Sugar: the big villain of diets?

Once a person decides to follow a weight loss diet, they know that one of the first steps to take is to lower their sugar intake. This is because it is fully associated with weight gain.

However, to say that he is always the big villain of diets is not entirely correct, according to Pâmela Miguel, nutritionist at the Dr. Fernanda Granja Clinic. Is this a very strong term? The big problem is the type of sugar we consume and the amount. Usually the most consumed sugar is refined, also known as white sugar, and in large quantities. It provides the body with only calories, because all its vitamins and minerals are lost in the process of refinement, he says.

The nutritionist points out that, despite providing energy (the end product of sugar digestion is glucose, the main source of energy), our body needs many vitamins and minerals (Magnesium, Iron, Zinc, Selenium etc.) to ensure energy to the body. throughout the day, which we can't get from eating refined sugar.

Pamela explains that many people get their taste buds used to a large amount of refined sugar, and end up sweetening foods that are already naturally sweet, such as fruit juices, for example. "This excess raises our blood glucose levels and, consequently, the level of the hormone insulin, which can lead to increased body fat, as well as disease," he says.

Other evils

In addition to its excessive consumption being associated with weight gain, sugar can offer other health problems.

• Excessive consumption of refined sugar and its consequent changes in glucose and insulin levels may contribute to the emergence of diseases and changes in the body, such as: diabetes; Insulin resistance (pancreas failure, organ responsible for the production of insulin and the consequent lack of hormone) and liver steatosis (accumulation of fat in the liver)? says nutritionist Pâmela.

? This excessive consumption also hinders nutrient absorption and favors the growth of bad bacteria in the gut? for it is food for them and ferment in the intestines increases blood acidification, promoting premature cell aging; stresses the body, leading to the increase of the hormone Cortisol (stress hormone), promoting the accumulation of fat in the body and increased free radicals and even harms the process of elimination of toxins from the body ?, adds the nutritionist.

The different types of sugar

It is noteworthy that there are several types of sugar on the market and it is essential to know the difference between them, as explains nutritionist Pâmela:

Brown sugar: It is the grossest form of sugar, made from freshly extracted sugarcane juice. ? This type of sugar goes through no refining process, besides not receiving chemical additives. Preserves your vitamins and minerals (calcium, magnesium, phosphorus, potassium, copper, zinc, sodium, vitamin B1, vitamin B2, vitamin B3, vitamin C) ?, says the nutritionist.

Raw sugar: It is a byproduct of brown sugar, obtained from a mild process of purification of brown sugar. "It retains a high nutritional value, very similar to brown," says Pamela.

Crystal Sugar: is obtained from some refinement processes, can lose about 90% of vitamins and minerals (present in the brown).

Refined Sugar / White Sugar: obtained from processes of refinement and addition of chemical additives such as sulfur. "This type of sugar loses virtually all its vitamins and minerals, leaving only the calories," recalls the nutritionist.

Icing Sugar: goes through a sophisticated refinement and gets the addition of 3% corn or rice starch. "Like refined, it does not preserve vitamins and minerals," says Pamela.

Light sugar: It is a combination of refined sugar and artificial sweeteners.

Is sweetener a good option?

Pâmela Miguel explains that the consumption of sweetener should be indicated for those who can not consume sugar, such as diabetics, people with insulin resistance or other health changes.

? The sweetener, while containing almost no calories, has a sweetening power 300 times greater than sugar. This effect activates receptors in the tongue and intestine stimulating the absorption of glucose (end product of sugar digestion), but this glucose does not enter the bloodstream, thus generating a greater desire to eat sweets and carbohydrates ?, highlights the nutritionist.

Thus it is worth to be aware and also avoid the excessive consumption of sweeteners!

Moderate Consumption

In order not to become, in fact, a villain for your diet (and health), sugar should be consumed moderately and only added to preparations or foods that really need it."Many juices made from natural fruit and concentrated fruit-based sweets, for example, do not need it," says Pâmela Miguel.

"Cafes, cakes, sour fruit juices, pies, among others, can be sweetened, but give preference to brown sugar or demerara," adds the nutritionist.

Pamela points out that the World Health Organization (WHO) recommends that sugar intake does not exceed 10% of the calories in the diet. "Thus, on a 2000kcal diet, sugar consumption should not exceed 50g (approximately 4 tablespoons)," he explains.

4 Tips for Decreasing Daily Sugar Consumption

The guidelines are from nutritionist Pâmela Miguel:

1. Try to adapt your taste to the natural taste of food;
2. Fruit purees can also be ways to sweeten cakes and pies;
3. Cinnamon powder added to coffee and other preparations can contribute to reducing the amount of sugar.
4. Consume sugar only in a moderate amount and in a rotating form: interspersed between brown sugar and demerara. Other options for this caster are: honey and agave extract.

You now know the risks that excess sugar offers to your health. Choose brown sugar whenever possible or use the tips above to make smart substitutions. And regarding brown sugar, always remember: moderation is the key word!

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