Sugar: benefits and harm – MK

At first, sugar was made exclusively from sugar cane – New Guinea is considered its homeland: there was, of course, no sugar production in the modern sense here, but people in Papua for the first time began to squeeze sweet juice from cane or simply chewed it. A little later, sugar came to India and China, and then gradually spread throughout the world – by the way, sugar was first brought to Europe only about 150 years ago.

Types of sugar

Although many plants, vegetables and fruits can serve as sources of natural sugar, not all of them are suitable for making white sand – the plant must contain a sufficient amount of sucrose. So the leading crops remain sugar cane and sugar beets (today, about 60% of sugar in the world is still produced from sugar cane, and 40% from beets), while the secondary ones are coconut palm, sweet sorghum and watermelon.

There are several types of sugar:

1. Sugar cane (from sugar cane);

2. Beetroot (from white sugar beet);

3. Palm (from the juice of palm trees – coconut, date and others);

4. Maple (from the sap of sugar and silver maple);

5. Sorghum (from the sorghum plant).

Each of these types can be refined or unrefined, in other words – white or brown. What is the difference?

Refined sugar is sugar that undergoes repeated purification and crystallization of sucrose from “non-sugars” (molasses, invert sugar, mineral salts, vitamins, gums, molasses). This causes white sugar crystals to lack minerals and vitamins.

Unrefined sugar is produced with fewer processing steps. By the way, it is molasses that gives it its brown color and special aroma. This type of sugar is considered more usefulbut has the same number of calories as white sugar.

How sugar is produced

The sugar production process begins after the sugar beets are collected from the fields and transported to the factory. First, the raw materials are cleaned of tops, straw, sand, stones and other contaminants. Before the sorted beets reach the beet cutter, the second stage of cleaning begins. For further cleaning of root crops, a beet peeling machine is used: thanks to the machine, dirt is better washed off by rubbing the fruits against each other. Only after these points the peeled beets enter the beet cutting machine, where they are made into shavings.

Then comes the process of crystallization – the transformation of sugar into a crystalline form: the sugar syrup is heated to a certain temperature and then cooled. Crystallization is used to obtain sugar into granules or powder form, and also to remove moisture from sugar – it improves the taste and texture of the sugar.

At temperatures around 180°C, sugar turns into crystals, which have a higher potential to retain their shape and structure after drying. This property is used in the production of candies and other sweets.

Composition, properties and calorie content of sugar

Sugar contains pure sucrose, which in the human body quickly decomposes into glucose and fructose – they are absorbed within a few minutes, which is why sugar is the main source of nutrients for the human body. As for caloric content, 100 grams contain about 387 calories: accordingly, the product is classified as carbohydrates and has zero fat content.

The benefits of sugar

Despite the fact that our body needs sugar in minimal quantities, it still has positive properties: sugar provides a quick burst of energy and helps restore strength. In addition, it causes a feeling of pleasure and improves mood.

More advantages:

– Energy. Sugar is a source of energy for the body, especially the brain and muscles.

– Nutrients. Sugar contains some beneficial substances such as vitamin B, which helps in processing carbohydrates in the body;

– Improves mood. Consuming sugar stimulates the production of serotonin, the happiness hormone.

– Increases productivity. Sugar helps improve physical and mental performance.

The harm of sugar

Still, excessive consumption can negatively affect the body, and therefore it is important to find a balance between pleasure and moderation to avoid these harmful consequences: sugar provokes the development of diseases such as diabetes, obesity, tooth decay, and cardiovascular diseases.

— There are several mechanisms by which sugar may increase the risk of developing cardiovascular disease. First, high levels of glucose in the blood lead to an increase in the concentration of small particles of low-density lipoprotein (LDL) – “bad” cholesterol, which can accumulate on the walls of arteries and cause atherosclerosis. In addition, sugar can stimulate the formation of free radicals, which can damage the walls of blood vessels and speed up the process of blood clots. Finally, sugar can also have a negative effect on the function of endothelial cells—the cells that keep blood vessels functioning properly. Overall, regularly monitoring your blood sugar levels is an important step to prevent the development of cardiovascular disease.

– Excessive sugar consumption may also contribute to aging: Firstly, high blood glucose levels lead to the formation of free radicals – molecules that cause oxidative stress in tissues and organs. In addition, sugar can also impair skin and hair function, which can lead to faster aging.

Sugar causes changes in the levels of chemicals in the brain, which contributes to depression and anxiety. Despite the fact that it is a stimulant, and from the “first spoons” a person feels a surge of strength, in fact, sugar borrows energy from the body, and the body returns to its previous direction very quickly, only the strength becomes even less, and the heart rate increases .

— Excessive sugar consumption causes psychological dependence, similar to addiction to drugs or alcohol. Sweets cause a feeling of euphoria and pleasure; they serve as a kind of doping for the body: that is why, in moments of stress, we reach for sweets – the fastest and most accessible pleasure.

— Sugar is the cause of the development of caries: it promotes the formation of plaque and acids that destroy the enamel: without timely treatment, caries becomes deeper and begins to affect not only the external, but also the internal structure of the teeth.

— Sugar removes calcium and B vitamins from the body, thereby causing the destruction of not only teeth, but also nails, as well as bone and muscle tissue. High levels of glucose (sugar) in the blood cause calcium to be lost through the urine or skin. This occurs because an increase in plasma glucose concentration causes the intestines to switch to faster regulation of water and electrolytes, which leads to a decrease in the amount of calcium in the human body. It also changes the proportions of phosphorus in the body and interferes with the proper absorption of nutrients.

What do doctors recommend?

Finding balance and moderation in your sugar intake is critical to maintaining good health. Nutritionists recommend that healthy people limit their sugar intake to no more than 25-30 grams per day. However, the amount may vary depending on the person’s age, gender, and activity level. It’s important to be mindful of your sugar intake and make informed food and drink choices.

You can reduce your sugar intake by reading food labels, choosing natural sweeteners, and cutting back on sugary drinks. By finding balance and moderation in sugar consumption, a person can enjoy the benefits of sugar while avoiding harm and health hazards.

Expert comment:

“We cannot dispute the harm of sugar. Today, natural, plant-based sweeteners are gaining great popularity,” says nutritionist-consultant Alexey Kabanov. — The main innovative discovery may in the very near future be sweet vegetable proteins. This incredibly sweet substitute is almost 1000 times sweeter than sugar, and is synthesized from a tropical plant. The most common and affordable options are brazzein, thaumatin and miraculin. This plant has been used for food since ancient times. The main advantage is low calorie content and complete absence of harm to the human body. Sweet proteins have enormous potential to completely replace sugar in the very near future.”