The benefits and harms of sugar for the human body: how does it affect health? All about the dangers of sugar for the body The benefits and harms of sugar for living organisms
Sugar is a widely used product that is added to various dishes. Most people cannot complete every meal without this dietary supplement, since many drinks, baked goods, candies, and desserts must have a sweet taste.
The modern food industry extracts sugar from cane and sugar beets. The sweet substance contains pure sucrose, which, after entering the human body, is divided into fructose and glucose. The absorption of these substances occurs in a matter of minutes, so the sugar consumed acts as an excellent energy source.
Many patients are interested in why doctors call this product sweet poison? Several reasons can be given, but first of all, the danger is that the substance is very insidious; it can slowly poison internal organs and destroy joints. The effects of sugar on the human body vary, so it is worth understanding how beneficial or harmful it is to health.
Too much sugar: good or bad
There are various myths about the dangers of sugar, but many of them are very true. This is nothing more than the common name for sucrose, which is found in many fruits, vegetables and berries. 100 g of such a product contains 0.02 g of water, 99.98 g of carbohydrates, but proteins, fats and vitamins do not have sugar.
The human body needs to obtain this substance for brain function; sucrose supplies energy to brain cells and muscle tissue. Therefore, if you do not eat sugar in large quantities, there will be no serious health problems. On the contrary, this product helps improve endurance and reduce fatigue during prolonged physical activity.
Due to the effect of digestible sugar on the nervous system, energy production increases, serotonin levels increase, and mood improves. But the main thing here is not to overdo it with the dosage, since excessive consumption of sugar will certainly increase your body weight and negatively affect our health.
- In case of overdose, sucrose and glucose accumulate in the human body. Under the influence of the hormone insulin, substances are converted into fatty tissue, which greatly increases body weight. If you don’t monitor your own weight and eat sweets without restriction, harm and benefit replace each other.
- Such consequences often develop into serious problems. To maintain energy balance, you need to monitor the calories you consume and do not forget about physical activity. If you consume sugar, it can be both beneficial and harmful, which is where the danger lies.
Is it possible to eat a lot of sugar?
Sugar level
To maintain brain activity, at least a minimal dosage of sucrose is required, so the question of whether sugar is needed for the brain can be answered in the affirmative.
As mentioned above, this substance is included in most foods and drinks, so it is important to consider the calorie content of all dishes on the menu.
According to the recommendations of the World Health Organization, a person can consume no more than 5 percent of the total calories consumed per day from sucrose. This dosage is 30 g or no more than six teaspoons. Only in this case the benefits and harms of sugar for the human body will be comparable.
When calculating, not only sugar added to coffee or tea is taken into account.
Sucrose is a component of almost all products, so it is recommended to use a table of energy value and calorie content of food products.
What are the benefits of sugar?
Glucose is good for health – is it a myth or reality? The benefits of sugar lie in its special properties, but it is important to consume this product in moderation. Otherwise, the reverse process occurs, which can lead to serious consequences.
If a person is completely deprived of sucrose, he will not be able to live long. Sugar, after breakdown, is converted into glucose, which in turn promotes blood circulation in the spinal cord and brain. With a lack of this substance, women and men can develop sclerotic disease.
Due to the formation of paired glucuronic and sulfuric acids in the body, various toxic substances are neutralized in the liver and spleen. Therefore, when these organs are diseased, doctors often prescribe a so-called sweet diet, consisting of several items.
- Dosed consumption of sugar can reduce the risk of developing diseases of the musculoskeletal system. This product acts as a preventative against arthritis and protects joints from damage.
- The product contains the so-called joy hormone - serotonin. With a high concentration of serotonin in the blood, a person’s mood improves, their emotional state is normalized, and sweets also relieve stress and depression.
- The positive effect of sugar on the body is that this substance has a beneficial effect on the heart. This happens by protecting the blood vessel from plaque growth. Thus, sweets in small quantities prevent the formation of blood clots in the cardiovascular system.
Why is sugar harmful?
The harm of sugar for children and adults occurs if you eat a huge amount of refined product. A high concentration of glucose in a male or female body can cause the development of diabetes mellitus.
With the help of the pancreas, insulin is produced; this hormone ensures the normal concentration of sugar in the blood and distributes it evenly in all cells. When there is an excess of glucose, it is converted into fat deposits, as a result, blood sugar levels decrease, the feeling of hunger increases and an increased appetite appears.
Therefore, we eat large amounts of sweets, but if there is a metabolic disorder, the pancreas is not able to produce enough insulin to neutralize the entire amount of sugar. This leads to the accumulation of glucose and the development of diabetes. If you do not start following a therapeutic diet in a timely manner, the consequences can be quite severe.
- The danger of sugar is that it is a very high-calorie product. One gram of product contains as many as 4 kilocalories. In addition, this product does not contain fiber, vitamins, minerals and other beneficial substances. This leads to the accumulation of fat reserves in the thighs and abdomen, after which body weight increases and obesity develops.
- With low mobility, a person risks not only gaining weight, but also disrupting the functioning of the pancreas. Therefore, sweets in unlimited quantities are prohibited for both adults and children. With a sedentary lifestyle, glucose does not have time to be consumed, which causes the concentration of sugar in the blood to increase.
- The negative effect of sugar on teeth contributes to the erosion of tooth enamel. There is an increase in acidity in the oral cavity, which causes damage to the enamel and the development of caries. For this reason, sugar is especially dangerous for teeth and gums.
- Sweet foods cause false hunger. The brain contains cells that control appetite and cause hunger when necessary. If people often eat sweets, then sugar harms the body. Large amounts of glucose activate free radicals, which negatively affect the functioning of neurons and cause a false feeling of hunger.
If in small quantities glucose has a beneficial effect on brain cells, in an overdose sugar destroys the brain and is addictive. In this case, this substance begins to act similarly to nicotine, morphine or cocaine.
When you abuse sweets, female and male organs age faster, wrinkles appear on the face and body ahead of time. This occurs due to the deposition of sugar in the collagens of the skin, causing the skin to lose its elasticity and firmness. Refined sugar also activates free radicals, which cause destruction of internal organs and cells.
The negative effects of blood sugar are associated with cardiac dysfunction. Due to an excess of glucose, a lack of thiamine develops. This leads to degeneration of cardiac muscle tissue and extravascular accumulation of fluid, which often causes cardiac arrest.
- Due to thiamine deficiency, carbohydrate metabolism deteriorates, for this reason energy remains unspent. In this case, a person experiences chronic fatigue, lethargy and decreases activity. Drowsiness, apathy, tremors of the limbs, depression, dizziness, fatigue and nausea may be accompanied by attacks of hypoglycemia.
- If we eat a lot of sweets, not only does the blood sugar level increase, but also vital B vitamins are removed from the body in large quantities. These substances ensure normal digestive processes and the absorption of weaknesses, but an increased amount of glucose provokes an active supply of the vitamin from the blood and muscles tissues and internal organs. As a result, digestive disorders, development of chronic fatigue syndrome, deterioration of visual functions, and the appearance of nervous excitability are possible.
