Useful and harmful properties of sugar briefly. All about the dangers of sugar for the body. The harm and effect of sugar on teeth and gums

Master4ef

If you ask a person: “How is sugar harmful?”, Then most people will answer: “It harms the teeth.” People who lead healthy lifestyle life, respectively, eat right, they say that sugar is bad for the figure. Perhaps someone will remember about diabetes. But in fact, a person knows much less about sugar than one should know.

Fructose decomposes in cells into even simpler carbohydrates, from which, in the absence of a momentary need, fat molecules begin to form. These are long-lasting and less accessible energy accumulators in the body. They are like canned food, which must go through a whole chain of reactions in order to be used.

Glucose supports the liver in its work to neutralize various toxins. It is for this reason that glucose is often injected into the blood during various intoxications.

And glucose also 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 an improvement in mood and normalization of the emotional state. That is why the benefits of sugar for our mood are so obvious - it is he who gives us so much joy.

But this is only bright side effect of sugar on the human body. It's time to look at the dark.

Sugar is a vile enemy that does not attract special attention but that doesn't make it any less dangerous. So what is the whole danger?

Disguise

Are there still people who think that sugar is used only in baking and in pure? Now sugar is in everything. Bread, cereals, semi-finished products, yoghurts, natural juices, canned food, 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. At the same time, the more sweet a person consumes, the more his body requires later. Therefore, most often it is so hard for 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, it is carried by eighty percent to each cell of the body to turn 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 for the most part settles in the liver and forms a subcutaneous fat layer. Fructose is found not only in semi-finished products, but also in fruits and vegetables. But in plant cultures, the fructose content is too low to harm the human body.

Crayfish

Scientists have proven that sugar supports cancer cells. Some cancer cells even feed primarily on sugar, meaning that eating lots of sugar all the time helps cancer cells grow.

Sugar = alcohol

Three-fourths 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 feeling hungry and tired. Therefore, a person who consumes a lot of sugar can 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 exclude it from the diet, but you can control the consumption of pure sugar, look at the level of sugar in the product and, of course, be more careful about sweets, pastries and all products with high content Sahara.

Sugar or honey?

Honey is known to contain great amount useful substances (minerals, vitamins, enzymes), which will certainly benefit the body. However, counting on the fact that you can eat honey in unlimited quantities with impunity is at least reckless. Because honey is 70% fructose, glucose and sucrose, which in the end is not much different from sugar.

The daily norm 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 weight is different, the composition of honey is also different, and everyone's organisms are different ...

Nature has decreed that the receptors responsible for recognizing sweet tastes have special sensitivity. Products containing sucrose (or sugar) are loved by the bulk of humanity, and especially children. In order to give a sweet taste to those products that do not contain saccharides, people began to extract sugar from plants containing large amounts of disaccharides (from sugar cane and sugar beets). So white refined sugar appeared in the diet - a product whose benefits and harms continue to be argued for years. Sugar has defenders who love this product and say that this 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 in daily use

Ordinary sugar is a carbohydrate in its pure form, it provides a person with energy, this product does not contain any vitamins, minerals, or other useful substances. Entering the body, sugar under the influence of digestive juices is broken down into glucose and fructose, and enters the bloodstream. Insulin, produced by the pancreas, normalizes blood sugar levels, distributing it throughout the cells of the body. Excess sugar accumulates in the body, turning into not quite aesthetic folds of fat on the abdomen, thighs and other places. After the excess sugar has been removed into the “repositories”, the blood sugar level decreases and the person feels hungry again.

A persistent increase in blood sugar levels can cause the pancreas to stop producing insulin. the right amount. With a lack of insulin, sugar fills the blood, causing diabetes. If the patient does not adhere to a diet and does not control the amount of sugar eaten, the consequences can be the most severe, up to diabetic coma and death.

The harm of sugar is also in the fact that it contributes to the destruction of tooth enamel (the famous “carious monsters” from advertising are the decay products of sugar and acid that process it). Constant excessive consumption of sugar causes lipid metabolism disorders, while 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 such a phenomenon as "gluing of platelets".

Given all of the above, the question arises: is there any benefit of sugar? Everyone knows its harm, but few people know about the beneficial properties of this product (except that it makes food sweeter). Sugar in the body is broken down to glucose, which in turn is the main source of nutrition for the brain. Sugar is also useful for the liver, once 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 able to neutralize such chemical substances like phenol, cresol, etc.

Speaking 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 that you get by drinking tea or coffee with sugar is wrong. Sugar is found in almost all food products: bread, sauces, juices, and even in 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 the packaging the amount of sugar contained in the product.

To minimize the harm of sugar to the body, know the measure! Avoid foods high in sugar, limit the amount of pure sugar added to tea, coffee, other drinks and foods (cereals, 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 the annual consumption of sugar is increasing.

Each person has up to 60 kg of this product per year. Today it is one of the common products that are part of the usual daily food. No one refutes the need for its presence in the diet. But it will bring benefit or harm to a person, directly depends on the amount of its use.

Sugar: its composition, calorie content, types

Sugar - sucrose plant origin, in its pure form - a carbohydrate that consists of glucose and fructose.

Its name "sarkara" in translation means "sand", comes from Sanskrit. This means that the product was known to man in antiquity.

Depending on the raw material from which sugar was made, there are varieties:

Reed;

palm;

Maple;

Beet;

Sorghum.

All types of sugar are produced:

Unrefined (has a brown color);

refined ( white color).

Refining - the process of complete purification of the product from the presence of molasses, molasses, mineral salts, vitamins, gum-like substances. The result of processing is the production of white sugar particles.

Between themselves, refined and unrefined varieties have differences in composition. White sugar is almost all carbs, while brown sugar has impurities in addition. The list of these impurities and their quantitative volume depend on the quality of the purification and raw materials.

Indicators Refined sugar Unrefined sugar

Calorie content, kcal 399 396

Carbohydrates, gr. 99.6 96

Squirrels, c. 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. one -

Potassium, mg. 3 40-330

Differences in chemical composition between the two types of product are negligible. The calorie content of sugar and protein content are almost the same.

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 well-established opinion about the dangers of sugar, one should not forget that a small amount of it is simply necessary for a person. Doctors confirmed the fact that the human body cannot exist without its complete absence.

The benefit is that a moderate amount of sugar provides the body large quantity energy. The glucose included in it is able to satisfy the energy needs of the body.

Glucose helps the liver and spleen form barriers to toxins. Due to this useful property, patients are prescribed glucose injections when removing intoxication and many liver diseases. With the 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 get arthritis.

