Natural Sugar: A List Of Products That Can Replace Sugar With Proper Nutrition

Sugar of natural origin

We often divide sugar into "good" and "bad". Good foods include vegetables, fruits, dried fruits, nuts, whole grains, and so on. They provide a slow release of sugar into the blood, so they are considered more beneficial to health. Bad sugars for us are most often all sorts of sweets and confectionery products made on the basis of white sugar, chocolate, white bread, white rice. These foods, in turn, cause a rapid rise in blood sugar after eating them. However, do not forget that the abuse of any carbohydrates, whatever their nature, is not good.

Let's figure out what we consider sugar. Sugar or sugars are often referred to as all simple short chain carbohydrates. Carbohydrates include a wide range of substances. Monosaccharides are simple carbohydrates that are not broken down by hydrolysis, the most important of which are hexoses:

• glucose;

• fructose;

• galactose.

If you think of carbohydrates as a constructor of cubes, then monosaccharides are the smallest cubes of the constructor. Oligosaccharides are carbohydrates that consist of several monosaccharide residues - from 2 to 10.

The most important disaccharides for us:

• sucrose;

• maltose;

• lactose.

Disaccharides are made up of 2 cubes together, while other oligosaccharides include up to 10 cubes together. It is mono- and disaccharides that are called "sugars" because they have a sweet taste. In nature, in free form, D-glucose (grape sugar or dextrose, C6H12O6) is the most common.

Thus, it turns out that for the body it does not matter:

• have you eaten a piece of sugar (contains sucrose);

• Have you drunk a glass of milk (contains lactose);

• whether they ate fruit or honey (contains glucose, sucrose and fructose);

• potatoes or pasta (contain starch).

He will still receive the energy contained in these carbohydrates, and it will enter the blood only in the form of one structural unit - the monomer - glucose.

We figured out the concepts, now let's take a look at the store shelves. If you regularly study food labels, you will definitely notice how more and more unfamiliar ingredients appear on many products. Often, added sugars are hidden behind them - those substances that should be avoided or completely excluded from the diet by all means. Sugar can be natural or artificial - it's important to see the difference.

How to distinguish one from the other? Added sugar is any sugar that has been added to food during cooking. Natural sugar, on the other hand, is found in nature and, in fact, is already found in food. Naturally occurring sugars are already found in all fruits, no matter how they are consumed (frozen, fresh, canned, juice). Natural sugars are also found in various dairy products, such as yogurt and milk. They are present in some vegetables and juices.

In addition, we ourselves can include sugar in our diet, adding it as an ingredient for preparing various dishes: pastries, sauces, desserts, cereals, and so on.

Natural products containing sucrose

Natural sugar is found in fruits (fructose), berries (glucose) and milk (lactose). Unlike the sugar we add to drinks and meals, these sugars are naturally present in our food.

Simple carbohydrates:

1. Glucose is the main source of energy for the cells of the human body, especially the brain. Contained in grapes, fruits, honey. It is the end product of the breakdown of complex carbohydrates in the body, it is easily fermented.

2. Fructose - 2.5 times sweeter than glucose. GI 20, does not cause a rise in insulin. Contained in honey (37%), fruits. Consumption rate: maximum 25 g per day, in people with metabolic syndrome and risk factors: no more than 15 g. 50 g per day can cause metabolic syndrome and other diseases.

3. Milk sugar (galactose) is a component of lactose. Contained in milk, sugar beet, tomatoes, kiwi.

    

4. Lactose is glucose + galactose, GI 46. It is easily transformed into adipose tissue - it is used to increase weight. Stimulates the growth of lactic acid bacteria in the intestine. The prevalence of lactase deficiency in Russia is from 15 to 40%.

5. Maltose (malt sugar) is glucose + glucose. Intermediate product of starch hydrolysis. Found in wheat, rye, malt extracts, sprouted grains. Malt extracts, in addition to maltose, contain B vitamins and a range of trace elements.

6. Sucrose is table sugar, GI 70. Sucrose is glucose + fructose. Contained in honey, dates, grapes, figs, persimmons, prunes, raisins. From sucrose, in addition to glucose and fructose, free radicals are formed that block the action of protective antibodies. Displaces copper, chromium and B vitamins from the body, increasing the risk of developing CVD, a pro-inflammatory agent.

This table will help you figure out how much fructose you consume per day, and understand how much fruit you can add to your diet without harm to health.

It is important to understand that, despite the fact that the amount of fructose in the diet must be kept under control, this does not mean at all that fruits are an absolute evil for us. It's not like that at all. Here are some of the benefits of fruits:

• Fruits reduce the risk of CVD due to their content of other nutrients and polyphenols.

• Fruit is recommended in many diets, including the DASH (diet to stop hypertension) protocol.