- Sugar also leaches calcium from the body, so those with a sweet tooth can have fragile joints. Due to a lack of important microelements, rickets and other diseases of the musculoskeletal system often develop. An increased amount of glucose does not allow calcium to be absorbed, which disrupts metabolic and oxidation processes.
Increased blood sugar always leads to a weakened immune system. Therefore, you can imagine what will happen if you overuse sweet foods. According to scientific research, an excess of glucose reduces the body's protective properties by more than 15 times.
Thus, the effect of sugar on immunity has been confirmed in practice.
How to reduce your sugar intake
Having figured out how sugar affects the body, it is worth thinking about how you can reduce your sugar intake. Unfortunately, there is no unambiguous method; any sweetener, in addition to positive functions, has negative ones.
It is impossible to completely eliminate sucrose from the diet, since almost any food contains this substance at least in a minimal amount. But a small dosage does not provoke a sharp increase in blood sugar, so it is not dangerous even for a diabetic. The main thing is to observe the measure, count calories and pay attention to the glycemic index of the products used during cooking.
To keep your blood sugar levels normal, you need to become active, play sports, regularly do light exercise, and walk in the fresh air. It is best to completely exclude confectionery from the menu; instead, fruits and honey are recommended. Very useful.
Master4ef
If you ask a person: “How is sugar harmful?”, most people will answer: “It harms your teeth.” People who lead a healthy lifestyle and eat properly will say that sugar is bad for your figure. Perhaps someone will remember diabetes. But in fact, people know much less about sugar than they should know.
Fructose decomposes in cells into even simpler carbohydrates, from which, in the absence of immediate need, fat molecules begin to form. These are long-lasting and less accessible energy batteries in the body. They are like canned food that must go through a whole chain of reactions to be used.
Glucose supports the liver in its work to neutralize various toxins. It is for this reason that glucose is often introduced into the blood during various intoxications.
And glucose stimulates the production of serotonin in the body. This is a hormone of joy, an increase in the concentration of which in the blood leads to improved mood and normalization of the emotional state. This is why the benefits of sugar for our mood are so obvious - it gives us so much joy.
But this is only the bright side of the effect of sugar on the human body. The time has come to look at the dark one.
Sugar is a sneaky enemy that doesn’t attract much attention, but that doesn’t make it any less dangerous. So what is all its danger?
Disguise
Are there still people who think that sugar is only used in baking and in its pure form? Nowadays sugar is in everything. Bread, cereals, semi-finished products, yoghurts, natural juices, canned foods, sauces and so on. Sugar is found in almost all foods.
Addiction
Yes, sugar is addictive, its effect on the brain is similar to that of cocaine. Moreover, the more sweets a person consumes, the more his body subsequently requires. That’s why it’s often so hard for people with a sweet tooth to quit their bad habit.
Two fronts
There are two types of sweeteners: glucose and fructose. Only glucose is useful for the body; eighty percent of it is carried to every cell of the body to be converted into energy, and twenty percent remains in the liver and is also converted into energy. Glucose is perfectly excreted from the body. And there is fructose, which mostly settles in the liver and forms the subcutaneous fat layer. Fructose is found not only in processed foods, but also in fruits and vegetables. But in plant crops the fructose content is too low to harm the human body.
Cancer
Scientists have proven that sugar supports cancer cells. Some cancer cells even feed primarily on sugar, meaning that constantly consuming large amounts of sugar helps cancer cells grow.
Sugar = alcohol
Three-quarters of the negative effects of alcohol on the body are similar to the effects of sugar. Including the effect on brain cells. Sugar affects the part of the brain that is responsible for feelings of hunger and fatigue. Therefore, a person who consumes a lot of sugar may very often experience hunger and constant depression, weakness, and lack of sleep. Sugar also affects blood pressure, cardiovascular function, and so on.
In fact, sugar is a product found everywhere, so a person cannot completely eliminate it from the diet, but you can control the consumption of pure sugar, look at the sugar content in the product and, naturally, be more careful about sweets, baked goods and all products with high sugar content.
Sugar or honey?
Honey is known to contain a huge amount of beneficial substances (minerals, vitamins, enzymes) that will certainly benefit the body. However, it is at least reckless to expect that you will be able to eat honey in unlimited quantities with impunity. Because honey is 70% fructose, glucose and sucrose, which is ultimately not much different from sugar.
The daily intake of honey is no more than 0.8 grams of honey per 1 kg of body weight. That is, with a body weight of 55 kg, a person can safely eat 44 grams of honey. Again, on average, because people’s body weights are different, the composition of honey is also different, and everyone’s body is different...
The basis of sugar is soluble carbohydrates. The effect of sugar on the human body has not been studied one hundred percent, so you should not completely give up sugar consumption.
The purpose of sugar is to provide the cells of the human body with energy. Moreover, initially a person consumed glucose in its natural pure form, contained in fruits and vegetables.
Nowadays there is a lot of chemical sugar and its substitutes, which give food a sweet taste, but are much less healthy. And if consumed in large quantities, they are completely harmful to human health.
Is sugar good for you?
Official medicine, through many studies, has come to the conclusion that a person cannot exist for long without consuming sugar. The reason for this is the effect of sugar on blood circulation in the brain and on blood vessels (which reduces the risk of them being damaged by bright plaques and prevents thrombosis).
People who consume little sugar are much less susceptible to arthritis than those who like to treat themselves to sweets.
Large consumption of sweet foods has a negative impact on your figure, due to the fact that sugar itself has a large amount of calories and contains virtually no vitamins, fiber, or minerals.
Accordingly, using sweet foods to satisfy your hunger is deceiving yourself. No matter how much sweets you eat, you still want to eat, so you have to eat something else, which means additional calories.
If you lead a sedentary lifestyle, then the body is not able to consume a large number of calories and excess glucose turns into fat cells. And this is not only excess weight, but a load on the heart and pancreas.
Moreover, sugar is harmful to teeth and in order not to expose tooth enamel to the acid that is formed when sugar and plaque combine, it is recommended to limit your sugar consumption, for example, not adding it to tea at all and drinking drinks with a complete absence of sugar. Take it for yourself rule.
What is the average rate of sugar consumption without consequences for excess weight? about weight and negative effects on human health?
According to nutritionists, an adult can consume no more than sixty grams of sugar per day. This is too large a dose, which I would recommend reducing to forty grams.
It should be remembered that sugar is not only in the sugar bowl, but also in cookies, chocolate, carbonated drinks, juices and fruits. The most beneficial sugar is found in fruits - it can be eaten with virtually no restrictions, without harm to health, it is easily digestible, and is the least harmful to the body.
Why is sugar good for you?
