It is so important that it has come to be known as “white gold . ” Sometimes, however, sugar is considered one of the culprits for the obesity epidemic and its associated diseases, such as hypertension, in the world . Even though this relationship makes sense, it’s not just about imposing him as a villain. Sugars are present in our food, the problem is that the consumption of this product is increasing.
So we have created an article on the most popular types of sugar , and in which foods they are present. Also, what is the ideal dose for consumption and various tips and trivia.
As a carbohydrate, when consumed properly, it produces energy quickly , for both the muscles and the brain.
Also, precisely because it is a carbohydrate, it is very difficult to know the exact amount of sugar added to a product . The label, in general, specifies the values of total carbohydrates, that is, the consumer cannot identify which part corresponds to the addition of sugar in the preparation of food.
Recommended daily allowance
You are wrong if you think that simply hiding sugar in your pantry will reduce your intake on a daily basis. After all, it is present in a multitude of industrial products, including savory products . To get an idea, a can of soda contains around 37 grams of sugar, which is almost the total allowed in a single day! Therefore, the first recommendation is to pay attention to topics like these.
According to nutritionists, if people settled for a serving of up to 10% of the calories needed per day (somewhere around 200 kcal, which equates to 50 grams, or three tablespoons), sugar would not be a enemy of health.
How to reduce sugar consumption?
As for sweets (cakes, coconut sweets, cakes, among others), the suggestion is that you exchange them for others that have lower concentrations of sugars and, therefore, lower caloric value, such as jellies, fruit sweets without syrup and fruit salad.
Another good tip is not to add sugar to the juices before tasting them , try to feel the sweet taste of the fruit first, as they are often already sweet and result in a delicious drink.
And when a desperate desire to gobble up a piece of candy hits you, turn to a cereal bar . In addition to having fewer calories, it contains fibers , which slow down the absorption of glucose and, therefore, have the power to satisfy . If the desire for chocolate does not go away, simply do not eat a full tablet, better an ounce.
Beware of refined sugar
More and more products called “light” can be found in supermarkets. However, these foods also contain refined sugar and can become great villains if consumed in excess, thinking that they are not fattening.
We must remind you that for a product to be considered “light” it simply must contain 25% less calories than the normal product , therefore if we usually like a food or drink with a lot of calories, if we do not reduce the amount we consume drastically just by taking these types of products we will not achieve the goal of losing weight.
Diseases and other sugar problems
Not only is the risk to your waist size, it also wreaks havoc on your skin . Excess consumption slows down glucose metabolism, a mechanism called glycation . The combination results in AGEs, a rigid compound that alters the structure of collagen fibers in the skin . Therefore, they fail to fulfill their most important functions, which facilitates the appearance of wrinkles.
On the other hand, sugar can be designated as “fertilizer for tumors . “ When we eat too much sugar, the glucose in the blood rises, and to allow the cells to take it up, the body immediately begins to administer insulin. The secretion of this substance, in turn, is accompanied by the release of a molecule called IGF . Its main characteristic is to stimulate the development of cells. In short, it is nourished by sugar and makes tissues grow rapidly. As food also leads to inflammation, it can be considered a true “fertilizer” that works in favor of tumors.
Sweetener: a good substitute?
It has the power to sweeten without the same calories as sugar, at a more expensive price. There is no change in the taste of the preparations. Also, studies have shown that sweeteners can increase blood sugar . Ideally, if you are not on a diet, you simply reduce the amount of sugar in your food.
Its incorporation into various foods is more a matter of habit than necessity.
With that said, it is time to meet some varieties of “white gold” that sugar can supply. But remember: not in abundance!
Most common types of sugar
It is a purer sugar and it goes through fewer stages of filtration and centrifugation. Therefore, it maintains the color of the cane juice (darker), given by components such as pigments and minerals. Remember that the greater the number of steps involved in the processing, the clearer the glass.
In terms of taste, brown sugar resembles cane sugar – a characteristic that doesn’t appeal to all palates. However, to preserve some minerals, such as iron and calcium, it is the most beneficial option compared to refined white sugar , since it does not receive many chemical additives.
Still, brown sugar should not be considered an exemplary source of these minerals – just a healthier version of the available sugars . It can be used as table sugar or in the preparation of sweets such as cakes and biscuits.
In 5 g of brown sugar there are : 20 kcal, 5 g of carbohydrates, 1 mg of calcium and 2.1 mg of iron.
BUY BROWN SUGAR:
- Sugar Bowl – Brown whole cane sugar – 800 g
- Daughters Of The Sun Whole Brown Sugar Cane – 1000 gr
- Bionsan – Whole Cane Sugar, 1Kg.
- Beghin & Say Brown Sugar – 750 gr
Crystal or granulated sugar
It is extracted from sugarcane juice and goes through cooking and slight refining, which removes approximately 90% of its minerals . The crystals are transparent and large, they dissolve slowly in water.
It is inexpensive and widely used for domestic consumption and the food industry as part of cookies, breads, jams, cakes, cakes and pasta in general. It can be a good option for its lower price and does not go through many stages of refinement (thus reducing the addition of chemicals). But the nutritional issue does not have great benefits.
