Harm sweet for the body. How many sweets can you eat per day? Sugar and sweetener

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Harm sweet for the body has long been proven and no one doubts. Violation of insulin resistance and the subsequent strong feeling of hunger is inevitable after eating meals with sugar. With regular abuse of sweets, obesity and metabolic disorders develop. Even an innocent cup of coffee with ordinary sugar leads to a surge of insulin and, as a result, an early feeling of hunger. The sweetener will help people who cannot imagine their life without sweets to adjust to a new diet.

Sugar - good or bad for the body?

Every coin has a flip side, and sugar can also be useful in some cases. Leaving aside extremes, such as hypoglycemic coma (which can only be overcome by ingesting large amounts of glucose or simple sugar), the following he alth benefits of sugar can be distinguished:

• short burstenergy;
• activation of cognitive abilities;
• feeling cheerful;
• increased satiety;
• splash of insulin in the blood.

Alas, each of these pluses is overshadowed by negative consequences. Sweets provide a great energy potential, so after eating them, a person feels cheerful and energized. But most of us, after having eaten a candy or a cake, do not go to a hard workout, but proceed to routine activities. As a result, the energy potential remains unused and goes straight to body fat. The body does not know how to dispose of the energy received. This is how obesity begins: imperceptibly, from a few sweets eaten with sweet tea at lunchtime.

What is sugar for the body - benefit or harm? Both. But the damage from it is still more. People with a tendency to gain weight and diabetes should be especially careful.

Why dietitians ban sugar

Sugar is the popular name for a substance called sucrose. Official information states that cane and beet sugar are important food products. Diet science denies any clear he alth benefits of this simple carbohydrate. Almost all people who adhere to proper nutrition and monitor their weight have given up once and for all the use of sugar in food.

What sweets, cakes, cakes, marshmallows, marshmallows and other products so much loved by the sweet tooth are made ofand meals? Most often, it is melted sugar with the addition of butter, trans fats, milk, cream, etc. Thus, sweets, caramel, and especially cakes and cakes are not even a simple carbohydrate in its pure form, but a mixture of it with harmful fats. This mixture is very dangerous in terms of nutrition. Sweet tooth inevitably cause harm to he alth with their addiction to harmful dishes. No wonder nutritionists call sugar “sweet poison.”

Who is sugar more harmful, men or women?

Women are more likely to develop type 2 diabetes than men. This is due to the difference in hormonal status. Men, thanks to testosterone, are not prone to gaining fat in problem areas: on the abdomen, inner thighs, armpits. In addition, they have much more muscle mass than most women. Therefore, the energy potential that enters the body along with sweet poison - sweets, buns, cakes, pastries, etc., is partially spent on maintaining muscle tone. But if a man regularly allows himself to abuse sugar, then obesity can overtake him, it just takes more time than women.

Women are naturally prone to weight gain. This is the so-called "estrogen" fat, which indicates a woman's readiness to become a mother and feed offspring. It's good that the modern science of nutrition allows you to regulate your diet and maintain an acceptable weight.

The effect of sugar on childrenorganism

Science has already proven that even a small amount of sugar increases the hysteria and excitability of the child. Children with a tendency to hyperactivity and attention disorders of various etiologies are contraindicated in the use of sweets, caramels, cakes, pastries, sweet muffins and the like. As a dessert, it is permissible to use fruits, they contain not sucrose, but fructose.

Harm sweet for the body of a child - too much calorie content and excessive intake of carbohydrates in the body. This leads to the fact that the nerve centers receive a large load. As a result, the baby becomes capricious, uncontrollable and hysterical. In some cases, it is advisable to completely limit the child's ability to eat sweets.

Dishes and foods containing sugar

These products are known to everyone since childhood: sweets, chocolate, marshmallows, marshmallows, cakes, muffins and sweet yeast-free dough, creme brulee, ice cream, sherbet. Sugar is almost always added to homemade pickles to enhance the flavor. Of particular note are alcoholic beverages. Although most of them do not always taste sweet, they are a pure simple carbohydrate. We can say that this is energy in its purest form, only it is extremely toxic for the whole organism as a whole.

What are candies made of? They pose a he alth hazard not only because of their high sugar content, but also because of their high fat content. So beloved by everyone, chocolate is rich in trans fats, the harm to the body and the ability tohave been proven to increase the likelihood of cancer.

Obesity and sweets: is it possible to eat sweets and not gain weight

How many sweets or chocolates can you eat a day? Of course, from one or two sweets a day there will be no harm. The average calorie content of one hundred grams of chocolates is about 550 kcal. This is half of the normal daily diet, if measured in energy value. There is no place for proteins and he althy fats at all. And it's only a hundred grams of sweets!

If a person can eat one candy a day and stop there, then such a habit will not bring harm.