Excessive consumption of sugar is recommended for those who are actively involved in sports and physical labor. Glucose is quickly absorbed by muscle tissue and provides energy for active physical activity, thanks to which a person, performing physical activity for a long time, does not get tired, because his body is constantly fed with glucose.
People who lead an active lifestyle with daily physical activity and regularly consume glucose contained in sugar will, in principle, not gain excess weight, because all the energy is spent on the physical work of the body’s muscles.
Lead an active lifestyle and 40 grams of pure sugar eaten and a piece of cake will not cause excess weight and negatively affect your health.
Interesting video about the benefits and harms of sugar
Sugar is considered an important nutrient for tissue cells. This substance must be present in the body in sufficient quantities to ensure its normal functioning.
The amount of such a substance required by the body should not be exceeded in order to avoid negative changes in the nervous system, metabolic processes and in order to prevent the development of certain diseases.
Composition and calorie content
Several existing types of sugar are used in cooking. Their difference is based not only on the composition, but also on the characteristics of the substance’s effect on the body. Undoubtedly, there is also a difference in calorie content.
However, such differences do not affect the consumption standards established for sugar, and the harm and benefits on the body do not depend on the type of sucrose.
Types of substance: 
- Reed. It is produced using sugar cane.
- Beetroot. It is produced from sugar beets.
- Palm. For production, raw materials are used, obtained in a variety of ways from palm trees.
- Maple. The production is based on silver maple and sugar sap.
- Sorghum. It is produced from sorghum.
The effect of sugar, namely its types, on the body has some differences. Some of them are more useful than other types due to the significant amount of nutrients they contain.
For people of all ages suffering from diabetes, there are no types of sugar allowed for consumption. This fact is explained by the fact that each type of substance is an easily digestible carbohydrate, so its entry into the body leads to an increase in glycemia.
Main sugar groups:
- Refined. This type consists entirely of carbohydrates. It is sucrose in its pure form.
- Unrefined. This product has a brown tint, a less sweet taste and is less commonly found on sale. Unrefined sugar contains various impurities, including non-carbohydrates. The list of such components depends on the quality of the processing performed, the type, rules and features of storage, as well as production.
A healthy person should eat all types of sucrose in its pure form or add it to dishes in reasonable quantities.
As for people with diabetes or people prone to this disease, the presence of such a product in their diet is prohibited.
The minimal benefit of sugar is due to its constituent components:
- calcium;
- potassium;
- sodium.
Sucrose molecule
The main components, which weigh almost 99.8 g, are carbohydrates. In some cases, water impurities may be present.
Excessive consumption of sucrose by people who want to lose weight is prohibited. This is due to the high calorie content of the product, which reaches 399 calories per 100 g of refined substance.
Many people note the presence of a large number of beneficial properties in cane sugar due to its chemical composition. Its components may vary, as they depend on the characteristics of production.
The main minerals present in the composition and necessary for the natural functioning of the body:
- magnesium;
- iron;
- potassium;
- phosphorus;
- calcium.
The amount of the listed components, which should normally be present in the daily human diet, is much higher than that contained in cane sugar. That is why there is no need to talk about any beneficial properties of the product other than providing the body with carbohydrates.
Consumption rate
The amount of carbohydrates consumed during the day by a person should correspond to the daily norm. Their deficiency can lead to serious consequences in the nervous system. When calculating the consumption rate, it is important to take into account that we are talking specifically about products containing granulated sugar in its pure form.
The acceptable daily amount also includes sucrose, found in fruits and vegetable dishes. The balance between salt and this substance present in food leads to the fact that a person is unaware of the amount of carbohydrates he consumes.
It is this reason that is fundamental and calls for monitoring nutrition along with glycemic control. Otherwise, the level of glucose in the blood may rise to critical levels.
Sugar consumption in Russia, as in other countries, is limited to established daily standards.
Their meanings vary depending on the person’s gender and age category:
- for men – 35 g;
- for women – no more than 25 g;
- for children, a calculation is made according to which the share of sucrose in the daily amount of calories should not exceed 5%.
How is it useful?
As with any food product, the harm of sugar for the human body and the benefits of it are relative concepts. This substance has special properties that have a positive effect only when used in moderation.
The permissible amount to take during the day affects the body as follows:
- converts carbohydrates into energy to maintain physical activity;
- helps improve liver barrier functions;
- neutralizes most toxic substances in the spleen and liver tissues;
- reduces the likelihood of developing musculoskeletal diseases;
- protects joints from damage and prevents the occurrence of arthritis;
- promotes the production of a hormone such as serotonin, which improves a person’s mood and helps normalize his emotional state;
- eliminates stress and helps get rid of depression;
- has a positive effect on the functioning of the heart and affects blood vessels, protecting them from the proliferation of cholesterol plaques and the formation of blood clots.
By knowing everything about sugar and following the norm of its consumption, a person can avoid negative effects. A complete lack of supply of this substance can impair blood circulation and lead to depression of brain activity, since during the breakdown of carbohydrates, the resulting glucose is a nutrient for brain cells.
Video from Dr. Malysheva:
How is it harmful?
To prevent excessive consumption of sucrose, you need to know why this seemingly nutritious component is harmful. The negative impact only appears in case of overeating or taking a large amount of refined product.
The harm of sugar for women's health and the male body is manifested as follows:
- the risk of diabetes increases due to increased glycemia;
- insulin production increases, as a result of which excess glucose is transformed into fat deposits, appetite increases and severe hunger is felt;
- contributes to the gain of extra pounds due to the high calorie content (4 kcal per 1 g) and the lack of fiber, minerals and many other useful substances;
- disrupts the functioning of the pancreas;
- contributes to the erosion of tooth enamel due to an increase in the level of acidity in the oral cavity, resulting in the appearance of caries;
- lead to a false feeling of hunger due to frequent abuse of sweets;
- an overdose of fast carbohydrates negatively affects the brain, leads to its destruction and causes addiction;
- becomes one of the reasons for the appearance of wrinkles, aging of organs against the background of the deposition of sugar particles in the collagens of the skin surface, loss of firmness and elasticity;
- a deficiency of thiamine develops, gradually leading to degeneration of heart muscle tissue and accumulation of fluid outside the vessels, which in some cases leads to cardiac arrest;
- there is an excessive excretion from the body of B vitamins, which are considered vital elements;
- calcium is washed out, so the joints of sweet lovers often become fragile, and oxidation and metabolic processes are disrupted;
- the immune system is weakened;
The harm of white sugar lies in the gradual destruction of cells and organs, which occurs against the background of the activation of free radicals.
Maintaining brain activity is impossible without the supply of sucrose in at least a minimal amount. That is why we can say with confidence that the expression “sugar is poison for the body” is not true. This substance is included in many foods and drinks, so you should definitely take into account the calorie content of all consumed dishes on the menu.
