Which sugar is more useful?

How many calories are in sugar?

One gram of any sugar contains approximately 4 kilocalories. A teaspoon filled with sugar "with a slide" contains about 7 grams or 28 kcal, a teaspoon of sugar "without a slide" - 5 grams or 20 kcal. In the same range, the calorie content of one cube of refined sugar is often also found.

However, the harm of sugar for health is not at all in its caloric value. Apparently, sugar( and sugar substitutes) violate the mechanisms of natural control of hunger, forcing overeating. In addition, some types of sugar literally break down metabolism and provoke a set of fat.

How and why sugar breaks down the work of metabolism and leads to rapid weight gain. What exactly is sugar harmful?

Glycemic Index of Sugar

The glycemic index of most table sugar species is approaching 70-80 units. This indicates that the body practically does not spend energy on splitting and assimilation of sugar. All of its calories will be transformed into glucose and assimilated by the body as quickly and without any loss.

The time required for the body to digest and fully absorb the calories of one can of cola( about 30 grams of sugar) is no more than 30-40 minutes. For comparison - a portion of meat with a garnish of green vegetables, equivalent to calories, will be digested and assimilated from 3 to 5 hours.

Which sugar is more useful?

Despite the widespread opinion, the differences between types of sugar are minimal. Neither the color( white or brown), nor the source( sugarcane or sugar beet), does not affect the glycemic index or calorie content. The only advantage of "natural" brown sugar or honey is their taste.

The aforementioned honey consists of 80-85% sugar, 15-17% water and less than 1% additional substances( including vitamins and minerals).Brown cane sugar is 98.1% carbohydrate( 1.3% water, 0.5% ash, which betrays the characteristic color).Such products can not bear any health benefits.

What is refined sugar?

Refined sugar is a processed and maximally purified product from any impurities( including vitamins and minerals).White color of refined sugar is achieved by bleaching - initially natural sugar has a dark yellow or even a dark brown color.

The source of raw materials for refined sugar is most often low-cost sugar beet or sugar cane residues, which are unsuitable for brown cane sugar. It is important to note that the food industry does not use refined sugar, and even cheaper product is glucose syrup.

Harm of glucose-fructose syrup

Glucose-fructose syrup is a substance used as a cheap substitute for sugar in food production. This syrup is several times sweeter than sugar, it is easier to mix with the texture of the product and prolongs its shelf life. The raw material for glucose syrup is corn.

Harm of glucose-fructose syrup for health is that it is stronger than sugar, affects the human brain, provoking addiction to sweet taste. It also dramatically increases blood glucose levels, provoking excessive insulin production and creating a risk of developing diabetes.

How many kilometers do I need to run to burn calories from the foods that you eat every day? The most high-calorie foods. Can the organism exist without sugar?

The opinion that the human brain needs sugar and other fast carbohydrates is a profound error. The body works much better, processing complex carbohydrates of plants and cereals during digestion, and not receiving inadequately large doses of glucose from drinks and various sweets.

Man for centuries existed without sugar - to get the calories of one can of cola, it was necessary to eat a few meters of a tree, now known as "sugar cane".Mass production of sugar began only in the 19th century, and its consumption in the past 50 years increased by 10-20 times.

Are sweeteners harmful?

Sugar forms dependence not so much on the hormonal level, but on the level of taste. A man gets used to eating sweet and constantly looking for this taste. However, any natural source of sweet is in one form or another simple carbohydrates, resulting in a set of weight and body fat.

Let the sweeteners and do not contain calories, but they support this craving for sweet, sometimes even reinforcing it. In addition, the sugar substitute aspartame - one of the few substances that are able to go directly to the human brain without transformation. Science only begins to understand its harm.


The use of sugar disrupts the natural mechanisms of controlling hunger, causing the body to demand more products with a high glycemic index, and the use of sweeteners only masks the problem. If you want to eat right, sweet is best to exclude.