If you like sweetand sweet tastes, 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 beverages such as coffee or teaand also to make 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 – on many occasions about the high consumption of sugars in the diet of 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, regardless of type or variety, is its high consumption , so we tend to exceed the recommended amount of sugar per day. For example, WHO advises that the maximum daily amount should not exceed 10% of the calories eaten (in both adults and children), which would mean not consuming more than 12 teaspoons of sugar per day .
For example, for a 2,000 calorie diet it is advisable not to exceed 50 grams of sugar per day. However, did you know that in Europe it is common for daily consumption to reach 100 grams of sugar? The consequences are more than evident: overweight, obesity, cardiovascular diseases, type 2 diabetes …
Therefore, knowing 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 the healthiest options. Although there is no doubt that it is best to get away from sugar whatever the varietyand live without adding sugar to our diet .
All types of sugar
The truth is that depending on the degree of refining the sugar can distinguish different varieties of sugar. And what is refining? Basically the refining is about the process of transformation of sugarcane and beet .
The refining has different stages, in which the product is washed, crushed, cooked, filtered, evaporated and centrifuged. With this, it is evident that the more refined a sugar, the more vitamins and minerals it will lose . Or, what is the same thing, the greater the refining of the sugar the less its contribution of nutrients.
The white sugar is a type of sugar, as we indicated you, comes from sugar beet or cane sugar. It is a very refined sweetener, so you get a sucrose without essential nutrients or fiber (hence it is known that only provides empty calories ). That is, it is a 100% refined product.
It has a more neutral flavor, with a very broad sweetening power. However, given that our body needs some nutrients for its metabolism, so that not only provides empty calories, but can even “steal” nutrients from our body, which can cause a deficit of B vitamins and some minerals such as magnesium and calcium.
It is, as it were, a “more natural” type of sugar compared to white sugar, because it is cane sugar that has not been refined or processed , which is why it has a darker color and an appearance more sticky.
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 does not compensate for their effects on health, in addition to tending to go through the same process as white sugar, its only difference being that the molasses are not separated from the crystals.
It is common to find it in organic stores or herbalists, because it is apparently sold as a healthier option. However, whole cane sugar is not as recommended 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 in it 95% sucrose.
From a nutritional point of view it has very small amounts – almost insignificant – in vitamins and mineralsand has a dark color and a sticky appearance or texture.
The muscled sugar
We are faced with another variety of sugar that depending on its degree of cooking can be dark brown or blond, much used for the production of different desserts and sweets. For example, its use is very common to sweeten and sweeten popular desserts like crepes or waffles.
Basically it is a type of sugar that comes from the refining of beet syrup .
The icing sugar
It is not another type of sugar, if compared to other options like brown sugar or whole-grain sugar. On the contrary, it basically consists of white sugar which is very ground, obtaining a very fine powder .
Just like the sugar mascabado is also used in the preparation of desserts and sweets.
The panela or rapadura
The panela is another known sweetenerand very popular especially in some countries like Colombia, Venezuela or Mexico. Little by little it also reaches our country, where it is increasing its consumption for being, in turn, equally known as another “healthy option”.
Basically it consists of an integral , granular-like sugar cane . Its particularity is that it is dried cane juice . That is, it is a type of sugar that undergoes a drying process before going through the purification process, then becoming brown sugar.
It stands out for being an organic product of one hundred percent 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. Therefore, using a sweetener is a more advisable option .