During consuming in moderation, sugar ain't harmful to health.
Sugar is also a nutrient the human body needs as an energy source. As simple carbohydrates, sugar can be rapidly metabolized to produce energy than other sources.
There're two types of sugar in the diet:
1. Natural sugar
The components are of the natural foods. Generally, it's consumed every day in limited quantities, such as sucrose in cane, fructose in fruit, and lactose in milk.
2. Added or free sugar
It's derived from food through a chemical process. It can also be a type of sugar added in the making process of a food product, such as syrup, fruit juices, or milk powder.
Various kinds of added sugar in food on the market you'd know:
It's in the form of a white powder. The taste is slightly sweet. There's no smell. It's produced from corn, wheat, and also from rice and potatoes. It's used in soda and candy.
It's produced from starch, usually from corn. It's the commercial name of crystalline glucose. It's used as a filler.
3. Corn syrup
It's containing 20 to 98 percent of dextrose. It's used as salad dressing, ketchup, fruit juice, and ice cream.
4. Fructose corn syrup
It's containing glucose and fructose. Some are added 43 to 55 percent of fructose, so that it becomes 95 percent.
It's also known by the trade name Palatinose, naturally a component of honey and cane sugar. It's completely absorbed in the small intestine as glucose and fructose. It's completely digested and producing 4 calories of energy per gram. It has a low glycemic index.
6. Sugar alcohol
It's obtained through hydrogenation. It produces 1 to 2.5 calories of energy per gram. Because of slow and incomplete absorption in the intestines, it's causing fermentation by microflora. Intake of more than 20 grams per day can cause flatulence, diarrhea, and indigestion.
Preferably, sugar consumption is by five percent of the total energy. To achieve a healthy lifestyle, of course, you need to limit the consumption of added sugar. Although sugar can give instant energy, you still need to be careful.
If the energy ain't burned, the body will convert these sugars into fat. Well, if this happens, the fat that accumulates in the body will lead to overweight or obesity. So, the risk of various diseases is even higher.
So, wise in taking them.
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