According to the recommendations established by the World Health Organization, the human body should not receive more than 5% of sucrose from the number of calories eaten. This dosage corresponds to 30 g of the substance (6 teaspoons). Only if you follow this recommendation will the harm of refined sugar be comparable to the benefits.
Dangerous dose
Excessive consumption of sugar can lead to unpleasant consequences. One of them may even be fatal, when a person has taken a lethal dose of the product.
This condition is characterized by a critical increase in glucose, which has a detrimental effect on the body. A dose of 29.7 g per kilogram of human body weight is considered a dangerous value.
Each person has his own glucose concentration, which is already considered a critical value.
Some people can normally tolerate glycemic levels in the range of 15-17 mmol/l, while other patients with such numbers experience a sharp deterioration in their health. In such cases, it often develops, which poses a fatal risk to humans.
Video with comparative characteristics of white and brown sugar:
How to reduce consumption?
Knowing what effects sucrose has on the body, you should understand ways to reduce its consumption. Unfortunately, there is no clear method. This is due to the fact that even use is not always accompanied by only a positive effect, but can also negatively affect the functioning of the body.
To reduce glycemia, as well as normalize it, a person must follow the following recommendations:
- to live an active lifestyle;
- exercise regularly;
- exercise;
- take a walk in the fresh air every day;
- exclude confectionery products from the diet, replacing them with honey or fruit;
- take medications as prescribed by a doctor if the patient is found to be addicted to sweets, the main component of which is;
- more often create a menu of seafood, mushrooms, meat products, and cereals, which allows you to get rid of the desire to consume sweets in large quantities, normalize glycemia and strengthen joints;
- in exceptional cases, eat your own homemade baked goods in order to know the ingredients included in the dish and, if possible, eliminate the addition of refined sugar to them;
- use special products produced for people with diabetes and which are an alternative to regular sugar.
As practice shows, it is difficult and almost impossible for a person to completely eliminate sucrose from the diet, since most common products contain this substance in at least a minimal amount.
Small doses of consumption do not cause a sharp rise in glucose contained in the blood, and therefore do not pose a threat to life. The main conditions for the presence of sucrose in the daily diet are compliance with consumption measures, calorie counting and in the process of each food preparation.
Nature has decreed that the receptors responsible for recognizing sweet taste are especially sensitive. Products containing sucrose (or sugar) are loved by the majority of humanity, and especially children. To give a sweet taste to those products that do not contain saccharides, man began to extract sugar from plants containing disaccharides in large quantities (from sugar cane and sugar beets). This is how white refined sugar appeared in the diet - a product whose benefits and harms continue to be debated for many years. Sugar has defenders who love this product and say that it is the fastest way to replenish energy reserves in the body; opponents argue that sugar is extremely harmful and call it “white death”, “sweet poison”, etc.
The benefits and harms of sugar when consumed daily
Regular sugar is a carbohydrate in its pure form; it provides a person with energy; this product does not contain any vitamins, minerals or other beneficial substances. Entering the body, sugar, under the influence of digestive juices, is broken down into glucose and fructose and enters the blood. Insulin produced by the pancreas normalizes blood sugar levels by distributing it throughout the body's cells. Excess sugar accumulates in the body, turning into not entirely aesthetic folds of fat on the stomach, hips and other places. After the excess sugar has been removed to the “storage”, the blood sugar level decreases and the person again feels hungry.
A constant increase in blood sugar levels can cause the pancreas to no longer cope with the production of insulin in the required amount. When there is not enough insulin, sugar fills the blood, causing diabetes. If the patient does not adhere to the diet and does not control the amount of sugar eaten, the consequences can be very severe, including diabetic coma and death.
Sugar is also harmful in that it contributes to the destruction of tooth enamel (the famous “carious monsters” from advertising are products of the breakdown of sugar and the acid that processes it). Constant excess consumption of sugar causes lipid metabolism disorders, and the level of bad cholesterol in the blood increases significantly, which, together with sugar, negatively affects the walls of blood vessels, making them more permeable. All this is fertile ground for the development of sclerotic phenomena, and also leads to the phenomenon of “platelet aggregation.”
Considering all of the above, the question arises: are there any benefits of sugar? Its harm is known to everyone, but few people know about the beneficial properties of this product (except that it makes food sweeter). Sugar in the body is broken down into glucose, which in turn is the main source of nutrition for the brain. Sugar is also good for the liver; when it enters the body, it helps the liver perform a barrier function against toxic substances. Glucose is used by the liver to form paired sulfuric and glucuronic acids, which are capable of neutralizing chemicals such as phenol, cresol, etc.
When talking about the benefits and harms of sugar, one cannot fail to mention such a parameter as the calorie content of this product. Sugar is a very high-calorie product; 1 g of sugar is equal to 4 calories. However, counting the calories you get by drinking tea or coffee with sugar is incorrect. Sugar is found in almost all food products: bread, sauces, juices, and even sausage - this is the so-called “hidden sugar”, the amount of which is difficult to calculate. Therefore, in some countries, manufacturers are required to indicate on packaging the amount of sugar contained in the product.
To minimize the harm of sugar to the body, know when to stop! Avoid foods high in sugar, limit the amount of pure sugar added to tea, coffee, other drinks and foods (porridge, pasta, etc.)
What is important to know about the composition, types and calorie content of sugar. What are the benefits and harms of sugar for the human body?
Modern statistics confirm the fact that annual sugar consumption is increasing.
Each person accounts for up to 60 kg of this product per year. Today it is one of the common products included in the usual daily food. No one denies the need for its presence in the diet. But whether it brings benefit or harm to a person directly depends on the amount of its consumption.
Sugar: its composition, calorie content, types
Sugar is sucrose of plant origin, in its pure form a carbohydrate consisting of glucose and fructose.
Its name “sarkara” means “sand” and comes from Sanskrit. This means that the product was known to man in ancient times.
Depending on the raw materials from which sugar was made, there are varieties:
Reed;
Palm;
Maple;
Beet;
Sorghum.
All types of sugar are produced:
Unrefined (brown in color);
Refined (white).
Refining is the process of completely purifying a product from the presence of molasses, molasses, mineral salts, vitamins, and gummy substances. The result of processing is the production of white sugar particles.
Refined and unrefined varieties have differences in composition. White sugar consists almost entirely of carbohydrates, while brown sugar additionally contains impurities. The list of these impurities and their quantitative volume depend on the quality of the purification and raw materials produced.
Indicators Refined sugar Unrefined sugar
Calorie content, kcal 399 396
Carbohydrates, gr. 99.6 96
Squirrels, gr. 0 0.67
Fats, gr. 0 1.03
Calcium, mg. 3 22-62.7
Phosphorus, mg. - 4-22.3
Magnesium, mg. - 4-117
Zinc, mg. - 0.6
Sodium, mg. 1 -
Potassium, mg. 3 40-330
The differences in chemical composition between the two types of product are minor. The calorie content of sugar and protein content have almost the same values.