With the right and deliberate approach to this product, it can be beneficial to the body.

Sugar: what is the harm to health

When sugar is consumed in large quantities, significant harm to health is caused:

1. weakening occurs bone tissue. The process of assimilation 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, in the "sweet tooth" there is a thinning of the dental and bone tissues, the risk of fractures increases.

2. Diseases of the teeth and gums appear more often. Sugar has a negative effect on acid environment in the mouth and harm the condition of the enamel on the teeth. Under its action, it collapses faster, becomes vulnerable to bacteria and microbes.

3. fast zoom body weight is due to the deposition of fat under the skin of the abdomen, thighs. Sweet causes a rise in insulin, which contributes to 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 is accelerated. Able to neutralize collagen, which is responsible for the elasticity and firmness of the skin. As a result of his work, the number and depth of wrinkles increases.

5. Neutralization of vitamins. For normal glucose uptake, a large number of vitamins of group B. With large amounts of it, beriberi develops in the body, which leads to the exacerbation of a number of chronic and the development of new diseases.

6. The effect of addiction to sweets develops. Excessive consumption of sweets psychological dependence, the symptoms resembling a narcotic.

7. Depletion of energy reserves. It seems like a paradox that sugar, being a strong energy carrier, is capable of causing a decrease in the synthesis of carbohydrates in the body in large volumes, and an increase in insulin - the development of apathy and depression.

8. Violation of the activity of the heart. The development of cardiac muscle dystrophy is associated with a lack of vitamins in the body.

Many common foods contain sugar. Its content "rolls over" in soda, pastries, sauces, homemade jams, compotes and preserves, desserts. With the constant use of these products, an impressive “amount” of this carbohydrate accumulates and its beneficial properties are reduced to zero.

For pregnant and lactating mothers: the harm of sugar

The danger of sugar for pregnant women and women who breastfeed their babies lies, firstly, in the technology of its production. Crystalline sugar is subjected to chemical treatment, after which the amount 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 correct formation bone tissue and skeleton of the baby. If calcium is spent on the absorption of glucose, then a double problem will arise: the lack of this element for mother and child.

Thirdly, sugar several times reduces the protective properties of the body, which inevitably leads to the development of a number of diseases and exacerbation of chronic ones.

Fourthly, with an excessive intake of this product, the process of fat formation is enhanced. If a future mom does not take measures to stabilize his condition, then there is a risk of premature birth.

Sugar is also harmful in that it is able to consume vitamins of group B. Its deficiency affects not only the state 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 diet includes the use of natural sugars.

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 packages. It is difficult to resist and not let the baby try candy, cake. Parents see nothing wrong with this. Moms and dads don’t even imagine what the “sweet” childhood of their child can lead to.

The least sugar can do is kill your appetite. But in fact, the list of what its excessive use leads to is large:

1. Sweet causes disturbances in emotional state and behavior of the child. Headaches, frequent mood swings, fatigue, sleep disturbance, memory loss are the symptoms that are observed in children who often consume sugar.

2. Immunity decreases. At times, the risk of developing diseases increases due to a decrease in immunity. It is not recommended to "spoil" sweet babies 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, vitamins of group B is especially strongly reduced.

4. Teeth and bones are destroyed. Calcium, which is the key to healthy teeth and strong bones, is needed 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, flavor enhancers that do not bring health benefits. Therefore, parents decide on their own whether to give sweets to children or not.

Sugar: harm for losing weight

To put the figure in order through proper nutrition, it will not be enough to count the daily number of calories received.

In the fight against excess weight, a sharp restriction or rejection of all culinary products, carbonated sweet drinks comes first.

The reason for the restriction is the presence of sugar in them - a product that strongly affects:

exchange processes;

The work of the digestive organs;

The process of fat formation;

Develops addiction to sweets;

Causes a false sense of hunger, forcing you to eat more often.

The product has a high calorie content (almost 400 kcal per 100 g) 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 sweets 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 a sugar content.

For successful weight loss, the number of calories per day should be reduced to 1500, at a rate 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 composition of the products. Therefore, it is better to completely refuse to use it in its pure form for those who follow the figure.

Today, sugar is included in daily diet It is difficult for every person and most to imagine their life without it. But in order to preserve your health and the health of loved ones, it is better to completely abandon this product or minimize its use.

Sweet life. The benefits and harms of sugar

Sugar - useful or not?

Around sugar, even in our most progressive age, there is a lot of controversy. Some claim that this sweet product nothing more than a "faithful, white death", and, for others, tea with sugar is a great way to cheer up and cheer yourself up. BUT, after all, what is more in sugar, good for the human body or is it still harmful? That's right, we'll talk about sugar today ...

What is sugar

Surely, there is not a single person who would not love ... sugar. That's just, most of us are interested in him taste qualities, and not 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, fiber (the exception is brown, poorly refined sugars). 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" can also include glucose, fructose, sucrose, lactose ( milky look sugar), maltose (a sugar extracted from malt), stachyose (found in legumes), trehalose and haloactose (found in mushrooms).

You probably already understood that sugar is referred to as simple carbohydrates, we recently wrote about them on our website. So here it is only glucose, fructose, sucrose and lactose are of nutritional value for humans. Therefore, we suggest that you consider each of these types of sugar in detail.

Types of sugar

• Sucrose, aka regular sugar - disaccharide, the molecule of which consists of molecules of fructose and glucose, which are interconnected. In its pure form in nature, sucrose is not so easy to find. 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 get an energy boost. Sucrose is especially dangerous for diabetics, for them it can really cause a diabetic attack and even cause death.
  

  Exists original recipe for those who are hungry, tired, but no food is planned in the near future - eat a spoonful of sugar. So you feed the hungry nervous system, put out your wolfish appetite, avoid overeating in the future and be able to "reach out" to next appointment food. Such alternative method suitable for exceptional cases, but otherwise it will not hurt to adhere to the diet.

  For whom sucrose will be useful, it is for those who suffer from acute nephritis, kidney failure, liver disease, exacerbations of cholecystitis and hepatitis. In these cases, it is recommended to provide enough sucrose to your body 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 her GI, it is 138 - therefore, she is called an emergency energy aid. But, be prepared for the fact that after a surge of energy, a decline will follow, and a hypoglycemic coma may even occur (loss of consciousness by a person against the background of insufficient supply of sugar human brain), and, in the future, diabetes mellitus will develop.
• Fructose- found in fruits, and also found in honey. As for the GI, which is only 31, insulin is not required for its absorption by the body, and it can be used by diabetics. As an energy doping, fructose is absolutely useless.
• Lactose- it is sometimes called milk sugar, respectively, found in dairy products. GI is 69.

