Is Sugar As Bad As They Say?
Is sugar really as bad and horrible as it is often denigrated? Let’s look at some sugar facts!
What Is Sugar?
The sugar is 99.9% sucrose or 50% glucose and 50% fructose and does not contain active substances. Often people also call sugar evil, although in reality evil is when we consume too much sugar – as with any food we eat.
Of course, if we consume sugar every day and in every meal, for several days in a row, it will not be good, but in reasonable quantities, sugar also has a place in the diet.
It is unnecessary to eat table sugar to include sugar in the diet – we also find it in dairy products as lactose. In vegetables and fruits we will find the so-called fruit sugar – fructose.
You will have heard of various challenges, including sugar-free challenges and many others, but I often laugh at such challenges, because one thing is clear: people continue to eat fruits, vegetables and dairy products.
Why are there such battles against sugar? This is because people think to themselves that it addicts them to sugar and that it is impossible to get rid of this thing.
Addictions, however, is a very specific thing – I have also asked the psychiatrist about whether there is such a sugar addiction, and no, it is not.
Sugar does not make you addicted. If you eat too much of your diet, you may need to review your diet and your dietary disciplines. So far, I have seen no one eating sugar spoons from a sugar bowl just to satisfy their addiction.
Types of Sugar
We often believe it that brown sugar is healthier than white sugar, which is why people are more likely to choose brown sugar.
In fact, everything is quite simple – we get white sugar by refining brown sugar, while we get brown sugar by adding what is refined, or by adding molasses, which gives the sugar a brown hue.
The types of sugar are very different, and nowadays we can buy both sugar cane, sugar beet and even coconut sugar. But that’s not all!
Coconut, maple, palm, birch and other sugars are also available, each with its own special taste and aroma. This would be more interesting for confectioners, but it would also be worthwhile for gourmets to study different types of sugar.
When using various syrups, honey and other sugar substitutes, people often feel that there is no sugar in their diet.
We could say it that it is such a deception or a way of comforting oneself that
“I don’t eat sugar!”
But all these types of sugar are also sugars. Or, for example, people make sugar-free sweets with a pile of dates, even though 50 g of dates has 34 g of sugar.
The World Health Organization recommends that you eat only 10% of your daily calories from sugar.
What To Do With A Birthday Cake
Of course, the amount of added sugar, as with any other product, should not be overstated. But you don’t have to fall into the second ditch in the same way – you don’t have to exclude something from the diet completly.
It will not promote a healthy relationship with food. I find it perfectly normal to eat a piece of cake on holidays and birthdays, even if it contains added sugar. If we do everything in moderation, we will not do any harm.
We should remember it that the week is not a holiday, so it would be worth sticking to the recommendations, and use as little added sugar as possible daily, but focus more on what is in the fruits and vegetables.
Sugar and Weight Loss
Sugar does not have many of the nutrients we need daily, so we should not overdo it and feed on it alone.
Often one thing recommended by experts if a person wants to lose weight – to exclude sugar from the diet. Of course, this would reduce calorie intake, but is sugar really to blame for the weight gain?
We often suggest that it replace classic snacks with, for example, honey, dried fruit and other sugar-containing products, and as a result we replace one product with the same.
That is why it would be important to review each person’s diet individually, and then draw conclusions which nutrient should be more, and so on.
Should You Be Afraid Of Fruit Sugar?
Sometimes there are situations when you really want a sweet snack, but in such times it is worth thinking about whether we do not already have a delicious fruit at home.
Of course, the body metabolizes fruit sugar a little differently than added or processed sugars.
Fruits contain fructose and glucose. Insulin is required for the metabolism of glucose, whereas the liver is involved in the metabolism of fructose and the release of insulin is much lower and slower than glucose.
Sweeter fruits, such as watermelons, will have a relatively high sugar content. Anyway, instead of candy, I definitely recommend choosing fruits / berries, because they will also contain vitamins, minerals, fiber and also water.
It would definitely be much better to choose fresh fruit than to eat canned, dried, otherwise processed, fruit juices, etc.
Of course, even if we eat only fruit, it will not be good. But what I have noticed among my clients is that there is no fruit or very little of it – at the moment I do not know anyone who has overcooked the fruit.
Yes, maybe another story is in the summer, during the strawberries, when some strawberries go in kilograms – but I also do not see a problem there, because we have a very short strawberry time.
It would be very difficult to eat enough fruit to be a risk factor for weight gain.
The Bottom Line
You should not be afraid of sugar, but it is not recommended to overdo it.