden sugars that are regularly exposed to us. Hidden sugars disguised as sucrose, high fructose corn syrup, glucose syrup, maltose and glucose, just to name a few. They are contained in various foods we consume, such as breakfast cereals, cream biscuits, fizzy drinks, packaged fruit juices, salad dressings, chocolates, fruit yoghurts, etc. Therefore, next time you should check the food labels to look for hidden sugars that will increase your daily intake sugar quota.
The discussion concludes that sugar-free products can help prevent overconsumption.
Read also: Effects of Excess Carbs on Your Health
Is this the best solution?
Sugar-free products contain a lot of fat and use artificial sweeteners that contain several hundred times more sweetness compared to table sugar. They offer you the pleasure of sweetness without the extra calories of table sugar. However, there are studies that have shown negative effects on the intestinal flora during consumption.
What is the best solution?
Let your taste buds cool off the sweetness! In infancy, we develop taste preferences based on the type of food we consume. Traditionally, honey was given to infants who developed sweet tastes at the sensitive age of their childhood. The consumption of low-sugar foods avoids the development of sweet preferences at an early age.
One step in reducing the amount of table sugar in your diet will help you keep many diseases at bay. Start today with Sugar Detox!
Submissions from: Shruti Kumbla, Senior Nutritionist, Pristine Organics.
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Written by: Onlymyhealth Staff Writer
Source: Onlymyhealth Editorial Staff February 27, 2019