Sugar is a simple carbohydrate, 1 gram of sugar can provide 4 kilocalorie, and glucose is the fastest sugar for the brain. In a balanced diet, we can take the right amount of sugar, but the daily intake should be less than 10% of the required calories 1. For example, an adult who consumes 2,000 kilocalorie per day should have a daily sugar intake of less than 50 grams, or about 10 teaspoons of sugar.
However, when it comes to sugar, many people will think that excessive consumption of sugar will increase weight and cause health problems such as tooth decay. So, is there a “healthy” choice among the many sugar products on the market?
- White sugar
white sugar is the most commonly used sugar, extracted from sugar cane, and refined into a high purity white sugar. White sugar is widely added to foods, including sweets, pastries, pastries, juice drinks and sodas. Due to the refining, more than 99% of the 100 grams of white sugar is sucrose, only a very small amount of minerals 2.
- Raw sucrose (brown sugar)
The original sucrose is the same as white sugar, which is extracted from sugar cane, but its purification degree is lower than that of white sugar. It retains more raw materials in sugar cane, so raw sucrose contains more calcium, potassium and iron than white sugar. 2. However, we can easily take these minerals from other foods without having to absorb them from sugar.
Whether it is raw sucrose or white sugar, it contains 4 kilocalorie per gram of sugar. If you eat more, it will consume too many calories, increasing the risk of fattening.
Honey is the nectar that the bees will harvest, and the honey stored in the hive after being brewed by itself. Each gram of honey contains 3 kilocalorie of calories, as well as small amounts of vitamins, minerals and amino acids 2. Because honey contains more water, it has lower calories than white sugar and raw sugar. However, compared to the general consumption of sugar, we will put more honey when cooking or brewing drinks, so if we do not pay attention to the weight, it is easy to take too much heat.
- Sugar substituteSugar substitutes are also known as sweeteners and are generally added to sugar-free chewing gum, candy and smoothie soda. Different sweeteners vary in sweetness, but sweetness is usually many times higher than white sugar. Due to the use of fewer components’ sweetener, compared with sugar added to food, the use of sweeteners in food calories will be lower 3. However, eating sweeteners often develops a sweet and unhealthy eating habit, so it is not advisable to overdose.
In summary, there are no more healthy sugars among the many sugars. No matter which kind of sugar, there is an opportunity to absorb too much calories or develop a sweet eating habit. Therefore, component control is the key.