No sugar: Why White Sugar is a Sweet Poison?
Despite the fact that we all know firsthand that sugar is more than harmful, one way or another this topic remains relevant to this day. In this article, we will remind you once again why sugar is dangerous, what foods contain it, and what can be used to replace it.
Is white sugar a sweet poison?
To begin with, let’s remember once and for all: sugar is not a food product containing useful vitamins and minerals. White sugar is a chemical element derived from sugar beets or sugar cane, refined and processed. Cane sugar is the same sugar as white sugar, extracted from beets, only not refined, so it has at least some benefit, unlike its white brother. And yet, sugar and sugar are different!
White sugar is pure carbohydrate. It does not contain many vitamins and minerals, proteins, fats, and other useful elements that we need for a healthy diet. Refined white sugar that has been refined and processed cannot contain anything other than empty calories. There is practically no benefit from it, as we see, but there is enough harm.
What is the harm of refined sugar?
It’s no secret that sugar is addictive. It doesn’t matter what its composition is. Sweetness is what our receptors need to make food brighter and more colorful in taste. Any sugar leads to weight gain if its consumption exceeds the permissible norm. But that is not all. With constant use, sugar provokes tooth decay, flushes calcium from the body, leads to atherosclerosis, increases blood sugar levels, which provokes diabetes mellitus, and lowers immunity.
And if you still do not believe that this product can harm your health, I suggest you watch a film on this topic.
“Sugar” is a film that clearly shows how you can worsen your health in a matter of days if you regularly consume sugar. I will say for myself, it was unpleasant for me to see a boy who lost his teeth due to the fact that he regularly drank carbonated sugary drinks.
Sugar Rush is a documentary by acclaimed chef Jamie Oliver. It explains how to stop consuming sugar and how to replace it. The chef devotes a significant part of the film to the analysis of dishes and the amount of sugar in everyday products.
Hidden sugar. Where is the sweet poison hiding?
Sugar is found in almost all foods. Where without it. It is necessary for our bodies to function properly. But the question is, how much? How much sugar (and what!) Can be consumed per day without harm to health depends, first of all, on the age of the person. Gender also affects: men are allowed to eat a little more sweets. Children aged 2-3 years should receive no more than 25 g of sugar per day: this is the maximum allowable amount, the optimal amount is up to 13 g.
But in many products, its amount is an unacceptable norm. It is good if the manufacturer indicates the sugar in the composition and its amount on the label. But there are manufacturers who do not indicate this sweet element in the composition of their product, therefore, it is customary to call it hidden, because it is hidden from prying eyes. For your attention, a list of the most unexpected foods with hidden sugar in the composition:
- Nut milk and any flavored vegetable milk ;
- Tomato paste;
- Chickpea flour, soy flour;
- Bottled water with taste;
- Protein bars, protein;
- Pickled vegetables (tomatoes, cucumbers, etc.);
And also a large amount of white sugar is found in such common foods as:
- Pastries, bread;
- Semi-finished products, fast food;
- Sweet carbonated drinks, packaged juices, coffee dry mixes, sweet cold teas;
- Sauces, seasonings;
- Ready-made breakfast cereals, muesli, instant porridge;
- Yogurts, curds with fillings;
How to replace refined sugar?
Today there are many analogs of white sugar. The most famous are:
- cane sugar;
- Coconut sugar;
- Sorghum sugar;
Jerusalem artichoke syrup;
- Maple syrup;
Agave syrup, etc.;
As well as the most common sugar substitutes: stevia and agar-agar, honey is considered the most useful alternative to sugar (if you are not vegan and use it).
Of course, this is much better than empty white calories and no benefit, but once again we remind you that sugar and sugar are different! An excess of any kind of sugar or syrup leads to weight gain and addiction if you do not know the measures. And in order not to fall into such a trap, here are some of our recommendations:
- Replace sweets made from white refined sugar with fruits, dried fruits, and berries. Dried fruits can be added to baked goods instead of sugar;
- Try drinking coffee and tea without sugar (gradually wean this habit). You will begin to feel the true taste of the drinks and enjoy them;
- If you still need to add something sweet to the drink, choose natural sweeteners;
- Choose sweets to which manufacturers do not add sugar, but use only natural ingredients. For example, such as Bite, RawLife, Raw. Bite, Mojo cacao, etc. Do not forget to pay attention to the composition!
- Shop for sweets, desserts, and baked goods labeled Vegan. These products are most often made not only for people who adhere to a vegan diet but also simply for those who are looking after their health. As a rule, sugar is not added to such products, but they are prepared from natural ingredients;
- If you are a real sweet tooth and cannot live a day without sweets, replace white sugar with unrefined types from the above list or with syrups and honey;
- Do not substitute chocolate for a full breakfast, lunch, or dinner. Your body is unlikely to be happy with such a diet. If you don’t have enough time to eat, eat a fruit or vegetable or take food with you.
Sugar is a white poison if you consume it in unlimited quantities. Don’t forget this!