Which Type Of Sugar Is Good For Health

Which Type Of Sugar Is Good For Health – In nutrition, sugar refers to simple carbohydrates that consist of one or two basic carbohydrate units, such as glucose, fructose, and galactose. Consumers often use “sugar” to describe simple carbohydrates that taste sweet, but not all sugars are sweet.

There are many types of sugar that we add to baking or hot drinks, such as white sugar, brown sugar, raw sugar, and honey. But if we look at packaged products, the list of ingredients will still have many options. Corn syrup, palm sugar, molasses, maple syrup and agave nectar are just a few.

Which Type Of Sugar Is Good For Health

Which Type Of Sugar Is Good For Health

Although there are many types of sugar, they are very similar in terms of nutrition. It mainly consists of glucose, fructose and sucrose, which are the basic types of sugar. Glucose and fructose are slightly different in their chemical structure, while sucrose is a sugar made up of one glucose and one fructose.

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The differentiating factors of sugar are its source (from sugar cane, beet, fruit, nectar, palm or coconut extract), flavor profile and processing steps.

White sugar, also called table sugar, is the final result of processing and refining sugarcane or beets. During the refining process, moisture, minerals and compounds that give sugar color are removed, and white refined sugar is made. The product containing the compound removed during the refining of sugar is known as molasses.

Brown sugar is refined white sugar with varying amounts of molasses added to it. Raw sugar, brown sugar and molasses contain coloring compounds from natural sources or from the breakdown of sugar (caramel) during sugar processing.

Honey contains a sweeter form of sugar, which means you don’t need to use too much. It also contains more water than table sugar.

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Honey is a sugar-rich nectar collected by bees from various flowers. Fructose is the main sugar found in honey, followed by glucose and sucrose. The sweetness of honey is related to its high fructose content, and fructose is known to be sweeter than glucose or sucrose. Honey is 17% water.

Syrup can be produced from a variety of plant sources in the form of sap and fruit. Some examples include agave (desert juice), corn, dates, grapes, maple, and pomegranate syrup.

Since agave and corn are more complex carbohydrates, they are first broken down into sugars during the cooking process before being added to the syrup. Corn syrup is often made into a sweet version, high fructose corn syrup.

Which Type Of Sugar Is Good For Health

Fruit sugar can be made by drying and grinding fruits such as dates. Sugar produced through this process shares the same nutritional composition as fruit (such as fiber and minerals) but a lower water content.

Coconut Sugar Nutrition

Some studies show that white sugar and high fructose corn syrup have a negative effect on our health. So why should we replace this type of sugar with another?

Some sugars, such as honey and agave syrup, are high in fructose. Fructose is sweeter than glucose and sucrose, so a smaller amount may be needed to achieve the same sweetness as white sugar. Honey and syrup have a high water content. Therefore, the sugar content is less compared to the weight of white sugar.

Due to the various stages of processing and refining, less processed and unrefined sugar plants have a higher content of minerals and compounds that give them their color. These compounds increase the body’s antioxidant capacity, which reduces cell damage that causes many chronic diseases.

Although the antioxidant content in date sugar and molasses is several times higher than white sugar and corn syrup, it is still low compared to other antioxidant-rich foods. For example, to get the same amount of antioxidants in one cup (145 grams) of blueberries, it takes more than 500 grams of palm sugar or molasses.

Sugar, Sweet Granulated Sugar With Text, Diabetes Prevention, Diet And Weight Loss For Good Health. 15187320 Stock Photo At Vecteezy

Different types of sugar raise our blood sugar levels at different rates after consumption. The concept of the glycemic index (GI) is used to compare the ability of foods containing carbohydrates to raise blood sugar levels over two hours.

Pure glucose is used as a carbohydrate reference, and its value is 100. A higher GI indicates a food’s potential to raise blood sugar levels, and high blood sugar levels can lead to disease. High GI foods are also less filling.

The GI values ​​in the table below are collected from the GI database. Corn syrup has the highest GI because it is mainly composed of glucose. White sugar, which is 50% glucose and 50% fructose, has a slightly lower GI. Based on the value in the GI database, agave syrup has the lowest GI value. Therefore, it is a better choice than other types of sugar when it comes to blood sugar management.

Which Type Of Sugar Is Good For Health

Honey is reported to have some ability to kill germs due to the presence of many natural compounds. But it is still not clear how to get the antibacterial properties of honey.

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In the end, sugar in our body is still sugar. So, even though honey, raw sugar, palm sugar, and molasses are “better” than white sugar and other sugars, everyone should try to reduce their sugar intake.

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Despite the warnings, many people still overdo it. “The average daily sugar intake in the US is 73 grams, or 17.4 teaspoons, which has decreased slightly in recent years, but is still well above the ideal level,” says Margaret W. Hitch, RD, author of “Break the Sugar Habit. . “

In this case, he follows the guidelines of the American Diabetes Association and the American Heart Association of no more than 24 grams (6 teaspoons) and 36 grams (9 teaspoons) per day for women and men, respectively.

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It’s important to know exactly what sugar does in the body to help you create healthy habits and meet your nutritional goals—starting with that first bite.

Eat cookies, ice cream, candy, or other sweet treats and your body will break down the added sugar it contains into glucose and fructose. “Glucose is handled differently in the body than fructose,” says Eich. Glucose is a simple sugar or monosaccharide and the building block of carbohydrates is the body’s preferred source of energy. “Glucose goes directly into the bloodstream and is used for energy,” explains Eich. Fructose (often called fruit sugar), on the other hand, is made in the liver, where it must be converted to glucose before it can be used as energy. For example, if you eat fruit, this is usually not a problem because the fiber and nutrients help slow absorption and stabilize blood sugar levels. However, fructose is often found in processed foods (think high fructose corn syrup) and when consumed in excess, the liver turns into fat. This can have a negative effect on triglyceride levels (a type of fat in your blood) and is a sign of heart disease.

Thanks to the spike in blood sugar and the resulting crash, you will need another handful of candy from the office bowl to feel “good” again. The process “often translates into a drop in mood and energy levels, depending on the person and the amount of sugar consumed,” Eich said. Sugar is often considered an addiction because the brain is in tune with dopamine (the “feel good” chemical) released every time you consume sugar. This means that you need more sugar to get the same amount of sugar. “Usually, sugar cravings can pass over the next few days,” says Eich.

Which Type Of Sugar Is Good For Health

We emphasize that overconsumption of processed foods with excess sugar can contribute to weight gain or make it difficult to lose weight, but the harm is worse. Too much sugar causes the pancreas to overwork (which can lead to diabetes) and hardens the arteries (increasing the risk of heart disease). It also raises blood pressure and lowers “good” HDL cholesterol, says Eich. Finally, research shows that too much sugar can change your brain chemistry and increase your risk of depression.

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It is important to remember that not all sugars are created equal. Sugar is a natural part of foods such as fruits, vegetables, dairy products, and grains. When you eat all these foods, you also get plenty of nutrients like vitamins, minerals, proteins, fats, and hydrating water. You will also get fiber, which slows down digestion and releases sugar into the bloodstream, preventing the aforementioned accidents. Try apps like MyFitnessPal to track your sugar levels, help you prioritize whole foods, and cut back on added sugar in processed foods.

Jessica Migala Jessica Migala is a freelance health and fitness professional based in the suburbs of Chicago. She spends her days writing with him

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