Sugar is bad: why and how to remove it from your daily life

You should know that one of the main guidelines for those who want to follow a healthy diet is to significantly reduce their daily sugar intake. But is he such a villain ?! Or is it possible to consume it moderately without harming your health ?!

Is it a fact that excessive sugar consumption is bad? And this is not just that it leads to weight gain, but is associated with the development of a number of diseases.

But is it possible to speak of a? Tolerable? Consumption? of sugar in everyday life? After all, the big problem is overkill! Above all, it is interesting to know smart options to replace this ingredient.

Below you understand why exactly sugar is bad for your health and gives tips to replace your consumption in the best way!

Sugar Types

Did you know that there are several types of sugars and some are even considered healthier? See below the particulars of the main ones.

Also read: 10 Healthy Alternatives to Kill Your Craving for Candy

• Refined sugar: Nutritionist Ana Valeria Ramirez explains that, as the name implies, this is the type of sugar that goes through a process of refinement, in which it loses more than 90% of its nutrients (vitamins and minerals). • To get white it gets many chemical additives like sulfur for example. It is considered the worst sugar for our health. The whiter the sugar, the more chemical it has. A teaspoon (5g) has 20 calories, 5g carbohydrates?
• Brown sugar: Ana Valéria explains that this is the grossest form of cane sugar extraction, does not go through refinement, so it conserves various nutrients such as calcium and iron. This is one of the healthiest. One teaspoon (5g) has 20 calories, 5g of carbohydrates, 1 mg of magnesium and 2.1 mg of iron.
• Raw sugar: The nutritionist explains that this type of sugar undergoes a slight refinement, so it can maintain the nutrients. "It is also a good option, especially in organic form, without chemical additives," he says. One teaspoon (5g) has 20 calories, 5g carbohydrates, 1 mg calcium and 2.1 iron.
• Coconut sugar: It is obtained through the coconut palm sap, after a heating process to remove the water, until it is completely dehydrated. At the end of this process, are there many crystals left? end product of coconut sugar. It is totally natural as it does not go through any refinement process and has no preservatives. It is still very nutritious, with several vitamins, such as those of the B complex (B1, B2, B3 and B6), besides having several minerals, such as potassium, zinc, iron and magnesium. It also has low glycemic index ?, explains the expert. One teaspoon (5g) has 19 calories, 5g of carbs.

This makes it easy to see that the most important thing is to avoid refined sugar. But it's good to know that the other sugary options, while healthier, should not be consumed in excess.

Are there any benefits to sugar consumption?

Nowadays, much is said about the harmful effects of sugar. But can it somehow be beneficial to health? The answer is yes, as emphasized by nutritionist Ana Valéria:

Glucose Supply: It is responsible for providing glucose to the body, which acts on the functioning of the brain, retina and kidneys. Glucose also acts on the proliferation of good bacteria, contributing to the elimination of harmful bacteria ?, highlights the nutritionist.

It is a source of important nutrients: Ana Valéria explains that sugar is an important source of calcium, phosphorus, iron, chlorine, potassium, sodium, magnesium and B vitamins. Therefore, the importance of sugar not going through the refinement process is therefore a better option. healthy.

Promotes wellness: "Sugar also contains substances that stimulate the brain to produce serotonin, responsible for the feeling of well-being and pleasure," says the expert.

Read also: 8 Natural Alternatives to Substitute Sugar in Your Diet

Despite these benefits, it is worth emphasizing the importance of choosing the types of sugars that have not gone through the refinement process and always consuming them in moderation!

The dangers of sugar

But anyway, why is sugar bad? Below you know the main damage it offers to health:

Obesity: Ana Valéria points out that the main problem caused by excessive sugar consumption is obesity, considered today a worldwide epidemic, being a risk factor for other major chronic diseases.

Heart diseases: Obesity, in turn, is a risk factor for cardiovascular problems such as coronary disease, heart failure, sudden death, among other complications.

Hypertension: Obesity is also a risk factor for hypertension (when the blood force against the artery wall is too great), which can lead to heart disease and stroke.

Read also: Sugar: The Great Diet Villain?

Diabetes and Cancer: Obesity is still a risk factor for diabetes and even cancers.

Excessive Calorie Consumption: Ana Valéria points out that, besides being caloric, sugar has no nutritional value (when it goes through the refinement process). That is, it is undesirable especially when the idea is weight loss.

To avoid all these problems mentioned, the nutritionist emphasizes that a change of habit is very important: eating healthier foods, consuming less processed products and practicing physical activities. ? We must not forget that sugar is important for body functions, but we need to get rid of the excesses? Is moderation fundamental?

Alternatives to replacing refined sugar

Isn't it necessary to totally give up the sweetest foods? The tip is to make better choices! Know good substitutes for refined sugar:

• Honey: Ana Valeria explains that he is one of the best "natural sweeteners". It comes from flower nectar and contains 80% natural sugars, 18% water and 2% minerals, vitamins, pollen and proteins. However, it is good to remember that honey has calories, so it should be used in small quantities and should not be heated in order to maintain its nutrients.
• Stevia: It is a natural sweetener made from the leaves of the stevia rebaudiana plant. The nutritionist explains that stevia is ideal for diabetics, has no calories, contains no sugar or carbohydrates and has low glycemic index? but sweetens very well!
• Organic Sugar: Ana Valéria explains that the benefits of this type of sugar come from the cultivation of sugar cane, which does not carry pesticides, and also from the production process, which does not use chemicals. It does not undergo refinement, so it has darker and thicker grains. But it is worth noting that its consumption should also be moderate, as it increases the blood glucose level.
• Brown sugar: It is one of the healthiest sugars because it does not go through the refinement process in the industry. The darker the better? It means you have gone through less filtering. As it is processed without chemicals, it retains minerals such as iron, calcium, phosphorus, magnesium and potassium. But as it contains calories, should it be used sparingly? Advises the nutritionist.