Brown sugar

White as sugar... Do you know this expression? However, sugar does not have to be white. After all, there is also brown sugar. And, what is noteworthy, in many European countries they use just such 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 will not find this.

If you are interested in the question of the presence 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 a pharmacy for 4 grams per ruble.

In fact, the history of brown sugar has not one ... a thousand years. Yes Yes exactly. It was brown sugar that people first began to eat, not white. And, the first historical notes about the reed, "which without bees can produce honey" belong to the era of Alexander the Great, whose valiant warriors, having conquered Indian lands, were surprised to see how locals they add a brown, hard, but such a sweet substance to food. Other historians are inclined to believe that brown sugar was first discovered in India. And, only 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

The composition of brown sugar includes many useful substances and molasses, and it is she who is a real treasure trove of valuable substances and minerals - calcium, potassium, zinc and copper. So, there is even more calcium in molasses than it is found in dairy products, which are considered to be leaders in the content of calcium necessary for healthy bones and teeth. And, in terms of copper content, only lobsters, oysters, and fried liver can get ahead of brown sugar. And if these dishes are in our daily menu not frequent guests, then, brown sugar in it may appear more often.

The special composition of organic brown brown sugar allows, by using it ... to lose weight, and at the same time not limit oneself in the consumption of such sweets. Whereas, if you use white sugar, excess weight lies in wait for you for every cake you eat.

Beware - fake

Nowadays, when dishonest entrepreneurs fake anything to cash in on it, 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 harvested green - to preserve nutrients, 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 its "alternative" - ​​brown beet sugar. In fact, the benefits in it are 0%, but the manufacturers of such pseudo-brown sugar create a specific color by coating it with molasses. Which, in principle, is not 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 of such sugar, first of all, lie in how much molasses molasses it contains. So, dark brown 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.

Most famous species brown sugar that deserve your trust are:

• Golden Granulated - these light golden crystals are great for adding to tea, coffee, fruit salads and porridge.
• Demerara - this type of brown sugar has a specific aroma, and its merit is not flavors, but molasses.
• Muskvoda - this variety is represented by two species. One is almost black, with a moist consistency, suitable for adding during the preparation of mulled wine, mousses, sauces and seasonings. Some gourmets even like to eat it just like that, with a spoon. Ah, the lighter variety tastes very similar to cream fudge, and is best added to pastries and cream.

• Japanese cuisine, which is considered a model of a balanced diet, actively uses brown sugar, adding it to all possible dishes.
• Such brown sugar can be eaten without restrictions, because it will provide your body with the necessary amount of energy, but it will not leave its mark on your figure.
• If white sugar can spoil the taste of the drink, then brown sugar will be its pleasant addition and sweet aftertaste.
• Brown sugar can be added to baked goods, 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 such sugar with a knife, or hold it over steam. And, in order to prevent such an unpleasant phenomenon, which, however, does not affect the benefits of this product in any way, you can put a piece of any fresh fruit in a glass container in which you store your valuable brown cane sugar.

Harm of white sugar

Why is white sugar bad?

It is no secret to anyone 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 just won’t listen to you, and will explain this by the fact that he can’t imagine his life without sugar.

If such an argument of harm is not an argument, we will give you the results latest research scientists. They were able to prove that sugar lovers (like sugar lovers fatty foods) due to their gastronomic preferences are at risk of developing cancer.

Moreover, few people know what sweet White powder called "sugar" has one not quite useful property- displace B vitamins from our blood, which in turn can cause serious illnesses such as sclerosis, heart attack, vascular disease.

Can you drink tea with sugar?

Sugar abuse - this concept includes not only eating sweets in unlimited quantities, but also tea with sugar. Such "love" negatively affects musculoskeletal system person. Well, as for our skin and hair, not a single sweet tooth, unfortunately, could say that he has no problems with this, the skin is prone to allergic rashes, and hair is dull and brittle. You should also not forget that excessive love for sweets in children very often causes neuroses and even children's hyperactivity. If we put all this together on one scale, and on the other hand put our momentary pleasure from sugar - don't you think that there is no balance between the scales? Rather, on the contrary, a clear advantage in favor of the harm of sugar for our body.

Sugar consumption guidelines

Scientists, through long and painstaking research, still managed to calculate the golden mean - optimal dose this product. So,

The daily norm of sugar for an adult is 50-60 grams. In the equivalent of measuring with spoons, we get 10 teaspoons of sugar.

This is how much sugar you can and should eat per day. However, scientists also hastened to warn us that the concept of “norm” included not only sugar in its pure form, but also the sugar contained in confectionery. By the way, you know that the composition of many products that are absolutely not sweet in taste, still includes a minimum amount of sugar. The same goes for vegetables and fruits. Therefore, ten teaspoons of sugar is also the sugar that is contained in our diet.

As the ancients said, the 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 harms of this product is 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... Here, and try to figure it out, we overdid it or didn’t get it required quantity Sahara…

How to neutralize excess sugar in the body

Yes, a difficult task - to observe the measure with sugar, is faced by those who cannot imagine their life without sweets. But, not everything is so difficult, the main thing is your desire and a little effort. If, you understand that you obviously went overboard with sugar - that half of the cake that you so imperceptibly for yourself and others quickly ate was too sweet and tasty, then you washed it all down with sweet tea and “polished” chocolate candy It's not yet a disaster! To neutralize the excess of sugar in your body will help ... ordinary water. 5 hours after your sugar abuse (you can't call it otherwise), 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, then you need to drink 1.5 liters of water. Here is such a punishment for the sweet tooth and such an "ambulance" for those who have lost a sense of proportion ...

The benefits of sugar

Does this mean that sugar is a battle, and we put it on our “black list” of products? Such a radical decision as a complete rejection of sugar will also not benefit your body. After all, in fact, sugar is the product that is vital for the functioning of our most important organ - the brain.

Lack of sugar can affect not only 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 lacks sugar ...

Psychologists have also proven that people who limit themselves in the use of sugar are more likely to suffer from neurosis and depression. Therefore, if you feel that you are starting to fall into a depressive mood, do not bring yourself to extreme point- it’s better to drink tea with sugar (but you still shouldn’t abuse such a recipe).

