How many types of sugar exist and which is healthier
If you like sweet, and sweet flavors, it is quite likely that every day you use different sugars in order to sweeten your favorite foods or drinks. For example, it is very common to use white sugar (also known as common sugar) to sweeten drinks such as coffee or tea, and also in the preparation of desserts in the kitchen.
However, did you know that there are different types of sugar? Thus, on the consumption of sugar, the World Health Organization itself has warned - and warned - many times about the high consumption of sugars in food in many countries; and what is even worse, in infant feeding, becoming a direct cause of the dangerous epidemic of obesity and overweight that affects many children today.
One of the main problems of sugar, whatever the type or variety, is its high consumption, so that we tend to exceed the recommended amount of sugar per day. For example, the WHO advises that the maximum daily amount should not exceed 10% of the calories consumed (both in adults and children), which would mean Do not consume more than 12 teaspoons of sugar per day.
For example, for a 2,000-calorie diet it is advised not to exceed 50 grams of sugar per day. However, did you know that in Europe it is usual for daily consumption to reach 100 grams of sugar? The consequences are more than obvious: overweight, obesity, cardiovascular diseases, type 2 diabetes ...
Therefore, knowing what are the different types of sugar that we can consume each day to sweeten our food and drinks is essential, especially if we are interested in discovering which are the healthiest options. Although there is no doubt that it is best to get away from sugar whatever the variety, and live without adding sugar to our diet.
All types of sugar
The truth is that depending on the degree of refining that sugar has, we can distinguish different varieties of sugar. And what does refining consist of? Basically refining is the process of transformation of both the cane and sugar beet.
The refining has different stages, in which the product is washed, crushed, cooked, filtered, evaporated and centrifuged. With that, it is evident that the more refined a sugar is, the greater the amount of vitamins and minerals it will lose. Or, what is the same, the greater the refining of the lower sugar, the more nutritious it will be.
The White sugar It consists of a type of sugar that, as we indicated, comes from sugar beet or sugar cane. It is a very refined sweetener, so you get a sucrose without essential nutrients or fiber (for that reason it is known that it contributes only empty calories). That is, it is a one hundred percent refined product.
It has a more neutral flavor, with a very broad sweetening power. However, since our body needs some nutrients for its metabolism, so it not only provides empty calories, but can even "steal" nutrients from our body, which can cause a deficiency of B vitamins and some minerals such as magnesium and calcium.
The integral sugar
It is, so to speak, a type of "more natural" sugar, compared to white sugar, as it is cane sugar that has not been refined or transformed, which is why it has a darker color and a more sticky appearance.
It tends to conserve all its essential nutrients, which is why it tends to be popularly known as a "healthier option", compared to white or refined sugar. However, the amounts are small and it does not compensate its effects on health, besides that it tends to go through the same process as white sugar, the only difference being that molasses is not separated from the crystals.
It is usual to find it in organic stores or herbalists, because apparently it is sold as a healthier option. However, whole cane sugar is just as unwise as white sugar.
It is a refined cane sugar, which differs from the option known as "integral" in that it has been refined, so that we find 95% sucrose in it.
From a nutritional point of view it has very small amounts - almost insignificant - in vitamins and minerals, and it has a dark color and a sticky appearance or texture.
The muscovado sugar
We are facing another variety of sugar that depending on its degree of cooking can be brown or blond mascabado sugar, very used for the preparation of different desserts and sweets.For example, it is very common to sweeten and sweeten popular desserts such as crepes or waffles.
Basically is a type of sugar that comes from the refining of beet syrup.
The icing sugar
It is not another type of sugar different, if we compare it with other options such as brown sugar or whole sugar. Unlike, basically consists of white sugar which is very ground, obtaining a very fine powder.
Like the mascabado sugar is also used in the preparation of desserts and sweets.
Panela or rapadura
The panela It is another known sweetener, and very popular especially in some countries such as Colombia, Venezuela or Mexico. Little by little, it also reaches our country, where consumption is increasing because it is -also- known as another "healthy option".
It basically consists of a whole cane sugar, of granular appearance. Its peculiarity is that is the dried cane juice. That is, it is a type of sugar that is subjected to a drying process before going through the purification process, then turning into brown sugar.
It stands out for being an organic product of 100% natural origin, which provides more vitamins and minerals compared to any other type of sugar. However, that does not mean that it is healthy, simply that it is a sweetener that provides some nutrients. So, to use some sweetener is a more advisable option.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesSugar Sweeteners