White death is a medicine for the body, it is the main cause of the development of bruises and weight gain. It seems that everything and even more about sugar has already been said. However, it is rather vague. More than panic, sugar is surrounded by myths. Fructose is healthier than sucrose, foods labeled “no added sugar” contain no added sugar – and this is not a complete list.
We like to debunk them more than the myths themselves. And for several years on her blog – Albina Komissarova – a nutritionist who supports the idea of nutrition without strict prohibitions helps us with this.
Albina is one of the few nutritionists whose advice is not limited to restrictions and whose diet is similar to that of an ordinary person. That’s why our department is named like this. In it, Albina will lure us to the side of proper nutrition, without prohibitions, but for pleasure. There is a common myth that there is a healthier type of sugar in the first place.
Albina Komissarova
Not rigid but limited
Sugar refers to simple carbohydrates, that is, those that are quickly absorbed and provide energy. It has high calorie content and low nutritional value. This is why doctors recommend controlling sugar intake. But we are talking about the so-called added sugar – these are sugars and syrups that are added to products during processing or processing. Milk (lactose) and whole fruit (fructose) are not added sugars.
Why should sugar be restricted? First of all, because the more foods we eat with added sugar, the greater our risk of exceeding our daily calorie intake. This, in turn, can lead to long-term weight gain and even obesity. Again! Weight gain is not caused by sugar, but by excess calories in the diet.
What is the daily amount of sugar?
The 2020-2025 American Dietary Guidelines say that added sugar should make up no more than 5-10% of your daily diet. In other words, the rate of added sugar is 100-200 calories in those who consume 2000 calories a day.
The American Heart Association has a stricter limit on adding no more than 6 teaspoons (24 grams) of added sugar per day for children under the age of two, and no more than 9 tablespoons (36 grams) for men. Products include sugar.
This is good news for those who can’t give up sugar. There is always a norm that you can feel more or less comfortable with. Given the above recommendations, you can add sugar, cookies to your diet or simply drink sweetened tea. The important thing is to do it consciously and with pleasure.
How to recognize “fake candy”?
We calculated the rate of added sugar consumption. Now let’s move on to the types of sugar. Fast carbohydrates have numerous names because marketers are on the alert and trying to create a healthier product appearance. In fact, behind all the beautiful names is added sugar, which should also be limited.
This list is specifically made so that when you buy chocolate with evaporated coconut nectar, you don’t have to think, “Oh, you can have a cup of tea without harm.” NO. Same candy, just under a different name.
Here you can talk about all the pros and cons of each type of sugar, but this does not make sense. In the amount allowed to be used, even minor advantages of one kind or another are offset. I will give examples.
— Med. It is rich in vitamins and minerals, and some even try to treat diabetes with it. But it is important to understand that the daily rate of honey is 1-2 tablespoons. This means that we cannot derive much benefit from it, not because of quality, but because of quantity.
– Coconut sugar. Its advantages include low GI (glycemic index) and unrefined. But for healthy people, GI is not important and in terms of calorie content it practically does not differ from white sugar. The only thing is that it is often put even more because it is less sweet.
Summary
It doesn’t matter what type of sugar you consume, it’s the amount that matters. It’s important to remember that people gain weight from excess calories, not excess sugar, and shape your diet so that there is room for guilt-free pleasure.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