In 5 g of granulated sugar there are: 20 kcal and 5 g of carbohydrates.
BUY GRANULATED SUGAR:
- Billingtons oro granulated sugar – 6 x 1kg
- Billington’s Natural Gold Granulated Sugar Cane Unrefined (1Kg)
- Silverspoon granulated sugar – 5 x 500gm
- Tate & Lyle granulated sugar – 1 x 5kg
- Silver Spoon Granulated Sugar (2 Kg)
This variety is obtained from the solution of granulated or crystal sugar . A syrup is formed that goes through many processes. The thinnest part is separated to secure the powdered sugar. The rest is converted into refined sugar, whose particle size is fine and dissolves quickly. The process with chemical additives (such as sulfur) leaves a white product, but removes its vitamins and minerals.
It is the type of sugar used by most people in juices, milk, coffee, cakes and cakes. Its flavor, unlike brown sugar, does not alter the final flavor of recipes, but its use does not add any nutrients, only calories.
In 5 g of refined sugar there are: 20 kcal and 5 g of carbohydrates.
Powdered sugar or icing sugar
It offers extremely fine and crystalline crystals, as it undergoes a sophisticated refining process that includes the detection of the mini crystals and the addition of rice starch, corn or calcium phosphate (to prevent small grains from rejoining ). It can be used in many preparations, but it offers advantages when you need to make glazes, toppings or creams to finish recipes.
In 5 grams of powdered sugar there are: 20 kcal and 5 g of carbohydrates.
BUY ICING SUGAR:
- FunCakes – Icing Sugar
- SUGAR GLASS 1KG
- SUGAR GLASS 200GR S / G
It gets that name because it doesn’t have as much sucrose as refined sugar and artificial sweeteners are added , such as cyclamate, saccharin, and aspartame. These quadruple the power it has to sweeten food. In order to prepare a coffee, for example, the amount of light sugar used is much less than that of refined sugar.
Therefore, it is highly requested by those who want to reduce the consumption of calories from sugar and also by those who have not adapted to the taste of sweeteners. It can be used as table sugar or in recipes for cakes, jellies and foams. It is used for preparations in the oven, as it has great stability at high temperatures.
In 5 g of light sugar there are: 20 kcal and 5 g of carbohydrates (remember: as its power to sweeten is greater, the amount required in the preparations is considerably reduced compared to refined sugar).
Demerara sugar (natural brown)
Like brown sugar, its crystals have a light brown color and a good nutritional value , since it maintains some nutrients. This is due to a slight refinement, receiving little or no chemical additives.
Its dissolution is difficult compared to other sugars, but it can be used in sweet recipes, breads and cookies. One drawback is the price, which is usually high.
In 5 g of Demerara sugar there are: 20 kcal, 5 g of carbohydrates, 1 mg of calcium and 2.1 mg of iron.
BUY DEMERARA SUGAR:
- Tate & Lyle Fairtrade Unrefined Cane Sugar Demerara Rough Cut Sugar Cubes – 2 x 1kg
- + ç Tate & Lyle Demerara Sugar Packets 1000 Per Pack
- 250 sachets of individual Demerara sugar stick
- Tate & Lyle Fairtrade Unrefined Cane Sugar Demerara Rough Cut Sugar Cubes – 1 x 1kg
- Billingtons Demerara sugar – 3 x 500gm
- Silver Spoon Demerara sugar – 5 x 500gm
It is the result of an agricultural production system that seeks a more balanced management of the soil and other natural resources. Following the concept of environmental sustainability, the plantation does not use fertilizers and the industrial production process does not use sulfur, phosphoric acid and other elements . The packaging must be biodegradable.
Keep in mind that the title “organic” is related to what we can find in the market “organic brown sugar”, “organic Demerara”, “organic crystal”, etc. The advantage of opting for this type of product is to collaborate with the sustainability of the environment and, as a consequence, to consume food free of pesticides and chemical additives – you just have to spend a little more.
In 5 g of organic sugar there are: 20 kcal, 5 g of carbohydrates, 1 mg of calcium and 1.9 mg of iron.
BUY ORGANIC SUGAR:
- WHOLE ORGANIC CANE SUGAR
Coconut sugar has a much higher nutritional value than any other sugar or sweetener currently marketed, as it has a high amount of potassium, magnesium, zinc and iron and is a natural source of vitamins B1, B2, B3 and B6 . As it does not go through an industrial refining process (as is the case with white sugar), vitamins and minerals are maintained in its composition. It also contains flavonoids and antioxidants.
Besides being a delight, what makes coconut sugar very nutritionally special is its low glycemic index: lower than honey and much smaller than white sugar. Learn all about coconut sugar .
BUY COCONUT SUGAR:
- Sevenhills Wholefoods Organic Coconut Sugar 1kg
- Coconut Sugar The Elements 1kg
- Organic coconut sugar – 250 g
- Organic Naturgreen Coconut Sugar 200 G
- Unrefined coconut sugar – 400g pack
- NATURACEREAL – Organic Coconut Sugar 1kg
- nurafit bio Coco Flores Azúcar – High content of top Certified Nutrients – Quality
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.