• Studies have shown that fruit components such as vitamin C, resveratrol, polyphenols, antioxidants improve the condition and function of blood vessels.

• The fructose content of fruits is relatively low.

But juices should be treated with caution:

• The content of fructose in them increases, as well as calories.

• Some fruit juices contain up to 26 g of fructose per 450 g.

• Some restaurant desserts contain up to 60 grams of fructose per serving.

What can replace sugar with benefits for the figure and health

Side effects of consuming too much sugar include diabetes, tooth decay, obesity, heart disease, certain types of cancer, and even cognitive decline. The good news is that there are safer, more nutrient-dense alternatives to sugar. True, you should not get carried away with such substitutes, but from time to time you can use it in your diet - this will avoid excessive amounts of white sugar.

So what can you substitute for sugar?

1. raw honey

   Produced by the transformation of flower nectar by bees, honey is the most natural sugar. It is extremely useful and for thousands of years it has been equally valued both as a medicine and as a food product. In addition, it is a very good natural antibiotic with antioxidant, anti-inflammatory, antibacterial action. It also improves the function of the immune system, especially due to the prebiotic effect: honey acts as a protector of our intestinal microbiota.

   When applied externally, for example with a burn, it accelerates the healing of tissues. For such purposes, you should choose organic honey and do not expose it to heat.

   But you need to understand that honey has some disadvantages:

   • its glycemic index is close to the index of white sugar (honey - from 50 to 70, white sugar - 70);

   • it is more harmful to teeth than white sugar because it causes sensitization and erosion of the enamel;

   • it cannot be mixed with other foods (for example, as in confectionery), it ferments them, causing gas and bloating. To be better absorbed, it should be consumed separately, between meals, which, however, can lead to an even greater surge in glycemia.

    

   Recommendations for use:

   • Honey is not recommended to be consumed regularly, on a daily basis, but can be used periodically as a means for the prevention and treatment of certain diseases.

   • The darker the honey, the richer the taste and the greater the nutritional benefits.

   • After pasteurization, honey loses many of its benefits, so it's best to find raw (ideally local) honey at farmers' markets and directly from local beekeepers.

   • An important rule: do not cook or bake with raw honey.

    

2. stevia

   Stevioside is the element in the leaves that makes it 200 times sweeter than sugar. It is available as liquid drops, soluble tablets and baking mixes. Stevia is calorie- and carb-free and has no unpleasant side effects of artificial sweeteners.

   The American Diabetes Association includes stevia on its list of recommended sugar substitutes.

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   Recommendations for use:

   • Unlike raw honey, stevia is heat stable, so it can be used in a variety of cooking methods.

   • Remember that it is 200 times sweeter than sugar, so don't use it in the same ratio as sugar in recipes.

   Important: Even natural sugar substitutes are not perfect. The sweet taste signals to the brain: “glucose is coming.” Since it does not come - after all, it is not in stevia - the body continues to demand, which entails problems with constant snacking and cravings for sweets.

    

3. coconut sugar

   Most people have heard about the benefits of coconut water, coconut milk, coconut flour, and of course, fresh coconut. More and more people are now using coconut sugar as a natural sweetener due to its low glycemic load and rich mineral content. It is rich in polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorus and other phytonutrients.

   The Food and Agriculture Organization of the United Nations (FAO) considers coconut sugar to be the most promising form of sugar. The glycemic index of coconut sugar is very low: 24.5. Unlike agave syrup (55-90), white sugar (70), honey (50-70) and even some starchy foods (white bread, white rice - about 70). In addition, it also contains numerous nutrients (vitamins B, C, potassium) and is very low in fructose.

   Coconut sugar is a very interesting substitute for regular sugar, but like all concentrated sugars, it should be consumed in small amounts.

   Recommendations for use:

   • Coconut sugar is great for replacing white sugar in recipes, but you shouldn't use it on a daily basis.

    

4. Maple syrup

   Maple syrup is a source of manganese and contains calcium, potassium and zinc, and is rich in antioxidants. The glycemic index of maple syrup (65) is slightly lower than that of sugar, while at the same time it is 1.4 times sweeter than sugar (which means less is needed). During cooking, it retains B vitamins, zinc, calcium and potassium.

   The advantage of maple syrup as a sweetener is that it contains less fructose and retains some of the nutrients. However, it should also only be used occasionally.

   Recommendations for use:

   • Choose darker Grade B maple syrups as they contain more beneficial antioxidants.

   • Maple syrup is heat resistant, so it can be used in almost any form.

   • Unfortunately, natural maple syrup is rare and expensive, making it almost impossible to find it commercially. The traditional method of production has been practically abandoned in favor of the factory method, which uses reverse osmosis to produce syrup faster with less energy. But, since this method does not allow you to get that inimitable taste that is characteristic of traditional maple syrup, various flavors are often mixed into it.