As you can see, in certain cases, the use of sugar even benefits our health. It seems that the whole mystery lies in how much sugar we consume and what kind of sugar. Step to the left - will lead us to harmful influence, step to the right - to health benefits.

Most healthy sugar- brown

In order not to constantly punish yourself in this way, we recommend that you replace ordinary white sugar with brown. Oh, we wrote about it 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 useful for us - 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 your health than sugar itself(so, for example, a sugar substitute - cyclomate, which is 30 times sweeter than white sugar, can cause kidney failure, and, a substitute for saccharin - it does have carcinogenic properties). And, although their calorie content is lower than the calorie content of sugar, eating them, you may encounter such an unpleasant phenomenon as a constant feeling of hunger. You will constantly want to eat, you will lean more on food and as a result ... you will significantly shake your home scales, by no means in the “minus” direction. In addition, many types of sugar substitutes cause stomach upset - not a very pleasant symptom ...

Your body and your inner voice should be your adviser in all matters related to sugar. It is they who will tell you whether to eat another candy or add another spoonful of sugar to tea.

Video on the harm of sugar:

conclusions

Today we talked about the sugar in our diet, the types of sugar and when our sweet passion can turn into a "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, pastries ...

Have you ever tried brown sugar? In your opinion, is it sweeter than white sugar or not? How do you usually use it? We are waiting for your comments and feedback and invite you to join our Vkontakte group, where we can continue discussing this topic together with you.

Shevtsova Olga, World Without Harm

Sugar and its substitute - beneficial and harmful effects on the body

There was no sugar in ancient times. People living on the planet consumed honey both as sweets and as a basis for drinks, honey was an important component of the diet of people who were distinguished by enviable health and exceptional longevity, which is now unimaginable.

The ancients lived in three or 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 cane.

Cane sugar was brought to Europe by the troops of Alexander the Great (they called it honey, but it was made without the participation of bees). The product became unusually popular, expensive, highly valued.

In Russia, sugar appeared through the efforts of the German scientist alchemist Sigismund Marggraf in the middle of the 18th century, not cane, but beetroot. It happened in the Tula province, where the first sugar factory was built. Factory workers were the first to feel sharp deterioration health of the body in general and teeth in particular. Incomprehensible diseases came 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 was 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, to replace it with fructose or glucose. By the way, the program was successful as part of caring for the elderly leadership of the country. The party elite and their families used a substitute, a product that did not harm the body, allowing them to include delicacies, sweets and other pleasures of life in the diet.

What is sugar

What is sugar? It is a water soluble carbon with a low molecular weight, related to disaccharides, with a molecule that includes the remains of two monosaccharides. Monosaccharides include:

• Glucose;
• Fructose;
• Levulose.

Disaccharides include:

• Lactose;
• Maltose;
• Sucrose.

So sucrose is the usual sugar for us, a crystalline substance with a sweet taste, white. It may have a brownish or yellowish color depending on impurities. This product is considered by many to be natural. natural product making a huge mistake.

Natural sugars are absolutely necessary for a person. The benefits of natural sugar, which include fructose and glucose, are great., the absence of these elements in the body threatens with 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 - benefit and harm

The first sugar began to be obtained several thousand years before our era, in India. It was made from sugar cane. For a long time it was the only sugar known to people. So far, in 1747, the German chemist Andreas Sigismund Marggraf reported at one of the meetings of the Prussian Academy of Sciences about the possibility of obtaining sugar from beets. However industrial production beet sugar only started in 1801 and it was a revolution in the food industry. Since since then sugar has become more and more available, sweets from rare treats have gradually moved into the category of everyday food. The sad fruits of this are well known to all of us - dental disease and obesity have become real problem in modern world.

What is sugar?

Sugar is almost pure sucrose - a carbohydrate that is broken down in our body into glucose and fructose and belongs to "fast" carbohydrates. The glycemic index of sugar is 100. Sugar is pure energy, it does not carry any harm or benefit as such. Problems begin when we receive more of this energy than we can process. Consider what happens when sugar enters our body. The breakdown of sucrose occurs in the small intestine, from where monosaccharides (glucose and fructose) enter the bloodstream. Then the liver takes over, in which glucose is converted into glycogen - a reserve of energy for a "rainy day", which is easily converted back into glucose. If the amount of sugars exceeds the required maximum, which can be converted into glycogen, then insulin begins to work, converting sugar into body fat reserves. And to spend fat, our body oh how it does not like, hence - overweight, obesity. In addition, if too much sugar comes from food, then the sensitivity of cells to insulin drops, i.e. it can no longer transport excess glucose into the cells, which leads to a persistent rise in blood sugar levels, which can eventually lead to type 2 diabetes.

But lack of carbohydrates is also harmful. The body needs to get energy from somewhere. Therefore, it is appropriate, perhaps, to talk not about the dangers or benefits of sugar, as such, but about its reasonable consumption.

Fruit sugar - the 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, therefore it can be used in the nutrition of diabetics. However, although fructose can also be converted into fat, it does not cause satiety and may contribute to obesity. Fructose is found not only in sugar, but also in many fruits, thanks to which it got its name.

Grape sugar - the benefits and harms

Grape sugar is called glucose. This is the main carbohydrate involved in the energy metabolism of the human body. The benefits and harms of grape sugar differ slightly from the usual 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. Produced from sugar cane. In its composition, it is practically identical to beet sugar and contains up to 99% percent of sucrose. The properties of such sugar are similar to those of beet sugar.

Palm sugar - benefits and harms

Obtained by drying the juice of date, coconut or sugar palms. It is unrefined and 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, the calorie content of sugar

The benefits and harms of sugar for humans are very ambiguous. Nevertheless, it is present on the table in almost every house, despite the categorical statement that sugar is white death.

History of sugar

Sugar was made in India from sugar cane. The first mention of sugar dates back to 510 BC, it was then that sugar cane was grown in India and sugar was prepared from its sweet juice. Later sugar cane appeared in Persia and Egypt. By the 6th century, sugarcane was grown in almost all countries from suitable climate, including in 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. Merchants' daughters even blackened their teeth in order to emphasize their wealth and the ability to eat this product without restrictions. No one thought about whether sugar is good or bad. But in the second half of the eighteenth century method invented obtaining sugar from beets.

Already in the 19th century, the product ceased to be so expensively 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. There are many types of sugar in the world today. Most of all we know white crystalline sugar. Only in Russia 5.5-6.0 million tons of this product are consumed annually.

