7. Is it true that if we give up sweets completely, we can assume that we do not consume sugar?
Sometimes we carefully study the labels in search of a low-calorie cake, but we forget to read them on, seemingly, exemplary products for dietetic food. Meanwhile, skimmed yoghurt can have more sugar in it than cookies. The 200-gram package of fruit yogurt contains 15 g of carbohydrates, 10 g of which are sucrose. It turns out that there are 4 teaspoons of sugar in yogurt. Other sources of hidden sugar - cottage cheese, ketchup, muesli, all kinds of drinks. Even sausage contains hidden sugar!
8. It is believed that the sweets of industrial production are more dangerous than those cooked independently. Is this really the case?
However, as for their production the so-called glucose-fructose syrup is increasingly used. It is found in almost all sweets and beverages. This syrup is made from corn and used to save money as a substitute for sugar. It also acts as a kind of preservative - does not give the bakery stale, adds density to the ice cream. The peculiarity of glucose-fructose syrup is that it does not cause a feeling of saturation and stimulates appetite, even if you just ate tightly. Calories derived from this syrup are stored exclusively in fat. As part of the products, it can be designated as "high-fructose grain syrup," "glucose-fructose syrup," "corn sugar," "corn syrup, as well as abbreviated: VFSF, GFS, etc.
9. Should the thinners replace sugar with fructose, which is sold in the healthy eating departments?
No! In the 80's fructose was promoted in trade as the best natural sweetener. In the Montignaca diet, it appears as a product with a low glycemic index. But the advantages of fructose are greatly exaggerated. It is only twice as sweet as sugar and has the same amount of calories. In addition, it is much lighter in our bodies than sugar and turns into fat. Fructose can be used instead of sugar only for healthy people without excess weight.
10. Are there any natural sugar substitutes?
The most famous natural sweeteners are xylitol and sorbitol. Xylitol is obtained from cotton husks, corn roots and birch bark. Sorbitol was originally made from mountain ash, but now it is made from starch. This is not the best choice for the thinner ones! The sweetness of xylitol is about the same as that of sugar. And sorbitol is even less sweet! At the same time, the caloric content of xylitol and sorbitol is the same as that of ordinary sugar - 4 kcal/1 g. The norm of consumption of xylitol and sorbitol is no more than 20-30 g per day. If you eat them more, you can get stomach upset. There are other natural substitutes for sugar. For example, molasses, or black molasses. This is a by-product of sugar production. Melass contains a lot of calcium, copper, iron, magnesium, potassium and vitamins. There is less calories in molasses than in sugar: 290 vs. 400. And the most ideal natural sugar substitute is stevia. This plant comes from South America. It is 10 times sweeter than rafinade, and its substitute is 200-300 times sweeter. Stevia has no caloric value and does not cause sugar levels to rise. The only drawback is that the taste has a light mustard.
11. Aren't synthetic sweeteners dangerous?
The most popular artificial sugar substitutes are sugar, cyclamate and aspartame. At one time they were accused of being carcinogenic and toxic. These charges are now dropped. Sugar is 500 times sweeter than sugar. It has no caloric value. Sugar can be consumed in quantities not exceeding 0.25 mg per kilogram of body weight per day. Cyclamate is 30-50 times sweeter than sugar and is usually used in mixed sweeteners, increasing their sweetness and improving aftertaste. Its safe daily dose is 7 mg/kg. Aspartame is 200 times sweeter than sugar, and in a mixture with it becomes sweeter in 350 times! Caloric content of aspartame is the same as that of sugar: 4 kcal per gram. However, these calories can be disregarded at all: after all, we consume it in insignificant amounts. The disadvantages of aspartame include its low heat resistance. A pie with it is not baked.
12. Are there any ways to get rid of the obsessive love for sweets?
Yes. If you always buy a chocolate bar by standing in line at the ticket office or buying a bun at a kiosk on your way home from work, change your habits and look for a way to get away from them. Hold a chocolate bar in your hand and put it back at the till. Go home on a different route, bypassing the buns. Instead of 2 spoons of sugar, send one to coffee today, a week and a half later, and then half a month later, the unsweetened coffee will taste good for you. Or, in the morning, sweeten it with sugar, and in the afternoon and evening - with sugar substitute.
You like sweets and you can't limit yourself to one candy? Choose this tactic. Eat sweets not every day, but once a week - for example, at the weekend, but more. Or make a contract: you will only eat sweets when you are a guest or in a restaurant. Then you can also increase the single serving. The main thing is to see the opportunity to behave in a new way, in a different way.