    

5. Jerusalem artichoke syrup

   Jerusalem artichoke, also called ground pear, is a root vegetable of Peruvian origin, from which you can get a dark syrup that resembles caramel. The process of production of Jerusalem artichoke syrup is quite simple and natural. Root vegetables are washed, the juice is squeezed out of their fibers, then concentrated by evaporation and boiling.

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   Its advantages:

   • Jerusalem artichoke has an extremely low GI (about 1) and is low in calories.

   • It has a fairly high degree of sweetness: 25 g of Jerusalem artichoke syrup = 150 g of sugar.

   • It consists of fructooligosaccharides (FOS), long sugars that are not absorbed by the body and therefore do not cause an insulin spike.

   Its disadvantages:

   • As with any non-digestible fiber food, it should be eaten in moderation as high levels of FOS can cause bloating, gas, and diarrhea.

   • In addition, Jerusalem artichoke syrup has a high fructose content, which can cause indigestion in people with fructose intolerance.

    

These sugars, even though they are natural, remain concentrated and do not contain any fiber or water – unlike fruit. Everyday addition of them to food contributes to the same habituation of the body to them, as to any other form of sugar. You can use such sweeteners if you want to make a dessert yourself, or treat yourself to some interesting dish. But they should be used in reasonable amounts and only when they cannot be replaced with whole fruits and berries.

Both human and animal studies continue to show that frequent consumption of diet soda or artificial sweeteners is associated with a high body mass index (BMI), obesity, and metabolic syndrome.

Another popular product is sucralose, which is 600 times sweeter than sugar and can contribute to cravings for overly sweet foods and drinks. A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can produce dangerous chloropropanols, a toxic class of compounds. Human and rodent studies show that sucralose can also alter glucose, insulin, and glucagon-like peptide 1 levels.

You should also avoid:

• Aspartame.

• Acesulfame potassium.

• Sugar alcohols (such as mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol, and hydrogenated starch hydrolyzate).

• Saccharin.

• Sucralose.

Benefits of sugar for the body. daily requirement. What Can Sugar Quit Lead To?

Without the necessary amount of carbohydrates, healthy human activity is practically impossible, however, by eating slowly digestible carbohydrates, such as cereals and vegetables, you will protect yourself from the manifestations of hypoglycemia and ensure that glucose enters the body in a more stable constant mode, without sharp fluctuations.

What is the minimum amount of carbohydrates the body needs? The minimum amount of carbohydrates per day should be approximately 100 g, which is equivalent to 380 kcal.

This is the amount that is needed to provide energy to tissues and organs that cannot exist without glucose, as well as to minimize protein breakdown to provide the body with the missing glucose. It is important to understand that 100 g of carbohydrates is not the number of foods, but the net carbohydrates they contain. For example, in 100 g of mashed potatoes - 14 g of carbohydrates, in 100 g of banana - 21 g, and in 100 g of cake - 70 g.

To date, the recommended dose of sugar for a healthy diet is no more than 40 g per day, which is 14.6 kg per year. At the same time, sugar consumption today in different countries reaches about 40–50 kg per year, and in some countries it is already approaching 60 kg.

According to research by the Association for the Study of Heart Disease, the maximum sugar intake per day for an adult should be 150 calories, that's 37.5 grams, or 9 teaspoons.

Why sugar is bad

Now we hear about the dangers of sugar literally from all sides, and this can scare or annoy many people. Why is sugar restriction so popular now? Because we have never consumed so much sugar as we do now! If we remember the ancient people, then the sweetest treat for them was wild fruits, much less sweet than we eat now, as well as sweet roots and plants, and natural honey, which could not be found so often. Sugar appeared in the human diet relatively recently.

For example, in Russia the first sugar beet processing plant (not to produce sugar, but to process it into alcohol) was founded in 1802 in the Tula province. And already in 1897, 236 factories were operating in Russia, which produced up to 45 million pounds of sugar per year.

However, sugar was not in daily use - for a long time it was a rarity on the peasant table, it was cherished and could only be afforded on holidays. Sugar was expensive and not everyone could afford it, so merchant daughters, wanting to show financial viability, blackened their teeth with charcoal to demonstrate that they were afflicted with caries due to the frequent use of sugar. Now that sugar has become widely available and the consequences of sugar abuse are increasing, this seems very strange.

Unfortunately, sugar consumption is constantly increasing. Moreover, if earlier people used pure sugar in small quantities, now we use hidden sweeteners in food products and sweet drinks in much larger quantities, the content of which in products sometimes we don’t even know. In the 1970s, the share of “hidden sugar” consumed in Europe was 58% of total sugar consumption, and in the 1980s it was already 65%.