The benefits of sugar

It is 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 source 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, nuts, which also contain organic sugars that our body needs so much. Natural sugar is useful, 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 often people with diseases of these organs are recommended a "sweet" diet. In addition, scientists have discovered the benefits of sugar in reducing the risk of plaque formation. blood vessels and prevention of thrombosis. Sugar stimulates blood circulation in the brain, prevents the occurrence of arthritis.

And yet, no matter how tasty and healthy sugar is, many consider it harmful product. It has neither 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, obese people are advised to completely eliminate sugar from the diet, replacing it with sweet fruits, berries and honey. In addition, excessive consumption of sugar leads to diseases of the pancreas and diabetes.

Chamomile tea benefits and harms for women

Sugar, a product that has been a traditional component of the diet of many people for many years. As an independent product, sugar is practically not consumed, but in the form of additives it is found in many foods and dishes. Rarely does dinner go without sugar, even if not intentionally, but you need to be aware of the dangers of sugar.

Sugar is a high-calorie food that has virtually no fiber, vitamins, and minerals.

Information from different sources says that average rate consumption of sugar by a resident of Russia is from 100 to 150 grams per day. This is 1 kg per week. At the same time, US residents consume more than Russians per day - about 190 grams per day. Naturally, human body has no such need for refined sugar. Let's find out why sugar is bad for humans.

Sugar is bad for bones

To assimilate refined sugar, the body needs to spend a lot of calcium, so calcium is somewhat washed out of bone tissue over time.

This process contributes to the appearance of osteoporosis, due to the thinning of the bone tissue, the likelihood of fractures increases, in this case the harm of sugar is fully justified.

Moreover, sugar provokes the development of caries. During the use of sugar in the human mouth, acidity increases, this is an ideal breeding ground for pathogenic bacteria that damage tooth enamel.

Sugar is guaranteed to be overweight

Sugar is stored in the liver as glycogen. If the amount of glycogen exceeds the norm, then sugar is deposited in the body in the form of fat, most often on the hips and abdomen.

As you know, one substance in the human body can stimulate the absorption of another substance or block it. According to some reports, eating sugar and fat together contributes to weight gain. It can be argued that sugar provokes obesity.

Sugar stimulates the feeling of false hunger

Scientists report that there are cells in the brain that control appetite and cause an increased feeling of hunger. If you exceed the amount of food consumed with high concentration sugar, then free radicals will interfere with the work of neurons, leading to a false appetite. This, in turn, will be expressed in overeating and subsequent obesity.

Another reason for feeling false hunger can be a jump in blood sugar levels. When consumed, sugar provokes a rapid increase in glucose and insulin levels, their rate should not be exceeded.

Sugar affects the condition of the skin, contributing to aging

The use of sugar without measure leads to the appearance and aggravation of wrinkles. The fact is that sugar is deposited in collagen in reserve. Collagen is a protein that forms the basis of dermal connective tissue, reducing skin elasticity.

Sugar is an addictive substance. This is evidenced by experiments conducted on laboratory rats.

Experiments show that changes in the brain of rats are similar to changes that occur under the influence of nicotine, morphine or cocaine. Scientists believe that an experiment on humans will show the same results, since the norm should not increase.

Sugar prevents the body from fully absorbing B vitamins.

B vitamins, especially thiamine or vitamin B, are needed for digestion and assimilation of foods containing carbohydrates, i.e. starch and sugar. There is not a single B vitamin in white sugar. There are interesting points here:

• To absorb white sugar, B vitamins must be extracted from the liver, nerves, skin, heart, muscles, eyes, or blood. This results in a deficiency of vitamins in the organs.
• Moreover, the deficit will increase until a person makes up for it by eating food rich in vitamins of this group.
• With excessive consumption of sugar, an increasing amount of B vitamins begins to leave the systems and organs.
• A person begins to suffer from increased nervous excitability, visual impairment, heart attacks and anemia.
• There may be skin disorders, fatigue, skin and muscle diseases, disorders of the digestive system.

It is safe to say that more of these violations would not have appeared if refined white sugar had been banned.

If a person consumes carbohydrates from natural sources, then vitamin B1 deficiency will not appear, since thiamine, which is needed for the breakdown of starch and sugar, is naturally present in food.

Thiamine, especially its norm, is very important for human life, it is involved in growth processes and in the functioning of organs. digestive tract. In addition, thiamine provides a good appetite and affect overall well-being.

There is a well-known direct relationship between the consumption of white sugar and the characteristics of cardiac activity. Of course, refined sugar negatively affects cardiac activity. White sugar causes thiamine deficiency, which contributes to cardiac dystrophy muscle tissue and extravascular fluid accumulation, which is fraught with cardiac arrest.

Sugar depletes energy

People mistakenly believe that sugar is the main source of energy for the body. Based on this, it is customary to consume a large amount of sugar in order to replenish energy. This opinion is fundamentally wrong for the following reasons:

• Sugar is deficient in thiamine. In combination with a lack of other sources of vitamin B1, it becomes impossible to complete carbohydrate metabolism, which means that energy output will be insufficient: a person will decrease activity and become very tired;
• Often, a decrease in sugar levels is followed by an increase. It's caused rapid rise insulin levels in the blood, resulting in a decrease in sugar, and lower normal value. Here the harm of sugar is undeniable.

As a result, an attack of hypoglycemia appears, which is characterized by the following symptoms:

1. Dizziness,
2. Fatigue,
3. tremor of limbs,
4. Nausea,
5. Apathy,
6. Irritability.

Why is sugar a stimulant?

Sugar is essentially a stimulant. Immediately after its consumption, a person receives a feeling of activity and some excitation of the sympathetic nervous system.

Against the background of sugar intake, an increase in the number of heartbeats is noted, blood pressure rises slightly, the tone of the autonomic nervous system and respiratory rate, and all this is the harm that sugar brings to the body.

Since these changes in biochemistry do not entail appropriate physical activity, the energy that arises due to an increase in the tone of the sympathetic nervous system does not dissipate, and a state of tension appears in a person. Therefore, sugar is also called "stress food".

Sugar helps flush out calcium from the body

Sugar changes the ratio of phosphorus/calcium in the blood. As a rule, the level of calcium rises, and the level of phosphorus decreases, this is the reason for the disturbance of homeostasis in the body. The phosphorus/calcium ratio remains disturbed even 2 days after sugar intake.

Changing the ratio of phosphorus and calcium does not make it possible to fully absorb calcium. Both substances are best combined in the proportion: calcium 2.5 to phosphorus 1. If this ratio is violated, then additional calcium will not be absorbed by the body. Calcium will leave with urine or form dense deposits in the tissues.

