What is the best sugar for health?
Sugar and health
In chemistry, the sugar molecule is made up of carbon, hydrogen and oxygen atoms.
This is called “carbohydrate” or “carbohydrate”. The main role of carbohydrates is to provide the energy necessary for the bodyto function. In other words, carbohydrates are the fuel of our cells. It is thanks to glucose (a molecule derived from carbohydrate) that the athlete’smusclesfind the strength to contract and relax. It is also by its power that your thumb presses the buttons on the remote control.
Glucose is also essential for the largest consumer of organic energy: thebrain. It makes up only 2% of your body weight, but uses 65% of the body’s glucose. And the more you rack your brain, the more fuel you’ll need. Carbohydrates also have a beneficial effect onmemory and mood.
Small reminders about unnatural sugars
Even though they bring pleasure to the palate, unnatural sugars are considered public enemy number 1 in our diet. They really do not have a good reputation, and the list of their harmful effects on health continues to grow: cardiovascular disease, diabetes, obesity, cavities, soda disease….
These are mainly:
White sugar: this sugar is the one that is most used in everyday life. It is obtained from crushed sugar beet, powdered and then purified. The result is refined sugar containing 99% sucrose. It passes quickly into the bloodstream, causing a spike in blood sugar quite easily. Its GI of about 70. Its sweetening power remains unchanged even if it is cooked and mixed with other ingredients. It also has a strong additive power, hence the importance of consuming it in moderation (10 to 20g / day).
Brown sugar: brown sugar comes from the grinding and refining of sugar cane. But it is less purified than white sugar. This is why it has some traces of calcium, potassium and magnesium. Its brown color comes from a thin layer of molasses it contains. It is considered a good sugar with a slightly lower glycemic index (65) than white sugar. But beware, many are counterfeited in the trade (colored white sugar). Daily consumption limited to 20 g is sufficient.
What is the best sugar for health?
The concentration of glucose in the blood is called glycemia. On an empty stomach, normal blood sugar values are between 0.6 g/l and 1 g/l (1). This rate increases substantially for one to two hours after a meal, without exceeding 1.6 g/l, then should logically return to normal baseline values in the two hours preceding the meal. The energy transformation rate of sugar in the blood determines its glycemic index.
It is this element that is taken into account in determining the best sugar for health. Generally,the healthiest sugars are naturally occurringtag. They do not always have the place they deserve in our eating habits, but nevertheless have many advantages such as sweetening delicately and flavoring dishes. Those are:
1- Stevia
Stevia is a plant-based sugar. Indeed, it comes from the leaves of a shrub that grows in South America. Stevia has a sweetening power approximately 300 times greater than that of conventional sugar. Yet, it iscalorie-free and has virtually no impact on blood sugar, its GI is 0. This makes it safe for People with diabetes(2). Its pleasant fragrance is very suitable for infusions and fruits in syrup. However, it is not recommended for cooking. Stevia would even be beneficial to health. It would help, for example, to lower blood pressure.
2- Xylitol
Xylitol is a natural sugar extracted from birch bark. This sugar alcohol has the advantage of being a very healthy substance under its appearance of refined powdered sugar. Its low glycemic level is well tolerated by diabetics. Rich in mineral salts and trace elements, it remineralizes teeth affected by decay or prevents their appearance. Be careful, however, not to consume too much because it can cause digestion problems.
3- Erythritol
This sugar alcohol substitute is made from corn or wheat starch. Its taste resembles that of sugar. Low glycemic index, however, it causes gastric discomfort in some people. It is therefore preferable to make moderate use of it. This sugar is a good alternative for people who are overweight or have diabetes.
4- Yacon syrup
Little known to the general public, Yacon syrup is extracted from a juicy and sweet Peruvian tuber. It is composed of fructose and oligosaccharide. It is an interesting source of calcium, iron, potassium and magnesium. With a slightly malty taste, this syrup is very pleasant to eat cold, and does not cause insulin spikes. A study revealed that yacon syrup would be beneficial in weight loss (3). Yacon syrup contains about 190 Kcal per 100 g while sugar contains about 400, i.e. twice as much.
4- Honey
The natural sugar par excellence, honey is recognized for its incomparable virtues. Rich in fructose, glucose, proteins, trace elements, mineral salts and vitamins B, C, D, K, it has an excellent sweetening power beneficial to the intestinal flora. It is also composed of a multitude of amino acids essential to your metabolism. But be careful not to heat it to enjoy all its health properties.
5- Coconut sugar
Coconut sugar is the favorite of cooks because it is rich in minerals and adapts very well to cooking. With a caramelized taste, a glycemic index of 35, it is a good sugar and a better alternative in dessert recipes and other culinary preparations. However, it contains almost as many calories as regular sugar.
6- Maple syrup
This syrup is collected from the sap of the maple tree brought to a boil. Its remarkable sweetening power in any preparation is superior to that of white sugar. However, it is to be consumed in moderation by diabetics. Maple syrup is a sugar rich in protein, calcium, potassium, manganese and zinc. Its glycemic index is 60.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.