Nutritional Ingredients

Why does sugar cause problems and why should I get to know him?

اعلان

Sugar is one of the natural elements found in various foods and nutrients, and it is an indispensable element to give the body the energy necessary to perform its tasks, but excessive intake means exposure to diabetes, which may lead to the destruction of the body’s organs, and death in the end…

Definition of sugar

Sugar can be defined according to
the medical dictionary website
Sugar falls into two main groups; monosaccharides such as glucose, fructose or galactose, and double sugars, which include sucrose (table sugar) or lactose, Since it is a sugar made up of duplicate units of glucose, Such as cellulose, starch and glycogen.

Sugar can be included in the class of carbohydrates soluble in sweet water, and monosaccharides and microsaccharides; often sucrose specifically.

Sugar can be described in the following points:

  1. Sweet crystalline substance or may be powder, pure white, It consists of sucrose, which was obtained mainly from sugar cane, beets and sugar and is used in many foods, beverages and medicines to improve its taste.
  2. It is a class of water-soluble carbohydrates, including sucrose and lactose, It has a distinctive sweet taste.

Sugars play an important role in biology, either by forming unions with other biological molecules (such as glycoproteins) or by mediating cellular events (for example, bacterial or viral binding to cells).

Common form of sugar

common form of sugar, is table sugar, Which is extracted from sugar cane or sugar beet. Chemically The term sugars includes sucrose, and (maltose , lactose) and also other simple sugars, It is an essential source of energy.

Sugar is also commonly found in milk and fruits. soft drinks, Milk contains less sugar than fruits, Which in turn contains less sugar than soft drinks, However, the first and second types are healthier and more medicinal, They often don’t cause high blood sugar levels, Unlike soft drinks.

 

History of the sugar industry

Cane sugar was the traditional form of sugar in the eighteenth century. Sugar was first produced from sugar cane plants in northern India sometime after the first century AD.

The history of the sugar industry can be divided into five main stages:

extract sugarcane juice from the sugar cane plant, and the subsequent domestication of the plant in tropical Southeast Asia sometime around 8000 BC.

Sugarcane granules from sugarcane juice have been manufactured in India for just over two thousand years, Followed by improvements in crystal granule refining in India.

The spread of cane sugar cultivation and processing in the medieval Islamic world with some improvements in production methods.

The spread of cane sugar cultivation and processing in the West Indies and the tropical parts of the Americas beginning in the sixteenth century, Followed by more intensive improvements in production in the seventeenth and nineteenth centuries in that part of the world.

Beet sugar, high-fructose corn syrup and other sweeteners developed in the XIX-XX centuries.

Sugar was known all over the world By the end of the medieval period, It was very expensive, It was considered a “wonderful seasoning”, But since about 1500, Technological improvements and New World sourcing are beginning to turn them into a much cheaper mass of goods.

Types and forms of sugar

Natural sugar

Sugars are found naturally in fruits and milk, These sugars are complex carbohydrates that provide nutrition and help regulate blood sugar.

Added sugars

It is refined white sugar (sucrose) that is added to food. These added sugars are simple carbohydrates that provide little nutritional value and can cause spikes in blood sugar levels.

This type of sugar is synthesized by extracting sugar juice first from sugar beet or sugar cane plants, From there, Many types of sugar can be produced. By making minor adjustments in the process of cleaning and drying sugar and changing the level of molasses, Different types of sugar can be obtained.

Sugars of various sizes provide unique functional properties that make sugar suitable for various foods and beverages.

The color of sugar is determined primarily by the amount of molasses remaining or added to the crystals, Which gives pleasant flavors, The types and forms of sugar can be summed up, accordance
World Sugar website
, as follows:

  1. “Regular” white sugars or granulated white sugar
  2. Powdered sugar
  3. Fruit sugar
  4. Thin sugar
  5. Coarse sugar
  6. Sand sugar
  7. Brown sugar
  8. Fast-absorbing sugar
  9. Liquid sugar
  10. Sugar Adapter

Sugar is
used
More than just putting a teaspoon in a cup of tea or sprinkling it on a bowl of strawberries, Sugar has a range of different properties that make it ideal for all types of food preparation, such as improving the taste of food. Provide structure and texture, It also acts as a natural food preservative.

Edible sugar is also used as a key factor in the jam industry, and sweetness, It helps to raise the dough in baked goods, In addition to flavoring food and drinks.

Moreover
sugar is used
Also to balance the acidity, It can also be used in the production of medicines, and the manufacture of bioplastics for aircraft, It can extend the life of your cut flowers, In the past, sugar was used to preserve old wood.

And it’s hard
to replace sugar.
with newly available sweeteners, The values of sweetness or the physical and chemical properties of the substitutes differ significantly from those of sucrose.

 

The benefits of sugar

Despite reports that sugar intake, leads to a lot of health damage, But it’s not without some Health Benefits that can be mentioned for sugar, Which can be mentioned as follows:

  • Sugar provides an instant boost of energy, Since glucose is the main source of fuel in the body, Sucrose contains fructose and glucose. The body separates the molecules, Insulin helps transport glucose to cells where it is instantly metabolized and converted into energy. Sugar contains four calories per gram, But it lacks nutritional value, Because of this sugar, it is only an additional ingredient in many meals.
  • Later energy storage: After converting glucose into energy for immediate use, The body will store some glucose as an energy reserve later. This process is called glycogenesis. The glucose molecules are bonded together in what is known as the glycogen chain. The glycogen chain is broken down into single glucose units when there is no main source of energy.
  • Provide a good mood: Sugar makes us happy, Sweet receptor genes have been discovered that can predict your happiness, Regardless of genes, Sugar activates the pleasure center in our brain and causes a rush of dopamine, This produces an immediate feeling of vitality and vitality.
  • Provide added nutrientswhen you choose natural sources of sugar, They usually include healthy nutrients along with their sweet counterparts. Dairy, fruits and vegetables provide natural sugars as well as fiber, antioxidants, vitamins, minerals, and water.
  • Helps maintain healthy skin, The glycolic acid in sugar can help keep your skin healthy and looking. It can help eliminate impurities and restore balance in skin oils.
  • Provide important elements for the body such as phosphorus, calcium, iron, magnesium and potassium.

