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Types and substitutes for edible sugar
Sugar is a water-soluble, sweet-tasting saccharide made from sugar beets and sugar cane. Common sugars also include monosaccharides, disaccharides, and oligosaccharides. On average, 100 g of sugar equals approximately 377 kcal.
When asked what are the types of edible sugar, V. Kurpienė, dietician and author of the book “Liekna Whole Life”, mentioned 3 of them and a couple of sugar substitutes, but mentioned that there are many more:
Refined or white sugar – We all know regular sugar well, of which 99.7% is consists of sucrose.
Unrefined or brown sugar – Many people think it is better, but according to V. Kurpienė, its glycemic index is similar to that of white and the amount of minerals is especially low. “Very often unrefined sugar is confused with caramelized because it looks very similar, but the way they are produced is different. So when buying, you should read what is written on the package ”, advised the interviewee.
Karamelised sugar – Refined sugar refined to give a brown caramel tone. As V. Kurpienė said, it is claimed that the body has an even worse effect than ordinary white sugar.
123RF.com nuotr./Cukrus
Sugar substitutes:
Xylitolis – highly processed sugar alcohol. “Extracted from birch wood or corn. It has 40 percent. fewer calories than sugar. Unlike sugar, xylitol is not said to increase blood glucose and insulin levels shortly after a meal. Its glycemic index is only 13. Xylitol is generally well tolerated, but some people experience indigestion when consumed in excess. It can cause bloating and increased gas and diarrhea ”, explained the dietitian.
Coconut sugar – extracted from coconut palm juice. “It contains small amounts of nutrients, such as iron, zinc, calcium and potassium, as well as antioxidants. Its glycemic index is lower than that of sugar, it is absorbed more slowly due to the available inulin. Inulin is a type of soluble fiber that has been shown to slow down digestion, increase satiety, and have a positive effect on gut bacteria. However, coconut sugar has as many calories as regular sugar. It also contains a lot of fructose, and you are encouraged to reduce its amount, “said V. Kurpienė.
To clarify why the term “glycemic index” is used for sugar, the dietitian explained what it is:
“The glycemic index refers to the amount of glucose in the blood that rises after consuming a product compared to other products. The higher the number, the worse, the smaller, the better.
The glycemic index is also very important for the feeling of hunger, because the lower the glycemic index, the longer we are saturated with the same calories, without inflammation, without insulin jump. The more we can maintain normal glucose levels, the better we will feel. “
Photo by Rūta Rylaitė / Vaida Kurpienė
Is brown sugar healthier?
We know that white sugar is made from sugar beet, brown sugar is made from sugar cane, its color and taste are different. For many years, as the dietitian said, there has been a myth that raw (brown) sugar is much healthier.
“However, its glycemic index differs a lot from refined sugar, the calorie content is no different, and the percentage of minerals is so low that I hope people will pick them up from other products besides sugar. Because then a large quantity should be eaten, “said V. Kurpienė.
According to the dietitian, it is very often found that, believing that brown sugar is healthier and also less sweet than white, people start consuming it in much larger amounts.
“In fact, no matter how much sugar we consume, unfortunately there is no one who can consume it in large quantities without negatively affecting health.” Some people think that negative health effects only mean weight gain and, if a person is thin, nothing like eating sweets and processed products high in sugar or their substitutes.
No way. Anyone can experience various inflammations and health disorders precisely due to the effect of sugar ”, suggested V. Kurpienė pay attention to the amount of sugar consumed.
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