The need to know what the sugar more healthy-is related to the risks associated with the consumption of this food. Know what the several options that you can consume.
In recent years, scientific evidence has become quite clear the risk of excessive consumption of sugar on our health.
That said, the question “What is the sugar more healthy?” is in vogue and everyone wants to know the answer.
However, is there really a healthier option?
A LITTLE BIT ABOUT THE SUGAR…
Sugar is a generic term used in reference to carbohydrates simple “edible”, mainly sucrose, lactoseand fructose.
Generally, the term sugar refers to sucrose (the well-known added sugar) but it can identify other types of sugar.
RISKS ASSOCIATED WITH THE CONSUMPTION OF SUGAR
Currently, the excessive consumption of sugar is associated with the prevalence of hepatic steatosis, dyslipidemia, insulinorresistência, hyperuricemia, cardiovascular disease and type 2 diabetes mellitus.
It is also associated with overweight/obesity and increased incidence of dental caries.
THE DIFFERENT TYPES OF SUGAR
- SUGAR REFINED SUGAR (PURE CANE)
Sugar white color, consisting of 99.9% sucrose. More processed than brown sugar, is the most widely used variety in the kitchen, for the most diverse purposes.
- SYRUP (SUGAR LIQUID)
Transparent and clear, it is used in beverages and sweets, resulting from the mixture of sucrose with water.
- SUGAR PASTRY (OR SUGAR CONFECTIONERS OR ICING SUGAR)
Sugar the fine crystal of white color, it is white sugar ground to form thinner to which is added an anti-binder.
Often used in the decoration of cakes, and is ideal for dusting due to its texture and the fact that dissolve rapidly, even at low temperatures.
- SYRUP INVERTED
It is used in syrup fruit, ice-creams and ice-creams, liqueurs and jams. It is composed of 1/3 glucose, 1/3 fructose and 1/3 sucrose, ensuring high resistance to bacteriological contamination.
- BROWN SUGAR
Sugar that can be found in the color light or dark. Contains a greater percentage of molasses which results in its color and caramelized. The course is very aromatic and widely used in the confection of sweets.
Has less additives than the white sugar and retains some of the micronutrients, such as vitamins of the B complex, calcium, magnesium, phosphorus and potassium.
It is often considered to be a sugar more healthy than white sugar.
- SUGAR YELLOW
Sugar with a golden color, it is polished and refined without totally eliminate the molasses. Has a higher moisture content, it is used a lot in recipes that should last longer, as the cake of honey, cinnamon or walnut, for example.
- SUGAR CRYSTALS
The major crystals are very commonly used to sweeten teas and coffees, in a sophisticated way. Can also be used in frostings of cakes and cookies.
- SUGAR DEMERARA
Sugar with a golden color similar to brown sugar, but this sugar is more refined. The results of the addition of syrups in the manufacturing process.
- ORGANIC SUGAR
Can be found in the version clear and golden. It is used in place of normal sugar for anyone who has environmental concerns, since it is produced without the use of chemical additives
SO, WHICH SUGAR HEALTHIER?
Effectively, the sugars are less refined have small amounts of some micronutrients, including some vitamins and minerias.
However, these can be considered negligible at the moment of choosing, a time that ideally should be obtained from sources that are healthier and with other nutritional benefits other than sugar, so that there is not properly a sugar, more healthy, and that the “trick ‘ is to reduce the consumption of the same.
FRUCTOSE: THE TRUE “SUGAR HEALTHIER?”
Fructose is the so-called “sugar fruit”. The processed version has a nutritional value similar to sugar but, being slightly sweeter, and is used in smaller quantities to get the same kind of sweet taste.
Fructose is metabolized differently from glucose, and does not have influence on the hormones that regulate appetite and food intake.
From a metabolic point of view, an excessive consumption of fructose processed is able to induce some changes less positive as the increase of triglycerides and insulin resistance, increased levels of uric acid. You may still have some negative effects, such as some abdominal discomfort.
Having said that, fructose is processed (not naturally present in the fruit) is far from being an option to replace the sugar.
SYRUP OF AGAVE AND OTHER SUGAR MORE “HEALTHY?”
From a nutritional point of view, options are often advertised as “healthy” syrups from rice, corn, agave or honey are the only other ways to consume sugar, so there is an advantage in terms of caloric using them to the detriment of the same.
WHAT IS THE BEST OPTION?
It should be noted that the World Health Organization recommends that the daily consumption of added sugar not exceed 10% of the calories eaten daily (about 50g of sugar per day).
But greater health benefits can be achieved if the daily consumption of sugar is reduced to 5% of calories (about 25g of sugar per day).
Considering this, the ideal is to reduce to the maximum the consumption of sugar – especially added sugar, since it is important not to forget that a large part of the food typically ingested throughout the day already have sugar in their constitution and often reaches the recommended limit even without adding sugar to food.
Before you know what the sugar more healthy, choose to start by reducing the amount of products, sugary and try to desabituar the taste buds to the sweet taste.
Gradually, you will begin to feel less need for this flavor. You can still use, for example, cinnamon to “sweeten” your coffee.