We can summarize: a sufficient amount of calcium can enter the body, but if it comes with sugar, then the absorption of calcium will not be complete. That is why the calcium in sweetened milk is never effectively absorbed.

It is worth eliminating the consumption of sugar and calcium together, since a lack of calcium contributes to the formation of rickets, a disease that is associated with calcium deficiency.

Sugar is necessary for metabolic processes, as well as oxidation. White sugar does not have any useful substances, so calcium is taken from the bones. Lack of calcium is the cause of weakening of teeth and bones, the changes usually lead to osteoporosis. Calcium deficiency or rickets may be associated with excessive sugar intake.

Summing up, we can say: in order to exclude health problems, it is necessary to exclude the harm of sugar from the diet, excluding the product itself in whole or in part.

Of course, you can’t stop consuming sugar 100%, because it is necessary for the functioning of the body. But it is important to keep the amount of sugar intake to a minimum. It is best to start eliminating sugar by giving up condensed milk, cakes, sweets, jams, that is, products with a large amount of refined sugar in their composition, you can also use

Sugar is made up of glucose and fructose. Without these white grains, it is sometimes even difficult to imagine delicious coffee or tea. In this article, we will tell you whether the body needs sugar, whether it benefits and how much it should be consumed per day.

The effect of sugar on the human body is a matter of controversy.

The effect of sugar on the human body

Glucose and fructose entering the body are used as energy sources. Glucose also helps to neutralize various toxins, so it is often injected into the blood in case of poisoning. It also stimulates the production of the "hormone of joy" - serotonin. That is, sugar gives a feeling of emotional uplift, allowing a person to feel happy. But this is only one, bright, side of the effect of sugar on the body.

There are many more negative effects of this sweet product. With excessive use in humans:

There is a metabolic disorder

Increases the risk of developing cardiovascular diseases;

significantly weakens the immune system;

premature aging and fading of the skin;

· there are skin rashes;

leached out calcium

Increases the risk of developing osteoporosis

diseases of the teeth and gums;

fat reserves are deposited;

Deficiency of B vitamins begins;

There is a feeling of false hunger, leading to overeating and obesity;

the amount of cholesterol in the blood increases;

Insulin production is suppressed

there is a risk of developing diabetes;

allergic reactions occur;

There is a feeling of addiction, forcing to consume more sweets.

That's why sugar is bad for the body. Scientists compare addiction to it with drug addiction- the effect of this product on the nervous system is so strong. With what more sugar in the blood, the worse the immune system starts to work.

Due to the huge negative impact refined sugar on the body, experts recommend excluding this product from the diet. However, it will not work to completely remove it from your menu, because sugar is found in many foods (for example, it can be found in mayonnaise, bread, pastries, yogurts, etc.).

In this article I will tell you about the harm and benefits of sugar for the human body, what are the harms and benefits of different types of sugar. Also, how to choose a natural sugar substitute without harm to health.

The harm of sugar to the body

Refined sugar is 99% simple carbohydrate, devoid of vitamins, minerals, enzymes and other beneficial substances. That is, in its pure form, sugar is only energy value, being a quickly digestible and very high-calorie product: its calorie content is approximately 4 kcal per 1 gram.

1. Not only does sugar not have its own nutrients, but valuable nutrients obtained from other foods are spent on its absorption. For example, the consumption of sugar leads to the depletion of chromium, which is responsible for metabolic processes in the body, regulates blood glucose levels, prevents the development of atherosclerosis, and has other beneficial properties.
2. Sugar also contributes to the leaching of calcium from the bone tissue. And calcium, as you know, is necessary for healthy bones and teeth, as well as for hematopoiesis, maintaining normal metabolism, and vascular health.
3. Sweets lovers develop hyperglycemia, i.e. the level of glucose in the blood rises. To utilize this glucose, the pancreas has to produce an increased amount of insulin, and it begins to work with overload. Over time, its strength is depleted, insulin secretion decreases, the process of glucose breakdown is disrupted, and this can lead to the development of type II diabetes.
4. Excessive consumption of sugar leads to an increase in the amount of triglycerides (fats) in the blood. First of all, this applies to people with low physical activity. Elevated triglyceride levels are a major risk factor for atherosclerosis, heart disease, and obesity.
5. Excessive sugar consumption causes dysbacteriosis, candidiasis, violation of protein and carbohydrate metabolism and, as a result, reduced immunity.
6. It is noticed that sweets calm us down and relax us. But eating sweet food takes off for a while psycho-emotional load without resolving the underlying problems. Often observed vicious circle: stressful situation - an increase in the diet of sweet foods - obesity - a new stress.
7. While eating sweets, the process of reproduction of pathogenic microbes in the oral cavity is accelerated, which leads to the development of caries.

So, excessive consumption of sugar leads to a lack of minerals and vitamins in the body, to a decrease in immunity, to metabolic disorders. And this, in turn, leads to obesity, the development of diabetes, cardiovascular and other serious diseases.

I have introduced you in general terms to the harm caused by sugar in general to the body of any person,Now let's go through some key points for different categories of people.

Harm of sugar for men

Excessive consumption of sugar with low physical activity leads to an increase in the level of bad blood lipids, which in turn leads to the defeat of all vessels in the body with atherosclerosis. This threatens with myocardial infarction, stroke, thrombosis, and also leads to a decrease in potency, since the basis erectile dysfunction lies the failure of the arteries.

Harm of sugar for women

For many women, it will probably come as a surprise to learn that sugar directly affects the condition and youthfulness of the skin. Scientists have found that excessive consumption of sweets disrupts the metabolism of collagen and elastin, the main proteins for building connective tissue. Thus, sugar prevents your skin from remaining young and toned.

Harm of sugar for children

The harm of sugar for children is difficult to overestimate.

• Firstly, sugar reduces the immunity of the child, predisposes to the development of asthma and diabetes in the future.
• Secondly, sugar has an extremely negative effect on the health of children's teeth. Initially, milk teeth deteriorate, and after that, there can be no talk of any health of permanent molars.
• Thirdly, sugar impairs the body's calcium metabolism, leading to osteogenesis imperfecta. This means that in children with a sweet tooth, the formation of the skeleton is disturbed and the risk of fractures is significantly increased.
• Fourth, high sugar intake- one of the main causes of a child's hyperactivity and his bad, hysterical behavior. This is what diet is based on.Feingold (for more details follow the link )

The most dangerous thing is that children are too susceptible to sweets and quickly get used to it. Something like an addiction develops, so in order to avoid the harm of sugar for a child, it is necessary to instill the right eating habits. Teach your child from a very young age to fruits, dried fruits and honey as an alternative to sweets with high concentrations of sugar and all kinds of harmful additives.

