Sugar and its analogues: what is best and how much can be a day without harm to health

What is the amount of sugar can be consumed daily without harm to health? Is it worth it to use in the diet of natural sweeteners and substitutes a new generation? And it is useful fructose?

The sugar science called simple carbohydrates that are initially contained in the products (lactose in milk, fructose in fruit) or obtained as a result of industrial processing (sucrose).

How much sugar can be eaten without harm to health

The most famous - sugar beet or caneLess popular - brown unrefined. However, he and other doctors do not recommend to use for people who lead inactive lifestyle to reduce the risk of diseases such as obesity and diabetes.

If the present exercise, pamper yourself with a sweet can be. The World Health Organization (WHO) recommends to consume per day to 25 grams of pure sugar (6 h. l.) or find a replacement.

Sugar and its analogues: how can a day without harm to health / istockphoto.com

alternative to sugar

Opportunities sweeten your life a lot! There are natural, artificial sweeteners and sugar alcohols and sweeteners new generation.

Honey, maple syrup, molasses (syrup) and other natural sweet foods provide the body with additional nutrients, but should not be abused because of their calorie content.

artificial sweeteners (Saccharin, sucralose, aspartame) sweeter than sugar but less calories. They found safe, but there are cases when people, after their use appeared headache and nausea. For the new generation of sweeteners include tagatose, stevia extract and trehalose.

stevia extract is obtained from a plant found in fruits tagatose, trehalose - mushrooms. They are not as sweet as sugar, contain virtually no calories but is left in the mouth aftertaste that not everyone likes.

Concerning sugar alcohols (Do not contain alcohol), they are often used in the production of dietetic and diabetic products. They have virtually no effect on blood glucose levels. It is for this reason, doctors recommend to include them in your diet for people with metabolic disorders. But they should use sparingly so as not to provoke an upset stomach. The main thing - listen to your body and consciously make your life not only sweeter, but also healthier.

Fructose and glucose in the diet

Doctors believe: the sweetness of fruits and vegetables gives all the same sugar, which is composed of glucose and fructose.

Glucose can be used every cell of our body, but fructose is processed cells of the liver, whose possibilities are limited.

Excess fructose in the diet leads to excess weight and health problems. Therefore, experts recommend consuming no more than 25 grams of fructose per day.

How much fructose include fruits and berries, see our useful chart.

Sugar and its analogues: how can a day without harm to health / open sources

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