Sugar and Sweeteners

Hello everyone 😀

The goal being to make my knowledge accessible to all, I will try to popularize in this article.

First, take what we know :

White sugar (or table sugar) is a refined sugar with empty calories: you can see the nutritional information: apart calories (and sugar) it contains nothing. Refined sugar doesn’t bring you anything. It isn’t essential to our body, on the contrary : it’s bad for the health. I will write an article about white sugar effects on our body.

 

 

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Other sugars

The rapadura: sugar rapadura is obtained from dried and sieved cane juice. Still provided with its molasses (syrupy residue), there is no refining and it keeps the minerals, vitamins and amino acids from sugar cane. It has a very subtle taste slightly caramelized. GI: 61

Muscovado: muscovado is a complete cane sugar not crystallized and unrefined, it contains all the minerals and sugar cane vitamins. It has a very sweet and very fragrant taste and it allows to reduce the amount of sugar consumption. GI: 61

Coconut sugar flowers: it is made from coconut flower sap, it’s a complete sugar (unrefined) 100% natural. It has a caramel flavor. Coconut sugar consists of 85% sucrose, 4% of fructose and 4% glucose. GI: 24-35

Maple syrup: it is obtained from the maple sap. In addition to sugars we find organic acids, minerals, amino acids, vitamins, phenolic compounds and flavonoids. Maple syrup consists of 61.5% sucrose, 1.5% glucose and 1.5% fructose. GI: 54

To sweeten preparations naturally we can also use fruit purees, mix of red fruits, dates, figs, bananas or raisins for example.

The refined sugar or other sugars, to sweet a coffee etc, is not essential to the body. It is only for fun. So it is better to have fun with the least bad food possible for our health and in small quantities.

—> Watch out to agave syrup

It is best to limit or avoid its consumption. Its glycemic index is low but it contains mostly fructose (80%) : consumed in excess it is proved that fructose promotes the fat storage, type 2 diabetes, obesity and cardiovascular disease. 

—>  All sweeteners are not good!

Aspartame, sucralose, saccharin, acesulfame K: totally chemical elements, some of which have negative impacts proven on health, sweeteners have a sweet flavor but not calories for some. However, the brain recognizes this sweet flavor as a sugar incoming signal in the body, your body is preparing to receive and as nothing happens, this maintains a need sugar.  Then, our body will to ask for it since it has not had. So you either get to do without adding sugar or sugar in small doses with natural sugars.

The risks :

Apartam (E951): powerful neurotoxic present in light products and some medicines.

Acesulfame K (E950): carcinogenic, causing hypoglycemia and cholesterol increases.

Sucralose (E955): destroys the immune system by affecting the liver and the kidney.

Saccharin (E954) allergenic and carcinogenic.

The only natural sweetener and no side effects known to date is stevia .


GI or GLYCEMIC INDEX

The concept of glycemic index of foods allows to classify them according to their effects on blood glucose (elevation of sugar levels in blood) and therefore their actual speed of assimilation and their impact on the body after ingestion relative to the reference sugar: glucose.

More food contains fiber, complex carbohydrates and fats, the longer it will take to digest and the energy released will be released gradually into the bloodstream.

More food is cooked quickly, precooked (eg. 5 minutes Cooking rice), crispy or blown (rusks, cracottes, cornflakes …), mixed or ground (white flour, flakes mashed), fiber-free, the more its digests and assimilates quickly. He brought up quickly and significantly blood sugar, it is as « predigested ».

High GI foods promote « blows of fatigue » and fat storage. Eating these foods cause an insulin spike and then a sudden drop in blood sugar, which then favors sweet cravings. So this excess sugar will be converted via the action of insulin in fat.

Namely: in industrial and processed food, there is almost no fibers and the carbohydrate structure became simpler, so it is preferable to select a natural grain food (more fiber and complex carbohydrate structure).

In short, it is more advisable to choose foods low in GI medium for sustained energy and avoid weigh gain.

High GI:

  • Sweet products: patties, candy bar, …
  • Starchy foods: fries, mashed potatoes, mashed flakes
  • Bread : baguette, sandwich breads
  • Cereals: cornflakes, puffed rice

Medium GI: chocolate (the more sugar, the higher the GI goes up), white rice, toast, whole wheat bread, raisins, fruit syrup, banana, kiwi …

Low GI: spaghetti, wild rice, legumes (lentils, beans, …), vegetables, fruits (grapes, prunes, apple, orange, …)

Source:

Diététique de la musculation (Diet bodybuilding) , Olivia MEEUS and Frederic MOMPO

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