What is useful and harmful to sugar for the body

Sugar is a popular ingredient found not only in confectionery. The benefits and harms of sugar are carefully studied by experts. The substance has beneficial properties. Failure to comply with the recommended consumption rate can be harmful to health.

Types of sugar

There are several types of sugar that differ in their properties. The classification includes the following parameters:

• raw materials;
• consistency;
• Colour;
• view.

White (granulated) sugar is the most common variety. The lumpy look is also popular due to its properties. These varieties are more often used for domestic and culinary purposes. They are obtained by processing the so-called sugar beet. Brown sugar is distinguished separately, which has beneficial properties.

The saccharide is differentiated, depending on the area of ​​use and direct purpose.

The sugar that is used to make homemade meals is called Regular Sugar. The beneficial properties of the product make it ideal for cooking applications.

The classification of confectionery sugars includes the following varieties:

1. Fruit... Important properties include crystal uniformity and flavor characteristics. Fruit sugar is more commonly used in cooking gelatin, dry drinks, puddings and jellies due to the lack of sediment.
2. Pekarsky... Experts note properties such as small size and uniformity of crystals. The product is not available for sale, as it is intended for use by professional chefs.
3. Ultrafine... The variety is used for the preparation of pies and meringues, characterized by the most delicate texture, and for sweetening drinks. The property of the product is fast solubility.
4. Powdered sugar... This is a type of granulated sugar. Grinding variations determine the types of confectionery or powdered sugar.

Coarse sugar has large crystals, which decompose into fructose and glucose when heated. The species is used for the manufacture of fondants, fillings and liqueurs.

Varieties of brown sugar are isolated depending on the concentration of the molasses. The product is obtained from sugar cane by evaporation of the syrup. Color saturation varies. Useful properties of brown sugar make it suitable for making baked goods and sauces.

Types of sugar with a Mexican flavor include:

• turbinado, which has a specific aroma and brownish tint;
• muscovado, which is unrefined cane sugar;
• demerara, necessary for the preparation of exclusive teas and delicious pastries.

In Asia, palm sugar is used. The product is obtained from coconut, wine and date palms. In Latin America, yellow soft saccharide is popular.

The feedstock determines the following types of sugar:

• reed;
• beetroot;
• maple syrup);
• sorghum (made from sorghum juice);
• palm.

The types are differentiated by structure:

• sand;
• refined sugar (pressed crushed or with additives, refined powder).

Composition and calorie content of sugar

A crystalline white powder that is beneficial began to be produced in the 19th century. Sugar is called a fast carbohydrate. Penetrating into the digestive tract, it is broken down into fructose and glucose. Substances are essential for the nutrition of the brain. The amount of consumed product depends on the energy supply, which is important for the functioning of the body.

Monosaccharides have beneficial and harmful effects on various indicators:

1. Insulin... It is produced by saccharides and is essential for the functioning of the pancreas.
2. Serotonin... It is a mood-forming neurotransmitter, the level of which is directly related to the amount of sugary foods consumed.

The benefits of sugar for a growing body are undeniable. Saccharides support the growth and development of muscles and cells in babies. A useful substance promotes the development of thinking and memory in school-age children.

Carbohydrate enters the human body as an additive to drinks and baked goods. A substance that is beneficial also contains vegetables, fruits, cereals.

Sugar for the human body can be both beneficial and harmful. A useful substance is necessary for the functioning of various organs. However, excessive consumption of carbohydrates is harmful to health, especially after 40 years. It is necessary to limit the product for certain diseases, which is associated with its properties.

Daily sugar intake for a person

Carbohydrate can do both good and bad. That is why it is important to know and observe the average daily rate.

If we talk about how much sugar can be consumed per day without harm, it should be emphasized that there is no single norm. In general, experts indicate an amount of 30-50 g per day, as well as 9-10 teaspoons of a bulk product. However, these numbers are arbitrary, since carbohydrates are found in various foods.

White sugar is both harmful and beneficial. The product has beneficial properties. However, its constant use is not necessary. Sugar can be hazardous to health. This is evidenced by numerous scientific studies. On average, an adult consumes about 25 kg of granulated sugar per year.

