The issue of sugar is always a hotly debated topic. After all, a sweet tooth just can not imagine its life without it. In the meantime, doctors recommend reducing the amount in your diet, as it causes premature aging, leads to cardiovascular pathology and complicates existing diseases. In addition, sugar is covered by a large number of myths. Which ones – he said endocrinologist Natalya Tkalich.
Myth one: only pure sugar can replenish the body’s reserves
Our food consists of three main components – proteins, fats
and carbohydrates. Protein is the building block for the body’s cells, fats are the stores and carbohydrates are the nutrition for the cells. Carbohydrates in turn are divided into digestible, ie sweet and indigestible. Carbohydrates usually make up about 60% of the total daily diet, says the endocrinologist.
“Sugar or glucose is a carbohydrate, therefore, it is essential for the life of the organism and must be in the human diet. Of course, it is not at all necessary for glucose to enter the body in the form of pure sugar “, explains Natalia Tkalich.
Myth two: The concept of sugar is one
Sugar is divided into several types, such as sucrose, lactose, dextrose and fructose. Sucrose is a product created not by nature but by culture. Obtained from sugar beets and cane. Lactose is the sugar of milk, dextrose is the sugar of corn, fructose is found in fruits and in industrial quantities is produced from corn syrup, Natalya Tkalich explains the difference.
“Sugar can differ in its properties. If glucose provides energy to the body, then, for example, fructose does not have such a function. Excess is synthesized in fats, which in turn contribute to obesity and insulin resistance – the first step to diabetes. “But this does not apply to fructose, which is found in fruits, but to industrially produced fructose,” says the expert.
Myth three: sugar has no effect on the development of diabetes – everything is just nerves
Consumption of freely added sugars, such as sugar in tea or coffee, is associated with the development of diabetes. “It was the constant abuse of such sugars, combined with low physical activity, high total caloric content of the diet, as well as a genetic factor, that led to the explosive growth of obese and diabetic patients around the world,” says Natalia. Tkalich.
So, if in 1985 there were about thirty million people with diabetes in the world, now that number has increased almost seven times – today there are already about 200 million such people. By the way, up to 80% of diabetic patients are overweight, ie obese.
Myth three: I eat a little sugar, just a teaspoon
Many believe that they consume as much sugar as they put spoons in tea or coffee, notes endocrinologist Tkalich. But this is not the case – sugar as a carbohydrate is found in almost all foods – from berries to bread.
“By the way, you should not blindly trust the labels on ‘sugar-free’ products – most likely, the sugar is disguised as other names,” warns Natalya Tkalich.
Unfortunately, the consumption of sugar in our country is really too much – according to statistics from Rospotrebnadzor, Russians consume 107 grams of sugar per day, which is 4 times higher than the required amount – ideally, 25 grams per day is enough, the expert advises .
Myth # 4: Sugar is easy to give up, it is not addictive
Their sweets evoke a habit as a source of pleasant feelings, pleasure, the expert notes. Often this habit comes from childhood and can really lead to addiction. However, the myths that sugar can cause overstimulation in children and premature wrinkling in adults, as well as a number of other similar hypotheses, are unfounded.
Sugar is needed by the body for a lifetime, but in moderation. In addition, it is not necessary to consume carbohydrates in the form of sweets, because the body can get them from a variety of foods, the expert concludes.
There are contraindications, it is necessary to consult a specialist