Excess sugar - according to the WHO - is 25 g or 6 tsp. of sugar per day. It is interesting that many people consume this amount only in the first couple of hours after waking up, during breakfast (cereals, cookies, sweet yogurt, sweetened tea). Why is it so difficult for us to give it up? And are there healthy alternatives to sugar?
Excess sugar - according to the WHO - is 25 g or 6 tsp. of sugar per day. It is interesting that many people consume this amount only in the first couple of hours after waking up, during breakfast (cereals, cookies, sweet yogurt, sweetened tea). Sugar increases the production of insulin, and it, in turn, - cortisol. This leads not only to excess fat, but also to diabetes, tooth enamel destruction, skin problems and depression, despite all the myths about the sweet hormones of happiness. Because of sugar , we quickly get tired and feel a lack of energy throughout the day, even if we have had a good night's sleep.
If sugar is such a dangerous pest for the body, why is it so difficult for us to give it up? And are there healthy alternatives to sugar ?
Since childhood, we have known that honey (especially in combination with lemon) is capable of working wonders - fighting colds, reducing inflammatory processes, and strengthening immunity. Honey does contain a small amount of antioxidants and has antibacterial properties, but the body perceives it as sugar and reacts accordingly. That is, we are still talking about the accumulation of fat", - says Doctor of Science Neil Malik from Bastir University. Sugar makes the pancreas work, and honey - the liver. And what will be worse for your body is an individual question. Most of the loud statements about the miraculous properties of honey are mythical and unproven, the scientist is convinced: "Only 2% of honeycontains unique vitamins! Two! And fructose generally neutralizes some useful minerals." Also, let's count the calories. In 1 tsp. sugar contains 16 kcal, and the same amount of honey - 22. For some reason, we cannot talk about any dietary advantages. And as for adding honey to bitter drinks - when heated, it loses most of its beneficial properties.
If during dinner in a restaurant you carefully choose only brown pieces of sugar from the bowl - you are wasting your time. In principle, this is the same classic sweetener, identical to white sugar in terms of calories and effects on the body. Cane sugar has almost no vitamins, and a little potassium and magnesium isn't likely to make much difference to the overall picture. This is still the fastest way to provide the body with empty carbohydrates.
The taste of agave is 150 times sweeter than traditional sugar , which means that less of it is needed as a supplement. This is a plus. However, even in small amounts, the body reacts to it like fructose - filters it with the help of the liver and can potentially turn it into fat. This is a minus. Please note that in 1 tsp. agave syrup contains 27 kcal, which is more than honey and sugar . Even a pleasant aroma and minimal dosage does not really lead to a healthy compromise.
Many are ready to endlessly praise the coconut. And here is another fact in favor of sincere feelings. Coconut palm sugar has a low glycemic index and high concentration of nutrients compared to regular, white sugar, making it a better alternative for making desserts. However, the amount of beneficial components in coconut sugar is still not enough to consume it regardless of the quantity.
First, pure maple syrup contains only 14 kcal in 1 tsp. Second, it's rich in antioxidants, and Canadian research shows it can help fight cancer. Add to that a lower glycemic index (54 vs. 65), which keeps blood sugar levels within normal range. So, it's time to get your miracle sweetener shipped straight from Canada to your kitchen. The only downside is that maple syrup is often used as an addition to other desserts, for example, pancakes, which negates all plans for healthy fats.