The beneficial properties of sugar

An important property of any product is its calorie content. Granulated sugar contains 99% carbohydrates. This substance has a number of beneficial properties:

• ensuring full blood circulation;
• normalization of the functioning of the spinal cord and brain;
• prevention of thrombus formation and reduction of the risk of plaque formation on the vessels;
• reducing the likelihood of damage to articular surfaces;
• neutralization of toxic substances, which helps the functioning of the liver.

The chemical composition of the substance does not contain vitamins. The characteristic properties are due to the presence of glucose and fructose, which are monosaccharides. The benefit of these elements is to maintain adequate blood circulation by the organs, the work of liver and brain cells.

Sugar has health benefits and harms. If you do not exceed the recommended rate, the harm will be minimal. When observing the recommended norm, you must also take into account the content of carbohydrates in different food products.

Why sugar is bad

The beneficial properties of sugar have been studied extensively. If the permissible norm is exceeded, the carbohydrate is harmful to health. Often, excess consumption of saccharides is associated not only with a passion for confectionery. Keep in mind that sugar is also found in many fruits and vegetables.

Addictive

Experts emphasize that sweet carbohydrates can be attributed to narcotic drugs that the body gets used to. The constant use of an excessive amount of saccharide leads to a pronounced dependence on both the psychological and physiological levels.

Creates Hunger and Increases Weight Gain

Saccharide is a fast carbohydrate that makes you feel unnaturally hungry. Once ingested, saccharides lead to a sharp increase in glucose and insulin levels. As a result, a person often overeats. Loss of appetite control is associated with a malfunction in brain responses of a neural nature.

It is known that the carbohydrate in the liver is in the form of glycogen. This substance controls body fat stores. If the level of glycogen in the body is high, the body receives a signal to store fat in the thighs and abdomen.

Negatively affects the brain

Many people wonder if sugar is good or bad for the brain. The benefits are known to involve stimulating brain activity. The harm of excessive use of the substance is to increase the risk of developing cardiovascular pathologies. The consequences may be the occurrence of a stroke.

Causes diabetes

Lack of control over the amount of consumed fast carbohydrates is accompanied by the likelihood of developing obesity and diabetes. Harm also implies latent progression of pathology with detection at an advanced stage.

Weakens the immune system

The constant consumption of sweets is harmful by weakening the immune system. The properties of saccharide imply an increased risk of developing chronic candidiasis, which also indicates a decrease in the functioning of the immune system.

The damage done in the form of a decrease in immune function is associated with the properties of the carbohydrate. Sugar does not contain essential B vitamins, which have significant benefits.

Causes diseases of the cardiovascular system

Excessive carbohydrate intake, especially in old age, provokes diseases of the heart muscle and blood vessels. There is an increase in the likelihood of heart attack and heart muscle dystrophy. The harm is caused by vitamin B1 deficiency. This component has beneficial properties for the adequate functioning of the heart.

Destroys teeth

The harm lies in the detrimental effect on the enamel of the teeth, which begins to thin. Sugar is a breeding ground for microorganisms living in the oral cavity. A diet with a significant content of sugary foods and drinks is dangerous for the development of caries.

Leads to early skin aging

Sugar is not beneficial to the skin. Carbohydrate damages the skin, resulting in premature aging and wrinkles.The epidermis gradually loses its properties, such as elasticity and shine.

Many women wonder if sugar is good or bad for hair. The component can only be useful if the norm is observed.

Impairs vision

Excessive consumption of confectionery and flour products is harmful to health. Sugar for vision is not considered a useful product. Passion for chocolate, ice cream, sweets, cakes can lead to a decrease in visual acuity.

Leads to hormonal imbalances

The dangers of consuming too much sugar are obvious. Excessive consumption of sugary foods with a concomitant sedentary lifestyle leads to hormonal disruption due to obesity. It has been proven that adipose tissue can synthesize female sex hormones - estrogens. The problem of sugar harm for men is especially relevant.

Flushes calcium out of the body

Fast carbohydrates are considered a rather heavy substance for the body. The assimilation of saccharides is accompanied by a calcium deficiency. This is due to their properties to wash out the beneficial component from bones and teeth. Thus, osteoporosis develops gradually.

