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Sugar and weight loss
They say that sugar is unhealthy, and people eating it are getting fat and become irritable. Is it right? We better address to the dieticians experts.
Until now the gurus of dietology proclaimed fat as the enemy number one. But today they are calling for struggle against a new harm, confirming that exactly sugar, not of fat, is the reason of chronic overeating and excess weight. They also suggest to completely refuse « white death». Refuse sweets for ever? Such idea is intolerable. Therefore, before telling "farewell" to a dessert, we better learn opinion of experts on the issue.
"Sweet" myths
Myth 1. It is necessary to completely exclude sugar from a diet
Let’s start from a small lesson of biochemistry. Sugar is one of the names of carbohydrates. It consists of carbon, hydrogen and oxygen. Monosaccharides (the fructose containing in all fruits) are simple carbohydrates. Disaccharides, for example saccharose (usual sugar) and lactose (dairy sugar), represent two connected monosaccharide units, and polisaccharides (starch and fiber) represent their linear circuit, or branched out like a fur-tree garland.
The caloric value of any carbohydrates - 4 kcal on 1 gr. In an organism they are splitting quickly on separate molecules which are used at once as an energy source, or being stored. The fiber makes only exception - it is not digested. In other words, carbohydrates are necessary for an organism for its ability to live. The greater share of them should fall at starch from "healthy" porridges and products made from a coarse flour. Also it is necessary to eat many vegetables, fruit and the fat-reduced dairy products – they contain vitamins, minerals and curative phyto-substances.
The anxiety of experts is caused with the "latent" sugar added in products by manufacturers or ourselves at preparation of dishes. The matter is that in this case it is too much sugar in our diet. A plenty of sweets and the sweetened drinks not only leads to excess weight, but also supersedes more useful products from the menu.
If you eat correctly and completely satisfy your needs, it is possible to not refuse a pleasure of eating a dessert or drinking lemonade. At a daily diet in 1800 kcal approximately 8 teaspoons, or 32 grams of the "latent" sugar is a satisfactory quantity (it is about 7 % from the total calories). If you consume 2200 kcal a day, 12 teaspoons are admissible already, or 9 % of calories. For comparison: in Hershey chocolate there are 5 teaspoons of sugar, in Pepsi - 10, and in a McDonald’s dairy cocktail- 14 teaspoons.
Myth 2. People are growing stout from sugar
In some popular books on dietology they write that sugar forces an organism to excess calories in « fatty depots », therefore it is necessary to refuse even fruits. But the majority of experts don’t agree with this statement. They insist that a principal cause of excess weight is the "latent" sugar. The sweet aerated drinks and juices are especially dangerous to our waist. Our organism does not notice energy we receive in a "liquid" state. Simply stated, having drunk a couple of lemonade glasses before dinner (300 kcal), you eat firm food not less than usually.
Another danger of a "sweet" life: the fans of sugar eat worse altogether. According to researches, people who consume about 20 % of calories in their diet as sugar, consume less vegetables and fruits and suffer the shortage of vitamins and mineral substances, including vital calcium and iron.
Myth 3. Usual sugar is the most terrible enemy
It may seem that sweeteners and fruit juice concentrate are more comprehensible choice, but we shouldnt be deceived. Both saccharose and fructose turn to glucose in our organism. Despite of the statements that white sugar is the true poison, it is in close to other sweet substances. For example, treacle contains calcium, but in very small amount, and doesn’t contain fiber and curative phyto-substances at all.
Myth 4. There exist a "sugar" dependence
Why it is so hard to withstand to sugar temptation? It appears that we are genetically programmed for sweet. During prehistoric times, when people lived hunting and collecting, the sweet taste was a signal that the meal was rich with calories and not poisonous. If one thought of a dessert plunges you into trembling, it is probably heredities that matters.
Recently scientists found out a gene which is responsible for love for sweet. However, this passion happens to be acquired. It is possible to get used to a minimum of sugar. For example, having bought a chocolate stick, divide it into three parts: one eat at once, and two others keep for later.
Read the labels of low-fat products carefully! They may contain a lot of sugar
How to overcome the bent for sweet
In a healthy diet there is always place to delicacies. But, probably, you consume too much sugar, even without noticing this. Here are some simple ways to limit the amount of "empty" calories.
- Replace the sweetened yoghurt containing up to 7 teaspoons of sugar, with a natural one, and add some fresh fruits to it.
- Learn to recognize sugar under different "masks" in the product’s nutrition information. If on the first or second place in the list there is dextrose, maltose (a malt sugar), treacle or saccharose, that means a lot of the "latent" sugar inside the package.
- Transfer the aerated drinks in a category of a dessert. Instead, for daily consumption use water, skim milk, fruit juices without sugar or mineral water.
- Buy cereals for a breakfast, containing no more than 8 grams sugar in one portion.
- Wish to regale? Limit yourself to one cookie, do not eat all five at once!
- Sweets not only lead to excess weight: they supersede the products rich with nutrients from a diet. When cooking at home, reduce the amount of sugar specified in the recipe, in 3-4 times.