A slight difference is observed in the content of proteins and fats (they are completely absent in white sugar).
Sugar: what are the benefits for the body?
Despite the established opinion that sugar is harmful, we should not forget that a small amount of it is simply necessary for a person. Doctors have confirmed the fact that the human body cannot exist without its complete absence.
The benefit is that moderate amounts of sugar provide the body with more energy. The glucose included in it is able to satisfy the energy needs of the body.
Glucose helps form barriers to toxins in the liver and spleen. Due to this beneficial property, patients are prescribed glucose administration to relieve intoxication and many liver diseases. In case of pathology of these organs, a “glucose diet” is prescribed.
Sugar stimulates the production of serotonin. It is also called the “happiness” hormone. The product activates the blood circulation process in the brain. If you refuse it, sclerotic changes will be observed. The product reduces the risk of plaque formation in blood vessels, which reduces the likelihood of blood clots, and sweet lovers are much less likely to suffer from arthritis.
With the right and thoughtful approach to this product, it can be beneficial for the body.
Sugar: what is harmful to health
Consuming sugar in large quantities causes significant harm to health:
1. weakening of bone tissue occurs. The process of absorption of sugar by the body and its breakdown into carbohydrates is possible only with the help of calcium. With large incoming doses of the product, the required amount of calcium for its processing is taken from the bone tissue. Therefore, those with a “sweet tooth” experience thinning of dental and bone tissues, and the risk of fractures increases.
2. Diseases of teeth and gums appear more often. Sugar negatively affects the acidic environment in the mouth and harms the condition of the enamel on the teeth. Under its influence, it breaks down faster and becomes vulnerable to bacteria and microbes.
3. A rapid increase in body weight occurs due to the deposition of fat under the skin of the abdomen and thighs. Sweets cause a rise in insulin, which promotes the excitation of neurons that are responsible for appetite. Their excitement causes a feeling of false hunger, and the person begins to eat more often.
4. The aging process accelerates. Able to neutralize collagen, which is responsible for the elasticity and firmness of the skin. As a result of its work, the number and depth of wrinkles increases.
5. Neutralization of vitamins. For the normal absorption of glucose, a large amount of B vitamins is consumed. With large amounts of it in the body, vitamin deficiency develops, which leads to the exacerbation of a number of chronic diseases and the development of new diseases.
6. The effect of addiction to sweets develops. Excessive consumption of sweets leads to psychological dependence, symptoms reminiscent of drugs.
7. Depletion of energy reserves. It seems like a paradox that sugar, being a strong energy carrier, can in large quantities cause a decrease in the synthesis of carbohydrates in the body, and a rise in insulin can cause the development of apathy and depression.
8. Violation of heart activity. The development of cardiac muscle dystrophy is associated with a lack of vitamins in the body.
Many common foods contain sugar. Its content is “off the charts” in soda, baked goods, sauces, homemade jams, compotes and preserves, and desserts. With the constant consumption of these products, an impressive “amount” of this carbohydrate accumulates and its beneficial properties are reduced to zero.
For pregnant and nursing mothers: the harm of sugar
The danger of sugar for pregnant women and women breastfeeding their babies lies, firstly, in the technology of its production. Crystalline sugar is chemically processed, after which the amount of healthy carbohydrates is reduced to a minimum.
Secondly, the threat of this product lies in the fact that a lot of calcium is spent on its absorption. This element is important for the proper formation of bone tissue and the baby’s skeleton. If calcium is spent on the absorption of glucose, then a double problem will arise: a lack of this element for mother and child.
Thirdly, sugar reduces the body’s protective properties several times, which inevitably leads to the development of a number of diseases and exacerbation of chronic ones.
Fourthly, with excess intake of this product, the process of fat formation intensifies. If the expectant mother does not take measures to stabilize her condition, then there is a risk of premature birth.
The harm of sugar is that it can consume B vitamins. Its deficiency affects not only the condition of the mother’s body, but also the baby: visual acuity decreases, nervousness appears, a feeling of constant fatigue, sleep problems, weak muscle tone, immunity decreases, memory and thinking deteriorate, etc. Such problems will completely disappear if the consumption of natural sugars is included in the diet.
All these consequences must be constantly remembered by mothers who want to see themselves and their children healthy.
Sugar for children: good or bad
Proper nutrition is considered the key to a child’s health. Today in stores there is a wide variety of sweets in bright and beautiful packaging. It's hard to resist and not let your baby try candy or cake. Parents don't see anything wrong with this. Moms and dads don’t even imagine what their child’s “sweet” childhood might lead to.
The least that sugar can do is kill your appetite. But in fact, the list of what its excessive use leads to is large:
1. Sweets cause disturbances in the child’s emotional state and behavior. Headaches, frequent mood swings, fatigue, sleep disturbances, memory loss - these are the symptoms that are observed in children who frequently consume sugar.
2. Immunity decreases. The risk of developing diseases increases significantly due to decreased immunity. It is not recommended to “indulge” babies with sweets when they are sick, since glucose helps the development of pathogenic microflora.
3. Sugar deprives children of beneficial microorganisms. The concentration of chromium and calcium and B vitamins decreases especially strongly.
4. Teeth and bones are destroyed. Calcium, which is the key to healthy teeth and strong bones, is required in large quantities for the normal absorption of sugar. Therefore, teeth and bones are the first to suffer.
In addition to these shortcomings, one must take into account the fact that sweets contain preservatives, dyes, flavors, and taste enhancers that do not bring health benefits. Therefore, parents decide on their own whether to give their children sweets or not.
Sugar: harmful for those losing weight
To get your figure in order through proper nutrition, it will not be enough to count the number of calories you receive every day.
In the fight against excess weight, the first place comes to a sharp limitation or refusal of all culinary products and carbonated sweet drinks.
The reason for the restriction is the presence of sugar in them, a product that greatly affects:
Exchange processes;
The functioning of the digestive organs;
The process of fat formation;
Develops addiction to sweets;
Causes a false feeling of hunger, forcing you to eat more often.
The product has a high calorie content (almost 400 kcal in 100 grams) and is completely contraindicated by nutritionists.
Those who are trying to put their body in order should not forget that up to 15% of the total mass in cookies and candy is sugar, in juices, yogurt and ice cream - up to 10%, and in sweet soda its content reaches 33 %. There is no benefit to the body from such sugar content.
For successful weight loss, the number of calories per day should be reduced to 1500, with a norm of 2000 kcal per day. Nutritionists have calculated that a woman can eat no more than 32 grams of sugar per day, a man - 48 grams. This figure also includes the sugar that is in the products. Therefore, it is better for those who are watching their figure to completely avoid using it in its pure form.
Today, sugar is included in the daily diet of every person and most people find it difficult to imagine their life without it. But in order to preserve your health and the health of your loved ones, it is better to completely abandon this product or minimize its use.
Sweet life. The benefits and harms of sugar
Sugar - healthy or not?
