Here we’ll look at the sugars.
Also, what types of sugars are most often found in common foods.
And the sugars in carbohydrates.
And also which carbohydrates are healthy and which are not.
Sugar, one of the most popular and added ingredients in the composition of various products.
Sugar, one of the most popular and added ingredients in the composition of various products.
It is important to remember that sugar is a high carbohydrate product and high in calories, and 3.5 ounces of sugar contain 400 kcal.
There are three types of sugars most commonly found:
- Glucose.
- Fructose
- Sucrose
Glucose
Glucose is mostly found in grapes, persimmons, and bananas.
It is also found in all berries and fresh fruit juices.
It is also found in small amounts of all fruits.
Manufacturers also added glucose to their products.
When they take a blood test and say you have high sugar.
They mean immune-Glucose.
Fructose.
Another type of sugar, also very popular.
Because we find it in large quantities in fruits, even more in honey.
Berries have less than glucose.
I usually use fructose as a substitute for regular sugar.
They usually offer this type of sugar to diabetics who cannot consume regular sugar.
For those people whose bodies cannot process glucose, this is a suitable alternative to regular sugar.
But fructose added to regular food instead of glucose is more harmful to a healthy person than glucose.
This type of natural sugar is the sweetest.
People who have diabetes can consume fructose.
Since there is no increase in sugar within the body.
According to a study by the University of California, consuming large amounts of fructose is very harmful to the liver.
It provokes liver disorders.
Sucrose
This is probably the most recognizable sugar because they sell it in regular stores.
Sucrose has the appearance, white, of granules.
They produce it from sugar cane or sugar beets.
Sucrose has the appearance, white, of granules.
If you want to stick to a healthy diet, eliminate sugar in its pure form from your diet.
Because all foods sold in stores contain sugar in one form or another.
How many types of sugar are there?
There are so many kinds of sugars nowadays, but there are some basic ones that you should know about.
The basic ones are:
- Monosaccharides.
- Disaccharides.
- Polysaccharides.
There are also two types of carbohydrates, simple and complex.
I called them simply because the body easily digested them.
Complex ones, in their turn, are much slower to be digested than simple ones.
Simple carbohydrates include:
- Monosaccharides.
- Disaccharides.
Complex only include polysaccharides.
Monosaccharides and disaccharides (simple carbohydrates) include the following types of sugars:
- Glucose.
Found in berries, grapes, and fruit juices. - Fructose.
In all sweet berries and honey.
The sweetest type of sugar. - Sucrose.
Ordinary white or brown sugar that is sold in the store. - Lactose.
The sugar found in dairy products. - Maltose.
This type of sugar is found in cereals in sprouted grains.
It is also found in beer and yeast.
These sugars are considered to be simple carbohydrates and are very easily absorbed by the body.
Overconsumption of these simple carbohydrates.
Increases the risk of developing obesity and type 2 diabetes.
Disaccharides (complex carbohydrates) include the following types of sugars:
- Starch
The most common type of carbohydrate.
It is found in many foods.
This type of carbohydrate is ideal for building long-term energy reserves. - Fiber.
A complex carbohydrate that play a very important role in our daily lives.
I can find it in cabbage, vegetables, and nuts.
It is also found in fruits.
Eating 0.8 to 1 ounce of fiber lowers your risk of hypertension, intestinal diseases, and cardiovascular diseases.
WHO
Try to consume as few fast carbs as possible and as many complex carbs as possible.
Complex carbohydrates are much safer and healthier than simple carbohydrates.
Complex carbohydrates also do not increase the risk of diabetes or obesity.
Types of sugars in food
The main thing to remember is that any type of sugar that belongs to simple carbohydrates is very harmful and should be completely excluded from your diet.
Or at least reduce their intake.
The types of carbohydrates are written above.
To begin with, all foods that are sold in stores contain sugar, in varying amounts.
I will tell only about those that should be avoided or at least minimized.
Because they contain a lot of sugar.
If you want to stick to a healthy diet, the following foods must be avoided:
- Juices, nectars.
Juices contain enormous amounts of sugar (fructose)
A glass of juice may contain 15%-20% sugar.
Therefore, it is not recommended drinking over one glass of juice a day.
It is better, of course, not to drink it at all. - Cakes and candies and other candy bars.
Besides the unhealthy fats in these products.
There is also a lot of sugar. - Alcoholic beverages.
These drinks also contain a lot of sugar.
But it is most of all in the liquor
And the sugar content in wine depends on the variety and type of wine. - Copper.
Although honey has complex carbohydrates, there are only 20 percent of them.
As for the usual sugar, honey usually has a 70% content.
But it is unnecessary to exclude honey from your diet. You just need to eat it in tiny portions. - Carbonated sweet drinks, as well as diet drinks.
There is a lot of sugar in these drinks.
Someone should completely exclude these drinks from the diet, if you want to keep a healthy diet.
Even if it is written without sugar in the sweet drink, it means that a chemical substance, which can be much more dangerous than usual, sugar has replaced it.
If you follow the advice of this article, you will keep yourself and your family healthy.
If you are interested in healthy eating for 2023
