Sugar, sweeteners and sugar substitutes
Healthy Eating And Diet / / August 12, 2017
natural sugar found in milk and dairy products (lactose) and fruits (fructose).Most of the sugar contained in the sugar added during processing and cooking, or ready-made products, but most finished products are composed of sugar substitutes.
Sweeteners made from a variety of sugars:
- provide a sweet taste when added to foods;
- maintain the freshness and quality of products.
sugar needed as preservative in jams, jellies and juices and flavor enhancer in processed meat.
Sugar provides the fermentation of bread and pickles.
When we eat foods containing natural sugars (e.g., fruit), these products, in addition to sugar, also include vitamins, minerals and fiber.
However, many products contain no added sugar nothing but calories.These foods and drinks are often called "empty" calories and they are not good for human health.
Most people know that soda has a lot of added sugar.However, many people do not know that the popular drinks such as vitamin, sports, coffee and energy drinks also contain lots
Some sweeteners are made by processing sugar compounds.Other sweeteners are found in nature:
- Sucrose (table sugar) is produced from sugar beet juice is low in sugar or from sugar cane.
products with sucrose include raw sugar, granulated sugar, brown sugar, confectioner's sugar, etc.It is composed of glucose and fructose.
- Raw sugar formed when moisture from the sugar cane juice is evaporated.
- Brown sugar is made from sugar crystals from the syrup of lemon balm.
- icing sugar (also known as powdered sugar) - a finely ground sucrose.
Other commonly used sugars include:
- fructose (fruit sugar) - a natural sugar in all fruits.It also includes levulose, or fruit sugar.Honey produced by bees which is a combination of fructose, glucose and water;
- fructose corn syrup (sugar made from corn).Fructose corn syrup is often used in soft drinks, baked goods, and some canned products.This liquid made of maltose, glucose, dextrose, and sugars.
also produce sugars from sugar alcohols : sorbitol, erythritol, etc., but they are frequently harmful to health.Other types
- Dextrose - glucose is combined with water;
- inversion of sugar by dividing sucrose into two parts: glucose and fructose.This sugar sweeter than sucrose, and is used in liquid form, which helps maintain the candy and sweet pastries.
- agave nectar is highly processed sugar from the plant agave tequila.It is mainly composed of glucose and fructose.Agave nectar is almost 1.5 times sweeter than regular sugar.It is often as an ingredient in recipes substitute honey or sugar;
- glucose - found in fruits in small quantities.It is also a syrup made from corn starch;
- lactose (milk sugar) - carbohydrate in milk which is composed of glucose and galactose;
- maltose (malt sugar) - it is obtained in the fermentation process.It is available in beer and bread;
- maple sugar - comes from the sap of maple trees.It is composed of sucrose, fructose and glucose;
- molasses - is taken from the residue of sugar cane processing.
Side effects sweeteners
Sugar provides calories and no Contains no nutrients.Sugar or nutritive sweeteners can lead to tooth decay.
large number of sugar-containing product, along with other carbohydrates and fats may lead to obesity in children and adults.Obese people have a much higher risk of developing type 2 diabetes, metabolic syndrome and high blood pressure.Sugar alcohols
- such as sorbitol, mannitol, xylitol - can have a laxative effect when used in large amounts.
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sugar in moderate amounts is included in the list of safe foods.It contains 16 calories per teaspoon.All types of sugars described in this article may be used in moderate amounts.
recommend to limit in your diet the amount of added sugar.Recommended focus on all added sugar, rather than only on one type of sugars.
Women should get no more than 100 calories per day from sugar (about 6 teaspoons of sugar).
Men should get no more than 150 calories per day from sugar (about 9 teaspoons of sugar).
Dietary recommendations for all - limit the consumption of added sugar.
strategies and recommendations to reduce added sugar:
- drink clean mineral water instead of all sorts of drinks;
- eat less candy, desserts, milk-based - such as ice cream and desserts based on grains - such as cookies, cakes, pastries and pies.
With diabetes, it is not necessary to avoid eating sugar and foods that contain sugar.You can eat these foods instead of other carbohydrate foods in limited quantities.When
sugar eating during the meal or snack, sugar as well as other carbohydrates affect blood glucose levels.It is a good idea - limit foods and beverages containing sugar, and carefully check the blood sugar levels.
recommend to carefully read labels on products containing sugar, in order to see what they amount of carbohydrates.