Increases blood pressure

Carbohydrate damages the activity of the heart and has the ability to increase blood pressure. However, if you cut out sugar, there are no health benefits either. Sugary foods are healthy in small amounts. Exceptionally exceeding the permissible norm triggers pathological processes in the body.

Depletes energy reserves

Sugar is considered a fast carbohydrate. This means that saturation occurs quickly. However, one cannot speak of sugar as a long-term source of energy. After eating sweet foods, a strong feeling of hunger develops quite quickly, which is often harmful in the form of overeating.

The benefits and harms of sugar for children

Carbohydrates are beneficial for the growing body. Refined sugar is one of the most readily available sources of carbohydrates. The harm of sucrose can manifest itself:

• the appearance of addiction;
• changes in the work of taste buds;
• provoking weight gain and the occurrence of eating disorders, in connection with which children may begin to refuse other foods;
• the development of dental problems due to insufficient strength of the enamel of milk teeth;
• a destructive effect on the nervous system, which is manifested by hypereactivity, aggressiveness, insomnia;
• avitaminosis, washing out of the resources of the child's body, disorder of their assimilation;
• flatulence and dysbiosis.

The beneficial properties of sucrose include:

• activation of important processes;
• beneficial effects on the work of the brain;
• getting energy for daily activities;
• increased mood;
• presence in some food products as a preservative of natural origin.

Sugar during pregnancy and lactation

During pregnancy, you should not get carried away with sweet foods. Otherwise, it is impossible to exclude the occurrence of malfunctions in the functioning of the immune and endocrine systems, which is not beneficial. A woman who exceeds the intake of saccharides runs the risk of gaining excess weight and getting diabetes. Sugary foods are harmful to dental health.

Saccharide intake during breastfeeding should be reduced. This is due to their properties. The harm manifests itself in the risk of allergic reactions, especially if the mother has them.

The intake of saccharides into the body does not need to be completely limited. The substance is necessary for the full functioning of organs and systems. The following beneficial properties of sugar during breastfeeding are noted:

• increased lactation;
• prevention of depression;
• normalization of sleep;
• relieving fatigue;
• improving mood.

Saccharides trigger pleasure mechanisms.The benefit lies in stabilizing the psychological state of a woman in the postpartum period. The substance helps to restore the energy expended in the production of breast milk.

How to get rid of addiction to sweets

The harm of excess sugar is manifested in excess weight gain and inability to lose weight. With the regular use of sweet foods, addiction often arises, which is due to certain properties. Sugar quickly energizes and improves mood.

To get rid of addiction to sweets, you need to pay attention to the diet. Sugar-containing foods that are harmful should be replaced with useful nutritional components:

• chocolate bars sold at sports nutrition stores;
• fruits and dried fruits;
• honey.

The amount of sugar consumed should be reduced. Cravings for sweets are triggered by the need for carbohydrates. Simple carbohydrates are quickly broken down into subcutaneous fat. A complex variety breaks down for a long time, saturating with energy. That is why it is better to replace the cake with a spoonful of honey or a banana, which are beneficial.

There are several rules to help you overcome sugar cravings:

• exercise regularly, which also promotes the production of happiness hormones;
• for dessert, it is advisable to eat a spoonful of honey, fruits or berries;
• reduce the amount of granulated sugar gradually;
• instead of sweets, it is advisable to buy healthy products;
• to improve metabolism, it is recommended to drink more water.

How to choose sugar when buying

In order for the purchased product to be useful, you need to pay attention to the packaging. The following information is important:

• raw materials from which granulated sugar is made;
• the nutritional value;
• content of fats, proteins and carbohydrates;
• calorie content;
• date of production and packaging;
• legal address, telephone number of the enterprise.

The packaging must be free of visible deformations and mechanical damage. Traces of smudges are indicative of getting wet. If the product is saturated with moisture, its grains of sand hardly move from one side of the bag to the other. Such a specimen can be harmful to health: raw granulated sugar is a useful breeding ground for the reproduction of dangerous microorganisms.

A quality product is completely soluble in water without sediment formation. When heated with the addition of a small amount of water, granulated sugar turns into caramel.

Conclusion

The benefits and harms of sugar have been studied by scientists for a long time. In moderate quantities, the substance has beneficial properties that allow the body to function adequately.