Healthy sweet food gives the body strength, supplies muscles and the brain with the necessary energy, improves sensual perception, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net However, excessive consumption of sweet leads to an imbalance of internal energies (dosh) of a person, which threatens numerous diseases.

When cane refined sugar became available, humanity began to diligently use it to enhance the sweet taste of tea, coffee, various dishes and desserts, as well as juices, carbonated drinks, sauces, ketchups, yoghurts and so on.. And only with the rapid growth of diseases, such as children's caries, diabetes, metabolic disorders (as a consequence - overweight), there are studies that have revealed that in many ways these problems are associated with excessive consumption of refined sugar.

The brain of a person remembers how easy it is to raise the level of vivacity and energy, so your hand automatically stretches to sweets.

For the production of white sugar, cane juice is processed, from which molasses rich in minerals and vitamins are removed. It contains approximately the same amount of glucose and fructose. Glucose is absorbed in the intestine for 1-2 hours, then enters the bloodstream, from which insulin transports it into cells. As a result, glucose is converted into energy or stored in muscles and liver in the form of glycogen (excess is used by the body when the blood glucose level falls).

But fructose is not transformed until it enters the liver, where it turns into glucose (about 50%), glycogen (17%) and other substances. This process takes up to 6 hours.

When you use sugar, which contains 50% of glucose, during the first hour there is a sharp increase in energy, and then - a rapid decline in activity. Also characteristic are jumps in the release of a large amount of the insulin hormone, which tries to compensate for a surge in blood glucose.

Any replacement of sugar is a concentrated product, which can be consumed in a limited amount to maintain both a healthy level of energy and metabolism.

WHO (World Health Organization) recommends limiting the daily amount of calories derived from sweeteners to 10% of the total calorie diet (about 200 kcal). The American Heart Association recommends consuming no more than 150kcal for men and 100kcal for women. (For reference, 1 bank of Coke contains 100 kcal).

So what is the substitute for sugar? Here are five alternative sweeteners, which can be called safe with daily use, if used according to the norms.

The value of the glycemic index (GI) is given in parentheses - the index of how fast the sweetener is cleaved in comparison with glucose (GI = 100). And also the amount of calories in 1 teaspoon (KChL), so that you can calculate the daily intake of sugar. All of the following sweeteners have a low GI.

dr20. en.