Sugar, Its Types, Sugar Content in Liquors & Drinks & Sugar Substitutes

Sugar is a simple carbohydrate like all other refined foods and should be avoided. All types of sugars are only “empty” calories, have no nutrition value, raise the insulin levels rapidly, and damage the blood sugar balance. The raised insulin levels make fat that is stored in the body.

Eating too much sugar increases your risk for heart disease such as higher triglycerides and lower levels of HDL cholesterol; and also makes you fat, reports Dr. Miriam Vos of Emory School of Medicine in the Journal of the American Medical Association (Apr 2010).

How Much Sugar?

The American Heart Association warns that too much sugar contributes to obesity, diabetes, high blood pressure, heart disease and stroke. The association recommends (Aug 2009) that women should not eat more than 100 calories per day, i.e 6 teaspoons (25 grams) of added processed sugar a day, while men should keep it to just 150 calories or 9 teaspoons (37.5 grams).

Chemical Formula of Sugar

The common table sugar or cane sugar is Sucrose whose chemical formula (molecular formula) is C₁₁H₂₂O₁₁

Fructose (also called fruit sugar) and Glucose (or dextrose) both have molecular formula C₆H₁₂O₆/, but differ in structure.

Sugar Facts

1. Note that all sugars are the same, white or brown or crystals or cubes, so far as the blood sugar is concerned. Brown sugar is as bad as white sugar. Even sugar substitutes are damaging, as they are chemicals.

   Sugar Type 100g	Sugar gram
   Sugars, granulated	100.0
   Sugars, powdered	97.9
   Sugars, brown	96.3
   Honey	82.1

2. If a label says “no added sugar" or "sugar free”, that does not mean that it does not contain sugar of any kind! They may be using different forms of sugars, viz., Sucrose, Fructose, Glucose, Dextrose, Lactose, and Maltose. Remember the –ose at the end of each word.Also avoid maltodextrin as
3. A can of soft drink can contain about 8-10 teaspoon of sugar! The diet varieties contain chemical sweeteners. We don't know what these chemicals are doing to our body.
   The sweeteners slow down the digestive process and increase the appetite. The American Cancer Society has reported that people who regularly use artificial sugars tend to gain weight.
   It is always better to use natural sugar substitutes like stevia or maple syrup. Sugar in liquors, vodka, alcohol, fruits and juices
4. Read the food labels. The higher up sugar appears on the ingredient list, the more the product contains. A food with less than 5 g sugar per 100 g is considered low sugar food while foods with more than 10 g sugar per 100g should be avoided.

1. Barley Malt Syrup
   What is this?
   Sprouted barley. 65% maltose, 30% complex carbohydrate, 3% protein. Strong flavor, dark brown, thick and sticky. Sweetness 50% of white sugar. Store refrigerated.
   Where it can be used?
   cookies and cakes .
2. Blackstrap Molasses
   What is this?
   70% sucrose. It is a source of iron, magnesium, potassium, thiamine, riboflavin, niacin, calcium, and chromium. Very strong flavor.
   Where it can be used?Where it can be used?
   Excellent sweetener for breads, cookies, cakes and pies.
3. Brown Rice Syrup
   What is this?
   Brown rice and various enzymes. 50% maltose and 35% complex carbohydrate. Butterscotch flavor. Sweetness 50% of white sugar.
   Where it can be used?
   Use this if you want to make very crisp or hard cookies, crisps, granola and pies.
4. Honey
   What is this?
   Extracted from flower nectar by bees. Fructose, glucose, sucrose. 30 - 60% more sweet than white sugar.Where it can be used?
   All baked goods, drinks, desserts, etc. Not safe for children under age 2, as it can transmit botulism.
5. Maple Syrup
   What is this?
   From sap of maple tree. 60% sucrose plus invert sugars; dark brown with maple flavor, high in calcium and potassium
   .Where it can be used?
   All baked goods
6. Maple Syrup Granules (known as Maple Sugar)
   What is this?
   Dehydrated maple syrup from maple tree. 93% sucrose, 1 - 3% invert sugars. Light brown granules with maple flavor.Where it can be used?
   All baked goods, desserts, drinks, etc.
7. Mixed Fruit Juice Concentrate
   What is this?
   Fruit juice. Sucrose and some natural fructose.
   Where it can be used?
   Use in all baked goods, drinks and desserts
8. Stevia
   What is this?
   A perennial shrub whose leaves are 10-300 times sweeter than white sugar depending on its quality and with 0 calories.
   Where it can be used?
   In all recipes. It makes sugar free cookies.

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