There is a lot of controversy around sugar, even in our most progressive age. Some claim that this sweet product is nothing more than “certain, white death,” while for others, tea with sugar is a great way to cheer up and lift your spirits. A, After all, what is more in sugar, good for the human body or harmful? Exactly, we’ll talk about sugar today...
What is sugar
Surely, there is not a single person who would not like... sugar. But most of us are interested in its taste, and not in what this product actually is. Therefore, it is not surprising that for many it will be a discovery that sugar is a high-calorie product that does not contain vitamins, minerals, or fiber (the exception is brown, poorly refined types of sugar). Also, it is a mistake to think that sugar is only a processed substance in the form of granulated sugar or cubes. The family of products called “sugar” also includes glucose, fructose, sucrose, lactose (a type of milk sugar), maltose (a sugar extracted from malt), stachyose (found in legumes), trehalose and haloactose (found in mushrooms).
You probably already realized that sugar is classified as simple carbohydrates; we recently wrote about them on our website. So, Only glucose, fructose, sucrose and lactose have nutritional value for humans. Therefore, we invite you to consider each of these types of sugar in detail.
Types of sugar
- Sucrose, aka regular sugar -
a disaccharide whose molecule consists of fructose and glucose molecules that are connected to each other. In its pure form, sucrose is not easy to find in nature. The GI (glycemic index) of sucrose is 89. On the one hand, this is the first step towards obesity, and, on the other hand, it is a quick and reliable way to get an energy boost. Sucrose is especially dangerous for diabetics; for them, it can actually cause a diabetic attack and even cause death.
There is an original recipe for those who are hungry, tired, but have no plans to eat in the near future - eat a spoonful of sugar. This way you will saturate your hungry nervous system, extinguish your ravenous appetite, avoid overeating in the future and be able to “hold out” until your next meal. This alternative method is suitable for exceptional cases, but otherwise it won’t hurt to stick to your diet.
Who will benefit from sucrose are those who suffer from acute nephritis, kidney failure, liver disease, exacerbations of cholecystitis and hepatitis. In these cases, it is recommended to provide your body with a sufficient amount of sucrose and drink at least 5 glasses of tea with 2 tablespoons of sugar per day.
- Glucose– most often found in berries and fruits. The glucose molecule looks like a simple ring. As for its GI, it is equal to 138 - that’s why it is called emergency energy help. But, be prepared for the fact that after a surge of energy, a decline will follow, and a hypoglycemic coma may even occur (a person loses consciousness due to insufficient sugar supply to the human brain), and, in the future, diabetes will develop.
- Fructose– found in fruits and also found in honey. As for the GI, which is only 31, it does not require insulin for its absorption by the body, and it can be consumed by diabetics. As an energy dope, fructose is absolutely useless.
- Lactose– it is sometimes called milk sugar, and accordingly it is found in dairy products. GI is 69.
Brown sugar
White as sugar... Are you familiar with this expression? However, sugar does not have to be white. After all, there is also brown sugar. And, what’s noteworthy, in many European countries they use exactly this kind of brown sugar, so no matter how much you look for an Italian who adds a spoonful of white sugar or cubes of refined sugar to a cup of coffee, you definitely won’t find this.
If you are interested in the availability of brown sugar in the domestic assortment of stores, then this product can also be found here. True, some 300-400 years ago, such cane sugar was an exclusively royal product, and it was sold in pharmacies for 4 grams per ruble.
In fact, the history of brown sugar goes back more than one... thousand years. Yes Yes exactly. It was brown sugar that people first began to eat, not white sugar. And, the first historical notes about cane, “which can produce honey without bees,” belong to the era of Alexander the Great, whose valiant warriors, having conquered Indian lands, were surprised to see how the locals added a brown, hard, but so sweet substance to their food. Other historians are also inclined to believe that brown sugar was first discovered in India. And then from there he got to Persia, which is now represented by the geography of Europe. And, although sugar cane itself is a truly exotic plant for our latitudes, it belongs to the cereal family and is a close relative of wheat, oats and rye.
What does brown sugar look like?
Brown sugar looks like sucrose in the form of crystals that are covered with a yellowish film. Such crystals quickly dissolve in water.
Composition of brown sugar
Brown sugar contains many useful substances and black molasses, and it is this that is a real treasury of valuable substances and minerals - calcium, potassium, zinc and copper. So, Black molasses contains even more calcium than is contained in dairy products, which are considered leaders in the content of calcium necessary for healthy bones and teeth. And, in terms of copper content, the only things that can beat brown sugar are lobsters, oysters, and fried liver. And if these dishes are not frequent guests on our daily menu, then brown sugar may appear in it more often.
The special composition of organic brown unrefined sugar allows you to... lose weight by consuming it, and at the same time not limit yourself in consuming such sweets. Whereas, if you consume white sugar, excess weight awaits you with every cake you eat.
Beware - fake
Nowadays, when unscrupulous entrepreneurs counterfeit anything in order to profit from it, when choosing brown sugar, you need to be extremely careful. The fact is that instead of healthy cane brown sugar (it is grown in a special way, without using pesticides and pesticides, additives and dyes, it is collected green - to preserve useful substances, and processed, trying to preserve the valuable composition as much as possible - this is the whole secret benefits of such sugar) you may be offered an “alternative” - brown beet sugar. In fact, there is 0% benefit in it, but the producers of this pseudo-brown sugar create a specific color by covering it with molasses. Which, in principle, is no longer as useful as we expected.
What is brown sugar and what can it be used for?
In fact, there are many varieties of real brown sugar made from sugar cane. And, the differences between such sugar, first of all, lie in how much molasses it contains. So, dark unrefined sugar has an intense color, strong aroma and is most often used as an addition to various dishes. Light brown sugar is usually used as an alternative to the usual white sugar.
The most famous types of brown sugar that deserve your trust are:
- Golden Granulated - these light golden crystals are great for adding to tea, coffee, fruit salads and cereals.
- Demerara - this type of brown sugar has a specific aroma, and its merit is not flavorings, but molasses.
- Muskwoda - this variety is represented by two species. One is almost black, with a wet consistency, suitable for adding mulled wine, mousses, sauces and seasonings during the preparation process. Some gourmets even like to eat it just like that, with a spoon. Ah, the lighter variety tastes very similar to fudge, and is best added to baked goods and cream.
- Japanese cuisine, which is considered a model of balanced nutrition, actively uses brown sugar, adding it to all possible dishes.
- This brown sugar can be eaten without restrictions, because it will provide your body with the necessary amount of energy, but will not leave its mark on your figure.
- If white sugar can ruin the taste of the drink, then brown sugar will be a pleasant addition and a sweet aftertaste.
- Brown sugar can be added to baked goods; it goes well with raisins and almonds, and enhances the flavor of chocolate.
