White or brunette? this is the healthiest type of sugar for the body

The term sugar is used to describe a wide range of compounds that vary in sweetness, according to Medline Plus, the US National Library of Medicine.

He also explained that common sugars include:

  • Glucose.
  • Fructose.
  • Galactose.
  • Sucrose (common table sugar).
  • Lactose (the sugar found naturally in milk).
  • Maltose (product of starch digestion).

In addition, he indicated some of the functions of sugars: they provide the sweet taste when added to foods; preserve the freshness and quality of the product; act as preservatives in jams and jellies; enhance flavor in processed meats; provide fermentation for breads and pickles; they add volume to ice creams and give body to carbonated drinks.

However, large amounts of sugar-containing foods can contribute to excess weight in children and adults, and obesity increases the risk of type 2 diabetes, metabolic syndrome, and high blood pressure.

“Sugar is not an essential nutrient and there is strong evidence to show that it can actually be harmful by contributing to overweight, obesity and tooth decay,” assured some time ago Enrique Jacoby, the former advisor on healthy eating and active life of the Pan American Health Organization (PAHO), the regional office of the World Health Organization (WHO) for the region of the Americas.

In addition, there is doubt about what is the healthiest type of sugar for the body and for this reason, the Government of Mexico revealed that “at a nutritional level, both sugars are composed of 85% or more of sucrose and both provide 4 calories for each gram, but brown sugar, because it is less processed, maintains its nutrients better and thanks to its high molasses composition, it provides B group vitamins and minerals such as calcium, potassium, magnesium and sodium, unlike white sugar, although the latter is still the most commercialized”.

Thus, the World Health Organization (WHO) pointed out that the “new guidelines of the entity recommend that adults and children reduce their daily intake of free sugars to less than 10% of total calories. The guidelines also note that further reduction, at least 5%, or about six teaspoons per day in a 2,000-calorie diet, would provide additional health benefits.”

Additionally, according to the library, the American Heart Association (AHA) recommends limiting the amount of added sugars in your diet, and the recommendation extends to all types of added sugars.

  • Women they should get no more than 100 calories per day from added sugar (about six teaspoons or 25 grams of sugar).
  • The men they should get no more than 150 calories per day from added sugar (about nine teaspoons or 36 grams of sugar).

It should be noted that some foods that increase insulin in the blood are: chocolates, candies, jams, honey, ice cream, soft drinks, alcohol, sweet cookies, fast food, refined wheat flour, sugary cereals, among others.

That is why the library of the United States revealed that some ways to reduce the intake of added sugars include:

Finally, it should be noted that to find out if you are addicted to sugar, the newspaper The confidential revealed that some signs are: “energy drops, the consumption of industrial pastries every day, the appearance of a state of irritability and nervousness if the usual dose is not ingested or difficulty getting up in the morning”.