For thousands of years, sugar was only consumed in its natural form, which can be found in the fruit, some plants, roots and honey! As it was consumed on a timely basis and in tiny doses, it did not cause health problems like today, where sugar is "hidden" in an endless number of food items. Processed foods such as sweet foods, cakes, soda, yoghurts, chocolates, juices, nectars, flavored waters, energy drinks, cereals and sticks, sauces (such as ketchup), sausages, bread rolls, burgers or pizzas, are some examples of sugar rich foods! Nowadays, it is imperative to know how to read food labels, and it is recommended that the food product has less than 5g of sugar per 100g of solid food or less than 2.5g of sugar per 100ml in the case of liquids! In terms of guidelines, the World Health Organization (WHO) recommends that daily consumption of sugar be only 5% of the total calories consumed throughout the day, or 25 grams of sugar for adults. And the problem is not just this! In addition to the excessive amount of sugar ingested by the population, the quality of sugar is also debatable, and the traditional white sugar is a processed and refined food with very little nutritional value, namely vitamins and minerals! And the consequences are apparent: cavities, sugar addiction, increased risk of strokes, aging skin, increased insulin resistance, and then type II diabetes, fatty liver, overweight and / or obesity, increased risk of cancer, among other associated diseases. For this reason, it is necessary to change dietary habits, and in addition to reducing the amount of sugar consumed throughout the day, it is necessary to opt for less refined foods, for the sake of our health.

In Mercearia Bio grocery store you can then find sugars of various kinds, such as:

1. Whole cane sugar: Composed of 100% cane sugar. It does not suffer from bleaching, thus maintaining all its nutritional richness. Rich in vitamins and minerals, such as calcium and iron.

2. Coconut sugar: Produced from the sap of coconut palm flowers, this type of sugar has a low glycemic index. This means that energy is released slowly and does not generate insulin discharges that may be of interest to people with Type II Diabetes. Coconut sugar undergoes little processing, conserving significant amounts of minerals such as magnesium and potassium, as well as vitamins.

3. Dark brown sugar: Brown sugar is one of the most sought after options for those who want to adopt a more natural diet. It is made from sugar cane, and does not undergo refining processes, so the vitamins and minerals are soon preserved. It is less soluble than other sugars. There is a clearer version, more aromatic and in a darker version. It is useful when it is intended to give color to cakes without using, for example, chocolate.

4. Rapadura: Rapadura is cane sugar without any type of refining. The difference with the brown sugar, is that for its production, the cane juice is boiled until it turns into a solid bar. Besides sugar, rapadura is rich in vitamins and minerals like calcium, iron, phosphorus, magnesium and potassium. Rapadura is, therefore, the sugar derived from the cane that is healthier for man and the environment, since there is no water expenditure for its refining.

In our diet it's all a matter of choosing healthier options and consuming them always in moderation! Balance is the key word!

Adriana Sales

Nutritionist

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