Addiction to simple carbohydrates

Almost all people find it difficult to limit themselves to the use of unhe althy sweets. Some nutritionists note that for sensitive people, sweets and cakes become a kind of addiction, a drug.

These claims are based on research: Sugar releases endorphins - hence the temporary improvement in mood and alertness within a short time after eating sugary foods. That is why it is so difficult to restrain oneself and after one candy not to eat ten more. Many people would rather cut out sweets entirely than tease themselves with a candy or two.

How many sweets can you eat a day so that you don't get addicted? It is difficult to give an exact answer to this question. Each person is individual. The rate of assimilation of simple carbohydrates depends on gender, age,metabolism, weight.

Causes of diabetes

The reason for the development of type 2 diabetes is a long-term violation of the basic principles of proper nutrition and the regular abuse of simple carbohydrates. Most sweet tooth think that this will not affect them. But by the age of 40-45, many are diagnosed with this.

People with type 1 diabetes are not to blame for the development of the disease: most often it has hereditary causes or appears as a result of a strong nervous shock. Patients with type 2 diabetes are most often guilty of having this diagnosis themselves, as they have neglected the advice of endocrinologists and nutritionists for many years. 95% of patients with type 2 diabetes are also diagnosed with obesity.

The main method of treatment is a special diet, which implies a complete rejection of simple carbohydrates and foods with a high glycemic index. It is acceptable to use sweeteners for diabetics. If the patient does not find the strength to give up sugar, the disease will progress. In diabetes, chronic kidney dysfunction develops, the disease is accompanied by severe edema, fainting, and after a while there is a need for a donor kidney transplant or regular visits to hemodialysis procedures.

Is it possible to somehow level the harm of sugar

Harm of sweets for the body is difficult to overestimate. Is there a way to reduce its harm or prevent absorption? Many diabetics or obese people try to findunusual recipes. Sugar-free cakes, fruit slices, using sweeteners are all effective ways to reduce the harm of sucrose.

Which is better, honey or sugar? This is a question often asked by nutritionists. Of course, honey is he althier, but it also has a high glycemic index and high calorie content. If a person is unable to refuse sweets and is considering what to choose, honey or sugar, then it is better to prefer the first option.

There is also a class of pharmacological drugs that prevent sucrose from being digested. These are called carbohydrate blockers. These pills have quite a few side effects.

Harm of sweets for the body almost completely disappears with regular use of a sweetener. They are different in composition and not all of them are devoid of calories. For example, stevia-based products are also quite high in calories, but have a lower glycemic index.

Synthetic and natural sweeteners

Artificial (synthetic) substitutes taste sweeter, so it's easy to overdo them in drinks. Most often, 1 tablet is equivalent to 1 teaspoon of granulated sugar. You should not succumb to tempting discounts and buy several vials of synthetic sweeteners at once. They are very economical to use and often expire before the jar needs to be opened. Synthetic sweeteners for diabetics are sold both in liquid form and in the form of tablets, capsules, loose powder.

Natural sugar substitutesdiffer in that the carbohydrate part present in the components is broken down slowly, this allows blood glucose levels to remain normal. Due to this, the glycemic index of such sweeteners is low and allows them to be used in special recipes. Sugar-free stevia cakes, eggnog, homemade meringue, cottage cheese ice cream are all easy to make at home with natural sweeteners.

Sweetener Base List

What substance can replace sugar? Below is a list of the most popular and inexpensive.

1. Cyclamate and aspartame are popular in the food industry. It is with their addition that the Cola Ziro and Pepsi Light drinks are produced - very sweet, but with zero calories. According to their taste properties, cyclamate and aspartame are 200 times sweeter than sugar. Under the influence of high temperatures are destroyed.
2. Saccharin is 700 times sweeter than sugar. Heat treatment, which adversely affects the taste effect of the drug, should be avoided.
3. Sucralose is perhaps one of the few synthetic sweeteners approved by doctors for use by diabetics.

Sports Fat Burning Sweeteners

Almost all sweeteners sold on the shelves of sports nutrition stores are based on erythritol. It is a relatively safe sweetener for he alth, with moderate taste properties. Five grams of erythritol is equivalent in sweetness to a tablespoon of sucrose.

Fit Parade, Mine Craft and other sweetenersfor athletes, intended for use during fat-burning training, contain erythritol. The average cost of one jar (100 grams) is about five hundred rubles. These sweeteners are the most cost-effective and safe, both in terms of cost and in terms of taking care of your own he alth.

An alternative to factory sweeteners

Lovers of everything natural should take note of natural sugar substitutes and sweets, which have a relatively low glycemic index and in rare cases can even be eaten by people with diabetes:

• bee honey is an energy source with antibacterial and anti-inflammatory properties;
• Agave syrup - tastes and smells like honey in a pleasant caramel color, added to pastries and cakes;
• Maple syrup, homemade, no added sucrose.