 

Sugar damage

The negative effect of sugar on the heart

Too much added sugar can be one of the biggest threats to cardiovascular disease. In A 2014 study published in JAMA Internal Medicine, researchers found an association between a high-sugar diet and an increased risk of dying from heart disease. During the 15-year study, people who got 17% to 21% of their calories from added sugar were 38% more likely to die from cardiovascular disease compared to those who ate 8% of their calories and added sugar.

But how does sugar actually affect heart health? There are several indirect links. For example Large amounts of sugar affect the liver. Researchers say: “The liver attracts sugar in the same way that alcohol converts it. It converts dietary carbohydrates into fat.” Over time, This can lead to greater fat accumulation, Which increases the risk of heart disease.

Consuming too much added sugar also leads to high blood pressure and increases chronic inflammation. Both are simple pathways for heart disease. Excessive consumption of sugar contributes, Especially in sugary drinks, In weight gain by tricking the body to turn off the appetite control system because liquid calories are not as satisfactory as the calories from solid foods.

The negative effect of sugar on the brain

The brain uses more energy than any other organ in the human body. Glucose is the fuel source. But what happens when the brain is exposed to an excessive amount of sugars in the American diet.

May be Excess sugar can impair our cognitive skills, as sugar has drug-like effects in the reward center of the brain. The scientists suggested that sweet foods, along with salty and fatty foods, can produce addictive-like effects in the human brain, leading to loss of self-control, overeating, and weight gain.

The negative effect of sugar on the body

throughout the body, Excess sugar is harmful, Even having a single case of high blood glucose in the bloodstream can be harmful to the brain. This leads to slowed cognitive function and deficits in memory and attention.

sugar also affects mood, In healthy young people, The ability to manipulate emotions is compromised by high blood sugar, People with type 2 diabetes also have increased feelings of sadness and anxiety due to severe hyperglycemia.

Furthermore, high blood sugar damages blood vessels, As it is the main cause of vascular complications of diabetes, leading to other problems, Such as damage to blood vessels in the brain and eyes causing retinopathy, Long-term studies of diabetics show progressive brain damage leading to deficits in learning, memory, speed of movement and other cognitive functions.

Experts believe Sugar consumption is one of the main causes of obesity and many chronic diseases, such as diabetes, Especially from sugar-sweetened drinks such as soft drinks, juices and sweet tea filled with fructose.

A number of studies have linked sugar to acne, Foods with a high glycemic index, Such as processed sweets, Blood sugar rises more quickly than foods with a lower glycemic index.

Sugary foods cause high blood sugar and insulin levels, which leads to increased androgen secretion, oil production and inflammation, And all of that plays a role in
Acne growth
.

Also among the risks of excessive sugar intake, increased risk of cancer, Sugar-rich diets increase inflammation in the body and may cause insulin resistance. Both increase the risk of cancer.


A study
of more than 430,000 people found that added sugar consumption was positively associated with an increased risk of esophageal cancer and small bowel cancer.

Research shows Too much added sugar can increase the risk of kidney disease. Consistently high blood sugar levels can damage sensitive blood vessels in your kidneys. This can lead to an increased risk of kidney disease.

And excessive sugar intake negatively affects
dental health
: eating too much sugar can cause tooth decay. The bacteria in your mouth feed on sugar and secrete acid by-products, which cause demineralization in the teeth.

Furthermore leads to increased sugar intake, To increase The risk of gout

, an inflammatory condition characterized by pain in the joints, as added sugars raise uric acid levels in the blood, increasing the risk of gout worsening.

Should you eat less sugar?!

Added sugars

account for up to 17% of the total calorie intake of adults and up to 14% for children.

But
dietary guidelines
suggest limiting calories from added sugar to less than 10% per day.

How much sugar should a person eat?

It is difficult to answer this question accurately, because Added sugar It is not a necessary nutrient in your diet, However, The American Heart Association points out that the average human should consume no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day.

Last tip

Reading food labels is one of the best ways to monitor the amount of added sugar, look for the following names for added sugar and try to avoid or at least reduce their amount, which include: brown sugar, corn sweetener, corn syrup, fruit juice, high fructose corn syrup, invert sugar, malt sugar, molasses.

Total sugar, which includes added sugar, is often listed in grams, and here you should note the number of grams of sugar per serving as well as the total number of servings, “You can eat 5 grams of sugar per serving, but if the normal amount is three or four meals, you can easily consume 20 grams of sugar and therefore a lot of added sugar.”

also Keep track of the sugar you add to your food or drinks. About half of the added sugar comes from drinks, Including coffee and tea.

A study conducted

in May 2017 found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar, as the researchers noted that more than 60% of the calories in their drinks came from added sugar.

One example of a product with added sugar is Ice Tea Green Tea with Pear and Peach.

It contains Steviol Glycoside Sweetener in the amount of 80 mg/L

However, The researchers warn against reducing sugar intake abruptly, Because this can be counterproductive. “You may find yourself looking for other foods that satisfy your appetites. such as refined starches, white bread and white rice, Which can increase glucose levels.

We can avoid these risks by eating fresh fruits instead of refined sugars, and other sweeteners. Like honey, fresh fruit.

Food products containing sugars on our site:

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Food products with high sugars on our site:

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You can also browse the High Sugars section of our website AM Dieter

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