Sugar in the human body

The most easily in the human body is absorbed glucose and fructose, then sucrose, maltose and lactose. Starch and dextrin are digested more slowly. The consumption of starch does not lead to a rapid increase in glucose in the human blood. The most easily digestible sucrose, which is widely used in the preparation of bakery and confectionery products, as well as ice cream, jam and beverages. For a healthy person who leads an active lifestyle and does not suffer from being overweight, the average sugar intake should not exceed 80 g per day.
The above amount also includes sugar, which is consumed with tea, coffee, and is also found in confectionery, pastry, jam, creams. For example: in ice cream contains 16 g of sugar per 100 g of product, and in cakes contains 30 g of sugar per 100 g of product.

In order to take into account the amount of sugar consumed, it is necessary to know that one teaspoon of granulated sugar weighs from 7 g to 9 g, one slice of refined sugar weighs 7 g. In the human body, sugar instantly splits into fructose and glucose. In the blood sugar comes in a few minutes and immediately turns into a source of energy. These properties of sugar are widely used when consuming sweet hot tea to quickly relieve fatigue. To supply the brain, maintain a certain level of glucose in the blood, for the supply of muscle tissue, glucose is primarily needed.

In the diet, fructose should be preferred, not glucose. To obtain sweet fructose products, less than glucose is needed, becauseit is sweeter than the latter. Therefore, it is preferable to use fructose in rations with reduced caloric content. The transformation of fructose in the human body proceeds differently than glucose. This is very important for people who suffer from diabetes. In human nutrition, sources of fructose are honey( up to 37%), beets and various fruits.

To maintain the normal functioning of the human body, the concentration of glucose in its blood( on an empty stomach) should be 80-100 mg of glucose in 100 ml of blood. Sugar, which enters the body in excess, accumulates in the depot. The role of the depot is played by the liver, muscles or kidneys. Due to the small capacity of this depot, sugar must be continuously supplied with food. The total need of carbohydrates is 365-500 g / day, of which 350-400 g per starch, 50-100 g for mono- and disaccharides( fructose, sugar, maltose, lactose), which should be divided into 3-4 admission20-25 g, for ballast substances - up to 25 g, for immediate fiber and pectin - 10-15 g.

Excess carbohydrate intake in the human body, especially easily digestible, such as sugar and glucose, contributes to the disruption of the central nervous system,especially in children, the development of obesity, diabetes and allergic organism.

The intake of carbohydrates should be reduced in case of diabetes mellitus, various allergies, inflammatory processes, with excess weight, as well as in the diet of people who are not engaged in manual labor and the elderly. Recently, people are beginning to see the need to reduce the consumption of food in the most purified or, in other, "refined" carbohydrates.

It is necessary to achieve a reduction in the consumption of sugar, confectionery, bread from high-grade flour, semolina, macaroni and increase in bread rye flour, whole grains, oatmeal, vegetables and fruits. For the sweetening of dishes, it is preferable to use jam, sugar-wiped berries, fruit and berry fillings, i.e. foods with a high content of starch, fiber and pectin, and not sucrose, fructose and glucose. People of advanced age, leading a sedentary lifestyle, it is necessary that the consumption of sucrose was not more than 15% of the daily diet of carbohydrates. If necessary, to reduce the caloric content of products, sugar can be replaced with sugar substitutes, such as xylitol and sorbitol.

Materials used:
Shilov VN, Mits'yo VP"Healthy Nutrition"