  Also read: 5 ridiculously easy ways to eat less sugar

• Raw sugar: Its refinement is light, goes through a drying process, so it is more concentrated. Like brown, demerara has higher nutritional value than refined. Besides, is he sweeter ?, highlights Ana Valéria.
• Maple Syrup: The nutritionist explains that it is made from maple sap (a common plant in Asia and Europe), resulting in a sugary liquid. It is made up of 70% sucrose with a low level of fructose. It is very healthy, has a good amount of manganese, calcium, potassium and zinc. It is also rich in antioxidants, which help neutralize free radicals. The syrup is heat stable, so it can be used in hot preparations, he says.
• Agave Syrup: extracted from a cactus, is very similar to honey. However, while honey is composed of 50% glucose and 50% fructose; agave syrup has more than 80% fructose alone. Another important factor is the glycemic load, which is much lower than honey and sugar. This syrup contains carbohydrates, vitamins and minerals (such as iron, calcium, potassium and magnesium). However, it should also be used moderately, because although it has a low glycemic index, it has a high fructose content ?, explains Ana Valéria.
• Molasses: The nutritionist explains that this is a byproduct of the sugar or beet production process, concentrating its nutrients and giving it its sweet taste. It is rich in all nutrients extracted from sugar during the refining process. It is a good source of iron and calcium. It also has copper, magnesium, zinc, selenium and potassium.Despite having a moderate glycemic index, should be avoided by diabetics ?, clarifies.
• Coconut Sugar: As it has a low glycemic index, it avoids insulin spikes, which contributes to weight loss. It is made from coconut palms and its manufacturing process does not include refinement. It has the power to sweeten without leaving any residual taste. The main component of coconut sugar is sucrose, followed by glucose and fructose. It is still a good source of potassium and vitamin C ?, explains the nutritionist.
• Xylitol: It is a natural sweetener made from vegetable fibers, sweetens without a residual taste, has few calories and does not increase blood glucose levels.
• Yacon Syrup: It is made from the root of this tuber, common in the Andes region. ? Juices are extracted from the roots, then filtered without chemical additives. The end product is a thick dark syrup that resembles molasses. Being a prebiotic, it helps absorb calcium and other vitamins, ensuring a healthy gut flora. With low glycemic index and high concentration of prebiotic fiber, yacon syrup is a great option for diabetics and for those who wish to lose weight ?, highlights Ana Valéria.

In addition to these suggestions, another tip is to use dates, or other dried fruit, to sweeten recipes such as cakes and pies. But remember that they should also be consumed in moderation.

The different sources of sugar

Controlling sugar consumption is not just about avoiding sugar added to foods (such as coffee, juices, fruits and candy recipes)? This is because many other foods bring sugar in their composition. Check out some examples:

Fruits, cereals, honey: They naturally contain fructose and, however healthy, should not be consumed in excess.

Milk and derivatives: They have glucose and galactose, which are also types of sugars and should not be consumed in excess.

Rice, Potato, Corn, Flour, Potato Starch: These, among other foods, contain starch, which is made up of several glucose molecules. They should always be consumed in moderation and the tip is to invest, preferably, in full versions.

Corn Syrup: It is a concentrated sugar solution, present in many industrialized products, such as karo, cakes, puddings, soft drinks, box juices, etc.

Sausage, hamburgers, cereal bars, food supplements and processed foods: Many of these foods contain maltodextrin, which is made up of several glucose molecules. Be alert!

Soft drinks: The drink is certainly the champion in amount of sugars. A can contains about 35 grams of sugar, ie 8 teaspoons of sugar. In addition, soft drinks contain many artificial substances in their composition and have very little nutritional value.

These are just examples. One detail is that many people consume sugar without realizing it? For example, it consumes a saltine cracker believing that there is no reason to have sugar, but in the end, it contains sugar, and not a little!

Pay attention to packaging labels

Ana Valeria points out that most foods high in sugar? like candy, soda and candy bars? Contains few essential nutrients. And it's good to know that sugars can have several different names on ingredient labels.

Be careful to read the label carefully, as added sugar may come in other names such as anhydrous dextrose, corn syrup, corn syrup solids, fructose, lactose, malt syrup, maltose. , nectars, etc. ?, says Ana Valéria.

According to the nutritionist, the ideal is to reduce the consumption of processed foods and beverages. To give you an idea, the stuffed cookie is one of the most sugar-laden foods. It has a very high energy density, as well as saturated fat and additives used to color the cookies and filling ?, he says.

Ana Valéria explains that the WHO (World Health Organization) suggests limiting to 5% the daily consumption of sugar. So for an adult who eats 2,000 calories a day, that is 100 calories, or about 25g or 6 spoons of added sugar. The recommendation takes into account the sugars naturally present in fruits, vegetables, milk, in short, in foods that are eaten daily ?, clarifies.

Thus, knowing the harms that sugar can offer when consumed in excess, and knowing that many foods naturally have sugars in their composition, the tip is mainly to give preference to healthier options, totally excluding the use of refined sugar in everyday life. !

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