Updated October 2019
We’ve all heard it many times before; sugar is the root of more disease than we could possibly imagine. However, setting a negative connotation on a single ingredient per se is not quite the best approach when it comes to addressing healthy holistic nutrition.
There are different types of sugar nowadays; the range starts from artificial sweeteners, refined sugars, to natural sugars.
Note: To know more about what artificial sweeteners are and whether they are a suitable alternative to refined sugar read this article, however; our main focus in this article is to discuss refined sugars and natural sugars.
Let’s Zoom in to What Sugar Really Is
As previously mentioned, there are refined sugars and natural sugars.
I’m sure you must be thinking of honey, agave, maple syrup, coconut sugar and even brown sugar as natural sugars examples; and today the local and international markets are filled with alternatives labeled as “Natural Sweeteners” or “Natural Sugar Alternative”.
Most of us just go for the alternatives without really questioning what could the real content of the package be, and we tend to overuse the “alternatives sweetener” presuming it is safer and healthier.
Let’s Take Brown Sugar for Instance
Brown sugar is actually the regular white sugar we all know only coated with a layer of molasses, which makes it even more refined. Calories wise, it has been proven that one teaspoon of brown sugar contains more calories than a teaspoon of white table sugar.
Regardless of what type of sweetener or sugar we’re ingesting, our bodies still digest them all the same way.
Many alternative sweeteners contain more vitamins, minerals, and anti-inflammatory compounds; however, we should always be aware of the quantities in which we use them. By using these alternative sweeteners in smaller quantities, we give the beneficial components within them to be successfully effective.
What Are Natural Sugars Then?
Natural sugars or sugars naturally present in fruits and vegetables are the real deal when it comes to the types of sugars our bodies need.
Since the sugars within the fruits and vegetables are bound within the cells themselves and combined with fibers, vitamins, and minerals these sugars prevent the spike of insulin within the body; which is usually caused by intake of unnatural sugars.
Note: To know more about where Natural Sugars are present click here.
How Much Natural or Refined Sugar Should We Consume Daily
Surely, a sweet treat every now and then will never harm, on the contrary, it will delight our souls and encourage us to move on with our healthy routines.
Generally speaking, limiting the sugar intake by 5% of the daily calorie intake. For instance, in case your daily caloric intake is 1,500Kcal; then the daily sugar intake should be around 19gm.
Here’s a formula you can use to be more accurate:
(Calorie Intake × 0.05) ÷ 4 = g/sugar per day
Note: 1 teaspoon = 4 grams of sugar
Basically we’ve summed up everything you need to know about sugar very briefly.
Share this article with someone you know wants to know more about artificial sweeteners, natural sweeteners or natural sugars in general.
Stay tuned for more healthy food awareness articles to come.