How to properly store brown sugar
Those who eat brown sugar note its ability to stick together - if this happens, you can cut the sugar with a knife, or keep it over steam. And, in order to prevent such an unpleasant phenomenon, which, however, does not in any way affect the benefits of this product, you can put a piece of any fresh fruit into the glass container in which you store your reserves of valuable brown cane sugar.
The harm of white sugar
Why is white sugar harmful?
It is no secret that the Excessive consumption of sweets can cause metabolic disorders in the human body, obesity, diabetes and destruction of tooth enamel (caries, in other words). But, you try to prove all this to a sweet tooth... He simply will not listen to you, and will explain this by saying that he cannot imagine his life without sugar.
If such an argument of harm is not an argument, we will give you the results of the latest research by scientists. They were able to prove that Sugar lovers (as well as lovers of fatty foods) due to their gastronomic preferences are at risk of developing cancer.
In addition, few people know that such sweet white powder called “sugar” has one not entirely useful property - it displaces B vitamins from our blood, which in turn can cause serious diseases such as sclerosis, heart attack, and vascular diseases.
Is it possible to drink tea with sugar?
Sugar abuse - This concept includes not only eating sweets in excessive quantities, but also tea with sugar. Such “love” negatively affects the human musculoskeletal system. Well, as for our skin and hair, unfortunately, no one with a sweet tooth could say that he has no problems with this, the skin is prone to allergic rashes, and the hair is dull and brittle. We should also not forget that excessive love for sweets in children very often becomes the cause of neuroses and even child hyperactivity. If we put all this together on one side of the scale, and on the other side we put our momentary pleasure from sugar, don’t you think that there is no balance between the scales? Rather, on the contrary, there is a clear advantage in favor of the harm of sugar to our body.
Sugar consumption standards
Scientists, through lengthy and painstaking research, still managed to calculate the golden mean - the optimal dose of this product. So,
The daily sugar intake for an adult is 50-60 grams. In the equivalent of measuring with spoons, we get 10 teaspoons of sugar.
This is exactly how much sugar you can and should consume per day. However, scientists also hastened to warn us that the concept of “norm” includes not only pure sugar, but also the sugar contained in confectionery products. By the way, you know that many products that are not at all sweet in taste still contain a minimal amount of sugar. The same applies to vegetables and fruits. Therefore, ten teaspoons of sugar is the sugar that is contained in our diet.
As the ancients said, a sense of proportion is the greatest feeling. Applying this statement in relation to our topic today, you understand what a fine line between the benefits and harm of this product - just one teaspoon...
It is noteworthy that the symptoms of “overdose” and “lack” of sugar in our body are very similar - dizziness, weakness, loss of mood and even fainting... So, try to figure it out, we have overdose or have not received the required amount of sugar...
How to neutralize excess sugar in the body
Yes, it is not an easy task to keep sugar in moderation, facing those who cannot imagine their life without sweets. But, not everything is so complicated, the main thing is your desire and a little effort. If you understand that you obviously went too far with sugar - that half of the cake that you quickly ate so unnoticed by yourself and those around you was too sweet and tasty, then you washed it all down with sweet tea and “polished” it with chocolate candy - this is not a disaster yet ! Ordinary water will help neutralize excess sugar in your body. 5 hours after your sugar abuse (there is no other way to call it) you need to drink 2.5 times more water than you ate sugar. That is, hand on heart, you understand that if you “sentenced” a 0.5 liter jar of sugar, it means you need to drink 1.5 liters of water. This is such a punishment for those with a sweet tooth and such an “ambulance” for those who have lost their sense of proportion...
The benefits of sugar
Does this mean that sugar is a waste, and we put it on our “black list” of products? Such a radical decision as completely giving up sugar will also not benefit your body. After all, in fact, sugar is a product that is vital for the functioning of our most important organ - the brain.
Lack of sugar can not only affect your performance level, but can also cause dizziness and severe headaches.
Isn’t it interesting - with a headache, our body can signal to us that it does not have enough sugar...
Psychologists have also proven the fact that people who limit their consumption of sugar are more likely to suffer from neuroses and depression. Therefore, if you feel that you are starting to fall into a depressive mood, do not push yourself to the extreme point - it is better to drink tea with sugar (but you should still not abuse this recipe).
As we can see, in certain cases, consuming sugar even benefits our health. The mystery seems to be how much sugar we consume and what kind of sugar it is. A step to the left will lead us to harmful influences, a step to the right will lead to health benefits.
The healthiest sugar is brown
In order not to punish yourself constantly in this way, we recommend that you replace ordinary white sugar with brown sugar. Oh, we wrote about him at the beginning of our publication. The composition of such brown sugar is not only less harmful, but even beneficial for our body, it contains minerals that are useful for you and me - iron, potassium, copper and even calcium.
Honey can also be an alternative to sugar.
As for sugar substitutes, it’s better not to get carried away with them, since some types of such substitutes may cause more harm to your health than sugar itself(so, for example, a sugar substitute - cyclomat, which is 30 times sweeter than white sugar, can cause kidney failure, and the substitute saccharin actually has carcinogenic properties). And, although their calorie content is lower than the calorie content of sugar, by consuming them, you may encounter such an unpleasant phenomenon as a constant feeling of hunger. You will constantly want to eat, you will lean on food more and as a result... you will significantly swing your home scales, not in the negative direction. In addition, many types of sugar substitutes cause indigestion - not a very pleasant symptom...
Your advisor in all matters related to sugar should be your body and your inner voice. They are the ones who will tell you whether you should eat another candy or add another spoonful of sugar to your tea.
Video on the dangers of sugar:
conclusions
Today we talked about sugar in our diet, about the types of sugar and about when our sweet passion can turn into “white” death. We also learned a lot of useful information about brown sugar (it is important to choose brown cane sugar and not its fake) - it has every chance of becoming a worthy alternative and replacing harmful white sugar in our menu - we can add it to tea, baked goods...
Oh, have you ever tried brown sugar? In your opinion, is it sweeter than white sugar or not? How do you usually use it? We look forward to your comments and feedback and invite you to join our VKontakte group, where we can continue discussing this topic with you.
Shevtsova Olga, World without Harm
Sugar and its substitute - beneficial and harmful effects on the body
In ancient times there was no sugar. People who lived on the planet consumed honey both as sweets and as a base for drinks; honey was an important component of the diet of people who were distinguished by enviable health and exceptional longevity, which is now impossible to imagine.
The ancients lived three to four circles of life, one circle was equal to 144 years, until in distant India, in its southern province of Bengal, people noticed the sweet taste of reed.
Cane sugar was brought to Europe by the troops of Alexander the Great (it was then called honey, but it was produced without the participation of bees). The product became extremely popular, was expensive, and was highly valued.