Harm of sugar for hair

Sugar is bad for hair for the same reasons it is bad for skin (see above). After all, for healthy hair a sufficient amount of collagen and elastin is needed. Therefore, sugar is the worst enemy of strong nails, radiant skin and eternal youth.

The harm of sugar for the liver

High sugar intake is negativeaffects the metabolism of fats in the body. And here's the thing: excess sugar in the body leads to an increase in blood triglyceride levels by an average of 60%. Excess triglycerides are converted in the liver to very low density lipoproteins (VLDL) and then to low density lipoproteins (LDL). This leads to the fact that excess fat is deposited in body fat. And if fats were deposited only in the abdomen and spoiled the figure, but fats accumulate inside us.

Organs literally “overgrow” with fat, hence such a liver disease as steatohepatitis arises, in simple words – fatty degeneration of the liver. Of course, there is nothing good when in such an important body, responsible for lots of metabolic processes in the body, instead of healthy cells, fat cells multiply. All this inevitably leads to impaired liver function.

The harm of sugar for blood vessels

As mentioned above, excess sugar affects fat metabolism in the body. An increase in VLDL and LDL is the main risk factor for the development of atherosclerosis. Also, an increased level of glucose leads to chronic inflammation of the walls of blood vessels, the formation of erosions and ulcers on them, which causes the vessels to “defend themselves”.

Atherosclerotic plaques are a kind of glue for eliminating flaws in the walls of blood vessels. Over time, after the vessels are “overgrown” with these plaques, the lumen of the vessels narrows and the blood flow in the organs and tissues is disturbed. This results in diseases such as heart attack and stroke. chronic illness kidney

The harm of sugar for the brain

You will definitely be surprisedfollowing information.Everyone from an early age knows that the brain eats sweets. However, scientists from the University of California . Turns out, high consumption sugar leads to insulin resistance, which subsequently disrupts the interaction between brain cells.

Ultimately, this leads to impaired memory, concentration and reduces the ability to learn. Therefore, we say “yes” to a chocolate bar before an exam or an interview, and we say “no” to the abuse of sugar on an ongoing basis.

Sugar or sucrose- a disaccharide widely distributed in nature (found in many fruits, fruits, berries, in large quantities - in sugar beet and sugar cane), consists of 2 monosaccharides: glucose and fructose. The breakdown of sucrose into glucose and fructose begins already in the mouth under the action of salivary enzymes. Through the membranes of the cells of the oral mucosa, and then the small intestine, glucose is rapidly absorbed into the blood. Fructose is absorbed somewhat differently and does not cause an increase in the hormone insulin.

Glucose (grape sugar)- this is the only sugar that directly enters the bloodstream and nourishes all the tissues of our body. Glucose is the main and most versatile source of energy. First of all, the cells of the brain, liver and muscles need it. Glucose increases physical endurance and activates brain activity person. With heavy physical and intense mental work, the need for glucose increases. Athletes may experience an acute need for glucose, for example, for quick recovery muscle tissue after intense training.

Lack of glucose in the body can adversely affect the nervous system. Thus, a decrease in blood glucose levels while observing very strict carbohydrate-free diets can cause the development of neurosis. In addition, the abuse of such diets adversely affects the provision of muscles with the necessary nutrients resulting in dry and wrinkled skin.

Glucose is used in medicine. It helps to neutralize and remove from the body toxic substances, restoration of water and electrolyte balance. Glucose is widely used in poisoning, infectious diseases, heat stroke, dehydration, bleeding, acute heart failure, liver disease, etc.

Thus, glucose is the most important metabolite. But! For the full functioning of the whole organism, the content of glucose in the blood should be in the range of 3.4-5.5 mmol / liter. Therefore, when using rich fast carbohydrates(simple sugars) products observe the measure.

The rate of sugar consumption

How much sugar can you eat without harming the body?

Specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences recommend consuming no more than 50-70 g of sugar per day, taking into account ready-to-eat sweet foods (sweets, sweet drinks, confectionery, desserts, ice cream, etc.). For the elderly, the sugar norm is much lower and amounts to 30-50 g per day. According to the Union of Sugar Producers of Russia, the average Russian eats only about 100 g of sugar per day in its pure form.

The indicated sugar consumption norms refer to healthy people. People with diabetes, metabolic syndrome, prone to fullness should completely give up sugar! The fact is that glucose in the body is formed not only from sucrose, but also from amino acids, starch and fats. With a full balanced diet lowering the rate of sugar consumption is not dangerous, but excess sugar threatens trouble. Therefore, make sure that the amount of sugar you consume does not exceed the recommended amount.

Which sugar is healthier?

Refined (refined) sugar

There are two types of refined sugar produced in the world: cane and beet.

• Cane sugar requires additional refining and decolorization. To do this, at the final stages of production, special filters are used to obtain white sugar.
• Beet sugar does not need a bleaching procedure.
• Beet and cane sugarsugar have equal characteristics in composition and taste.

Both refined white sugars are made from sucrose. Sucrose does not contain any vitamins, mineral salts, or any biologically active substances. However, with all this, it is an important source of energy for humans. (See the benefits of sugar above).

Brown (unrefined) sugar

Brown sugaris cane sugarwhich has undergone minimal industrial processing. Benefits of brown sugar in molasses. Molasses is molasses that coats sugar crystals in a syrupy liquid. Brown color. Unrefined sugar brings some benefit body due to the content:

• copper,
• calcium,
• magnesium,
• gland,
• phosphorus,
• potassium.

If we compare white and brown sugar according to the benefit / harm criterion, then, of course, brown sugar has more advantages. Any refined product is less useful than natural, that is, one that is closer to nature. Although, talking about special nutritional value no brown sugar either.

Cane sugar

As you have already understood from the above, cane sugar is made from sugar cane in two ways: with and without refining. And the benefits of cane sugar lies in molasses - molasses.

Thus, it is unrefined cane sugar that is more beneficial than refined white sugar.However, one should not forget about daily rate sugar consumption.

Burnt sugar

Burnt sugar is known in the culinary environment and also as a cough suppressant. When heated, the sugar darkens, thickens and becomes caramel.It is quite possible to usesuch sugar to decorate some dish, but it is unwise to treat a cough with it.