To date, the recommended dose of sugar for a healthy diet is no more than 40 g per day, which is 14.6 kg per year. At the same time, sugar consumption today in different countries reaches about 40–50 kg per year, and in some countries it is already approaching 60 kg.

Is sugar really bad for us? If we're talking about added sugar, the answer is definitely yes. Although the sugar industry has actively fought to change our minds about the health effects of sugar, today we know that sugar affects almost every organ system in our body. And the impact is negative.

Sometimes, in order to have enough motivation to reduce sugar in your diet, you need to understand the consequences more clearly. Understanding how added sugar will affect your body if you consume it regularly will help you draw the necessary conclusions. To do this, let's take a look at the scientific evidence on the impact of sugar on the most global diseases of our time.

1. Cardiovascular diseases

   Previously, all heart disease was blamed on fats. And while some industrial fats, such as trans fats, do have negative effects on heart health, sugar is the real culprit. In 2014, researchers were able to scientifically prove that eating too much added sugar can significantly increase your risk of dying from cardiovascular disease. People who consume between 17% and 21% of their calories from added sugar face a 38% increased risk of dying from cardiovascular disease compared to those who consume just 8% of their calories from sugar. The relative risk was more than 2-fold for those who consumed 21 percent or more of their calories from added sugar.

   Study: Added sugar intake and cardiovascular diseases mortality among US adults

    

2. Non-alcoholic fatty liver disease

   Researchers have found that people who drink one sugar-sweetened drink a day face a higher risk of developing non-alcoholic fatty liver disease compared to those who avoid drinks containing added sugar.

   Study: Carbohydrate intake and nonalcoholic fatty liver disease: fructose as a weapon of mass destruction, Daily Sugar-Sweetened Beverage Habit Linked to Non-Alcoholic Fatty Liver Disease

    

3. Gut health, metabolic diseases

   Researchers believe that sugar alters the gut microbiota in ways that increase gut permeability or symptoms associated with the disorder. Avoiding added sugar is a key part of any effective leaky gut treatment plan. The added sugar feeds yeast and bad bacteria that can damage the intestinal walls. This leads to chronic inflammation that sugar causes, which can lead to the transfer of substances from the intestines into the blood. This in turn can cause obesity and other chronic metabolic diseases.

   Study: Dietary sugars: their detection by the gut–brain axis and their peripheral and central effects in health and diseases, Gut microbiota, intestinal permeability, obesity-induced inflammation, and liver injury

   Similarly, a December 2014 study found that sugar-sweetened sodas may be linked to the development of metabolic diseases. The researchers found that soda drinkers had shorter telomeres, a sign of reduced lifespan and accelerated cell aging.

   Study: Soda and Cell Aging: Associations Between Sugar-Sweetened Beverage Consumption and Leukocyte Telomere Length in Healthy Adults From the National Health and Nutrition Examination Surveys

    

4. Diabetes

   A 2013 study published in the journal PLOS ONE found that every 150 calories of sugar a person consumes per day (roughly the equivalent of a can of soda) increases the risk of type 2 diabetes by 1.1 percent. The researchers also found the impact of sugar on diabetes, regardless of sedentary lifestyle or alcohol consumption.

   Study: The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross-Sectional Data

    

5. Crayfish

   Added sugars increase the risk of esophageal cancer, while added fructose (such as high fructose corn syrup) appears to increase the risk of cancer in the small intestine.

   Study: Sugars in diet and risk of cancer in the NIH-AARP Diet and Health Study

   Other studies point to a link between high intake of added sugars and colon cancer. This higher risk remained even after adjusting for other risk factors for colon cancer, such as being overweight, obese, or having diabetes.

   Study: Added sugar, glycemic index and load in colon cancer risk

   Dietary sugar can also increase the risk of developing breast tumors and lung metastases. The University of Texas Cancer Center published a 2016 study that found that the high amount of dietary sugar in a typical Western diet appears to affect an enzymatic signaling pathway known as 12-LOX (12-lipoxygenase), in a way that increases risk of developing breast cancer.

    

In conclusion, I would like to note:

• It is not necessary to demonize sugar and consider it a dangerous drug, but it is necessary to understand that excessive consumption of sugar causes serious damage to our health.

• Consider the total amount of sugar in your diet. Natural sources (fruits, berries, dairy products), sweeteners you use, and added sugars that may be found in foods you buy or in restaurant meals. You may not notice how much sugar you consume every day - so it is important to know and be able to navigate the sources of sugar, as well as read labels.

• The use of natural sweeteners may be justified if you want to cut down on refined sugar, but remember that it is also sugar and will also have adverse health effects if consumed in excess.

• Not all sweeteners are equally safe, and many are advertised as incredibly healthy, but are actually just as good as white sugar. Again, it is necessary to read the packaging and be more critical in the choice of products and advertising.