Want to sweetie, but afraid to lose shape? Before you deny yourself small pleasures in the form of a biscuit or a cup of sweetened coffee, it is better to know how many calories are in sugar. This will help count the calories consumed and wasted and make the menu correctly. How much sugar can you afford a day so you don’t have to go on a diet?
Sugar is one of the most popular products. Special love for this supplement is shown by women: they are 10 times more than men. And nature is to blame! It has been scientifically proven that the sweet tooth is programmed in the female body. Therefore, the fair sex is so difficult to overcome addiction to chocolate, cake and other sweet "hazards."
And everything would be fine, but then for a woman the way she looks is of great importance. And here sweet is not the best ally. To solve the difficult problem of choosing between pleasures and figure, it is enough to understand its caloric content.
Sweet arithmetic: how many calories in sugar?
Let's start with the main thing - how many calories can you eat with sugar? The answer will be:
- 100 g - 399 kcal;
- in a glass: 200 ml - 638.4 kcal; 250 ml - 798 kcal (those who like to feast on pies should know this volume);
- in a tablespoon (25 g) - 99.8 kcal;
- in a teaspoon (8 g) - 31.9 kcal;
- 1 cube of refined sugar (weighing 4 g) contains 15.95 kcal.
Now remember how often you drink coffee or tea. Taking into account how many spoons of sugar are added to these drinks and how many calories in a teaspoon of sugar, count the total intake of calories. It can turn out quite impressive figure. In some cases, the caloric content of sugar, which is consumed daily, is equivalent to a full meal of 400 kcal.
What is more harmful: the number of calories in different types of sugar
Most often on our table appears beet sugar. From the name it is clear that sugar beet is the raw material for its production. It is sold in all grocery stores. This may be granulated sugar, refined sugar, or rarer candy sugar. In the world there are other varieties of sugar: palm, cane, sorghum, maple. But they are not so popular in our country.
There is a prejudice that the brown product, derived from cane or date palm sap, is more suitable for those who want to lose weight. Is it really? How many calories in sugar (100 g) are different? The energy value of different representatives of the "sugar family" will be as follows:
- beet - 399 kcal;
- cane - 362 kcal;
- palm - 390 kcal;
- malt - 362 kcal;
- fruit - 399 kcal;
- sugar candice (lollipop) - 394 kcal.
It can be noted that other types of sugar in calories does not lag far behind the beetroot we are used to. And the taste of such exotic products is much worse.
Will sugar substitutes be saved from obesity?
When sugar substitutes appeared, women's happiness had no boundaries: now you can combine business with pleasure! Diet cola - minus 75 calories, a dozen miracle pills instead of 10 spoons of sugar - and this is minus 200 kcal from the daily ration!
And now, seeing the inscription "sugar substitute", many believe that it is useful for weight loss and harmless to health product. Indeed, there are no calories in it. But the benefits from the use of sweeteners are very doubtful. To see this, it is enough to compare how much each of them is sweeter than sugar and how much damage it can cause to the body. Try not to get scared:
- Aspartame E951 - calories - zero. Sweetness exceeds sugar 200 times. May cause sleep disturbance, depressed state, allergies, provokes a headache, in 35% of cases contributes to the development of obesity. Increases the risk of cancer;
- saccharin - no calories. Sweeter than sugar 450 times. It has an unpleasant metallic taste. With long-term use causes disorders in the work of the urinary organs, promotes the formation of stones in the gall bladder, is one of the factors predisposing to the appearance of malignant tumors;
- cyclamate - there are no calories in it. 30 times sweeter than sugar. May cause liver disease and allergies;
- Acesulfame - no calories, but it is not suitable for the preparation of beverages, since it almost does not dissolve.
If you compare the desire to be slim with the risk of losing health, sugar substitutes are unlikely to be on your table.
Another common myth: it is believed that sugar substitutes can be used as much as you like. In fact, a certain rate is established for each sweetener. For sucralose and saccharin, it is no more than 5 ml per 1 kg of weight, cyclamate - 11 ml, aspartame - 30 ml.
As for fructose, it is the most innocuous, but the same high-calorie as sugar.
Sweet standard: how much sugar is allowed to eat without harm to the waist and the body?
, and generously add it to your tea or coffee. Meanwhile, nutritionists warn: the daily intake of supplements should not be more than 10% of the total daily calories. This means that a woman can eat no more than 6 spoons of this product per day, and 9 spoons will be enough for a man.
But there is another nuance: a person receives sugar not only in pure form: he uses it with other products. So, in one bottle of soda hidden as many as 10 teaspoons! Add to this chocolate candy, a piece of cake, ice cream - and the rate will be exceeded several times! With this diet, those extra pounds will not be long in coming.
Therefore, if you want to have a fit figure, healthy teeth and excellent well-being, then reduce sugar consumption to a minimum.
Sugar must be present in the human diet in order to maintain the balance of the necessary components for the body. It serves as a lifesaver after a hard day’s work, nourishes the brain, relieves depression. But so that he does not become the main enemy of your figure, you should not get too carried away with this product.