• Firstly, hard sweet caramel, when absorbed, will cause even more irritation of the oral mucosa, throat and pharynx.
• Secondly, sugar negatively affects the immune system: it weakens it and promotes the reproduction of pathogenic microorganisms.

Thus, using burnt sugar for coughs, you only help microbes to increase their numbers, since sugar is a wonderful food for them.

fruit sugar

Fruit or fruit sugar is nothing but fructose. This monosaccharide is present in all sweet berries and fruits. This carbohydrate will benefit and saturate you with energy if you eat an apple or strawberries. But, unfortunately, if you use fructose instead of sugar, then this will not be entirely safe.

Harm fruit sugar is as follows: fructose is converted into fat in the first place compared to other carbohydrates. And this is fraught with a failure in metabolism and rapid weight gain. Therefore, for those who want to lose weight, as well as those suffering from type 2 diabetes, it makes no sense to switch to fructose. This category of people has only one way out - limiting the intake of simple carbohydrates.

Palm sugar (jaggery)

Palm sugar is made by evaporating palm tree sap. The main producers of jaggery are India, Myanmar, Indonesia, so this sugar is not very popular in our country. It is sold in the form of tiles, crystals, outwardly it is somewhat reminiscent of the Korovka candy.

Crude palm sugar is an unrefined product that is rich in iron, calcium, potassium, magnesium, phosphorus, and zinc. Like cane and beet sugar, palm sugar is a good source of energy for humans.

Many people who are afraid of the harm of sugar, as well as those who want to lose weight, ask themselves the question: “What can replace sugar without harm to the body?”. But first of all I want to note a very important thing. The fact is that the process of losing weight is possible only under one condition: you must spend more energy than you consume. Therefore, it makes no sense to replace sugar with a sweetener and at the same time lead a familiar lifestyle without changing anything drastically.

If you still decide to change your habits, including reducing the amount of sugar consumed, then you can resort to the use of a sweetener. I recommend natural sweetener stevia. And here are the reasons why:

• Stevia - natural sweetener made from the stevia plant
• Stevioside - sweet component of stevia – 300 times sweeter than sugar
• Stevioside calorie free
• Stevia has certain beneficial and medicinal properties.

Currently, almost all food products that are presented on the shelves in the store, you can find sugar.It's hard to believe, but sometimes there is too much sugar in, at first glance, useful products. This is especially true for ‘fat-free’ foods, where there is nofat, but full of sugar.And as we have already found out, excess sugar turns into triglycerides (fats) and causes significant harm to our body. And what then is the point of buying low-fat products, but sweet? Therefore, carefully read the labels and note how much sugar is contained in a particular product.

Sugar in fruits

Fruits contain fruit sugar - fructose. And, as mentioned above, fructose can turn into fat faster than other carbohydrates. However,she is a dangeronly if it enters the body in excess. That is, the whole point is precisely in the amount of fructose that enters the body.

Fruits, in addition to fructose, contain a large amount of fiber, vitamins and antioxidants that are useful for the body, which makes them indispensable food products. Therefore, they should be a mandatory component of the diet of both children and adults.

But it is better to refuse the use of fructose as a sweetener in favor of stevia.

Sugar in honey

Sugar in honey is represented by simple sugars (monosaccharides) and their compounds: 38-40% fructose and 32-35% glucose. The sugars found in honey are not only an excellent source of energy, but also therapeutic effect for the whole body:

1. Regulate nervous activity
2. Normalize blood pressure
3. Expand blood vessels
4. Improve nutrition of the heart muscle
5. Improve metabolism,
6. Increase urination.

Sugar also loses to honey in terms of the glycemic index. The glycemic index (GI) is a measure of how a food affects blood sugar levels. The higher the GI of the foods you consume, the more intensively the pancreas works, releasing insulin. Often eating foods with a high glycemic index, you increase the risk of developing diabetes, gaining excess weight, diseases of the cardiovascular system.

The lower the GI level, the lower the load on the pancreas. The glycemic index of sugar is 60-70 units, and that of honey is 49-55.

Honey is much sweeter than sugar, and therefore a person will eat much less of it than he would eat sugar. Thus, we can conclude that natural honey has many advantages over sugar. However, do not forget that everything is good in moderation.

Books about the dangers of sugar

Salt, sugar and fat. How the food giants got us hooked

Every day we consume an average of 8.5 g of salt - twice the recommended amount. And almost all of this amount is contained in finished products, which are supplied to us by an industry with an annual turnover of up to a trillion dollars. In this book, Pulitzer Prize-winning Moss talks to insiders. Food Industry and using the examples of Coca-Cola, Frito-Lay, Nestle, Kraft and many others shows what marketing techniques are used in the industry and how specialists in the laboratories of food giants find the "point of bliss" - the perfect combination of ingredients to create attractive products. After reading this book, you won't be able to look at supermarket labels the same way. This book has been listed best books of the Year by The Atlantic, The Huffington Post, Men's Journal, MSN (U.K.), Kirkus Reviews, Publishers Weekly.

Sugarless. Science-based and proven program to get rid of sweets in your diet

A program that will get rid of your sweet tooth, help you lose weight and feel better than ever. A third of the calories in our diet come from sugar, found mostly in processed foods (and, of course, desserts). This epidemic is on the rise. It is possible that it is the excessive consumption of sugar and addiction to it that is the cause of your problems:

• Constant fatigue;
• Weaknesses;
• Anxiety;
• Overweight.

In his book famous doctor with 30 years of experience, Jacob Teitelbaum talks about four types of sugar addiction, helps the reader identify his own and suggests step by step plan fight bad habits.

How to wean a child from sweets
Authors: Jacob Teitelbaum, Christl Fiedler
A science-based and proven program to help eliminate sugar from your child's diet. Diet modern child contains, as a rule, a lot of sugar: in fruit juice, chocolate milk, sweet muesli and bars, soda and fast food, not to mention cookies and sweets. Many foods contain "hidden sugars" (like corn syrup and sweeteners) even though they don't appear to be sweet at first glance. According to some studies, children on average consume 23 teaspoons of sugar per day! While the recommended amount is two to three times less. This book contains a proven plan for ridding your child of sweets in their diet. The authors are renowned physician Jacob Teitelbaum and specialist in baby food Deborah Kennedy - Prepared step by step recommendations for every day, which will help you smoothly prepare your child - including emotionally - for giving up sweets and will help you avoid all the pitfalls, quarrels and tantrums along the way.

Documentary on the dangers of sugar