Sugar appeared in Rus' through the efforts of the German scientist alchemist Sigismund Marggraff in the mid-18th century, not from cane, but from beetroot. This happened in the Tula province, where the first sugar factory was built. Those working at the plant were the first to feel a sharp deterioration in the health of the body in general and teeth in particular. Unexplained diseases have come to the world of wealthy people. These were diseases that medicine could not cope with. And only at the beginning of the 20th century scientists began to say that sugar is harmful. Dentists were the first to come to this conclusion, then the entire medical community became concerned about the problems of consuming this product.
In the USSR, special programs were even developed to exclude it from the diet of Soviet people and replace it with fructose or glucose. By the way, the program was a success in caring for the country’s elderly leadership. The party leadership and their families used a substitute, a product that did not harm the body, allowing it to include delicacies, sweets and other pleasures of life in the diet.
What is sugar
What is sugar? This is a water-soluble carbon, with a low molecular weight, classified as a disaccharide, with a molecule that includes the remains of two monosaccharides. Monosaccharides include:
- Glucose;
- Fructose;
- Levulose.
Disaccharides include:
- Lactose;
- Maltose;
- Sucrose.
So sucrose is the sugar we are used to, a crystalline substance with a sweet taste and white color. It may have a brownish or yellowish color depending on impurities. Many people consider this product to be a natural natural product, making a colossal mistake.
Natural sugars are absolutely necessary for humans. The benefits of natural sugar, which include fructose and glucose, are great, the absence of these elements in the body threatens a state of hypoglycemia! But the use of sucrose is unacceptable in principle! People who care about their health use a substitute that is healthy and just as sweet.
Sugar - benefits and harm
The first sugar began to be produced several thousand years BC, in India. It was made from sugar cane. For a long time, it was the only sugar known to people. Until, in 1747, the German chemist Andreas Sigismund Marggraff reported at one of the meetings of the Prussian Academy of Sciences about the possibility of obtaining sugar from beets. However, the industrial production of beet sugar began only in 1801, and this was a revolution in the food industry. Since, since then, sugar has become more and more accessible, sweets from rare delicacies gradually moved into the category of everyday food. The sad results of this are well known to us all - dental diseases and obesity have become a real problem in the modern world.
What is sugar?
Sugar is almost pure sucrose, a carbohydrate that in our body is broken down into glucose and fructose and is classified as a “fast” carbohydrate. The glycemic index of sugar is 100. Sugar is pure energy; it carries neither harm nor benefit as such. Problems begin when we receive more of this energy than we can process. Let's look at what happens when sugar enters our body. The breakdown of sucrose occurs in the small intestine, from where monosaccharides (glucose and fructose) enter the blood. Then the liver takes over, where the glucose is converted into glycogen - a reserve of energy for a rainy day, which can easily be converted back into glucose. If the amount of sugar exceeds the required maximum, which can be converted into glycogen, then insulin begins to work, converting sugar into the body’s fat reserves. And our body doesn’t like to waste fat, hence overweight and obesity. In addition, if too much sugar comes from food, then the sensitivity of cells to insulin decreases, i.e. it can no longer transport excess glucose into cells, which leads to a persistent increase in blood sugar levels, which can subsequently result in type 2 diabetes.
But a lack of carbohydrates is also harmful. The body needs to get energy from somewhere. Therefore, it is probably appropriate to talk not about the harms or benefits of sugar as such, but about its reasonable consumption.
Fruit sugar - benefits and harms
Fruit sugar, or fructose, is a close relative of glucose, but unlike it, it does not require the participation of insulin for its processing, so it can be used in the diet of patients with diabetes. However, although fructose can also be converted into fat, it does not cause satiety, so it can contribute to the development of obesity. Fructose is found not only in sugar, but also in many fruits, which is how it got its name.
Grape sugar - benefits and harms
Glucose is called grape sugar. This is the main carbohydrate involved in the energy metabolism of the human body. The benefits and harms of grape sugar differ slightly from regular sugar. The harm is due to the possibility of caries and fermentation processes that can disrupt the microflora.
Cane sugar - benefits and harms
The first sugar known to mankind. Extracted from sugar cane. Its composition is almost identical to beet sugar and contains up to 99% sucrose. The properties of such sugar are similar to those of beet sugar.
Palm sugar - benefits and harms
It is obtained by drying the sap of date, coconut or sugar palms. It is an unrefined product and is therefore considered a healthier alternative to traditional sugars. If we compare this sugar with other types, we can say that it is harmless.
The benefits and harms of sugar, calorie content of sugar
The benefits and harms of sugar for humans are very controversial. Nevertheless, it is present on the table in almost every home, despite the categorical statement that sugar is white death.
Historical background on sugar
Sugar production began in India from sugar cane. The first mention of sugar dates back to 510 BC, it was then that sugar cane began to be grown in India and sugar was prepared from its sweet juice. Sugar cane later appeared in Persia and Egypt. By the 6th century, sugar cane was grown in almost all countries with a suitable climate, including China.
In the Middle Ages in Europe and Russia, which did not have their own sugar production, sugar was an exquisite delicacy, and the price was equal to expensive spices - 1 teaspoon of sugar cost $1. Merchant daughters even blackened their teeth in order to emphasize their wealth and the ability to eat this product without restrictions. Nobody even thought about whether sugar is good or bad. But in the second half of the 18th century, a method for producing sugar from beets was invented.
Already in the 19th century, the product ceased to be so highly valued due to mass production. In 1843, the manager of a sugar factory in the Czech Republic invented the first sugar in the form of cubes - refined sugar. Today there are a large number of types of sugar in the world. The one we know best is white crystalline sugar. In Russia alone, 5.5-6.0 million tons of this product are consumed annually.
The benefits of sugar
It’s quite difficult to talk about the benefits of sugar - there are a lot of contraindications for this product. However, as a result of recent medical research, it turned out that the human body needs sugar - in reasonable doses, of course. Sugar is a carbohydrate in its pure form, the main supplier of energy for the body. Of course, it is better if sugar is present in food not in the form of an industrial product, but in the form of vegetables, fruits, and nuts, which also contain organic sugars that our body needs so much. Natural sugar is healthy, it is converted into glucose and is perfectly absorbed.
But industrial sugar is not always harmful. It effectively improves the functioning of the spleen and liver, and a “sweet” diet is often recommended for people with diseases of these organs. In addition, scientists have discovered the benefits of sugar in reducing the risk of plaque formation in blood vessels and preventing thrombosis. Sugar stimulates blood circulation in the brain and prevents arthritis.
And yet, no matter how tasty and healthy sugar is, many consider it a harmful product. It does not contain a single vitamin, essential minerals or fiber. But only calories, quickly absorbed by the body and deposited in the form of unpleasant folds on the waist and hips.
The calorie content of sugar is almost 400 Kcal for every 100 grams of product. Obese people prone to obesity are advised to completely eliminate sugar from their diet, replacing it with sweet fruits, berries and honey. In addition, excessive consumption of sugar leads to pancreatic diseases and diabetes.
Chamomile tea benefits and harm for women
