How many calories are in one piece of sugar? Which type of sugar is healthier? Daily sugar intake
May-15-2014
About the calorie content of sugar:
As we begin to pay more attention to our figure, we will naturally be interested in the calorie content of the foods we eat. And, among other things, we have a question about the calorie content of sugar. There is nothing surprising here - sugar is an ingredient in many different dishes, sweet and not so sweet. For example, most of us drink coffee or tea with sugar regularly and often. But few people know how many calories we get.
So what is sugar? Sugar is how we used to call the carbohydrate sucrose in everyday life. As a food product, sugar is a pure carbohydrate, highly refined and easily digestible.
Sucrose belongs to carbohydrates, which are considered valuable nutrients. It gives our body a large supply of the energy it needs. Sucrose, entering the digestive tract, breaks down into new substances - glucose and fructose. And these compounds already enter the blood.
Is sugar harmful? As you know, we often call both salt and sugar white poison. These products are natural flavor enhancers. If we did not add salt and sugar at all, the food would seem very bland, almost tasteless. Although, of course, it’s all a matter of habit, and there are many people who do not abuse either salt or sugar.
We became addicted to these flavor enhancers as food additives quite recently - over the last century, some countries earlier, some later.
Sugar consumption is constantly increasing. Moreover, if previously people consumed small amounts of pure sugar, now we consume much larger quantities of hidden sweeteners in food products and sweet drinks. In the 1970s, the share of “hidden sugar” consumed in Europe was 58% of total sugar consumption, and in the 1980s it was already 65%.
Previously, according to the WHO (World Health Organization), the recommended sugar intake was 50-60 grams per day, but over the past few years these norms have been revised due to the steady increase in obesity in developed and developing countries.
Today, the recommended dose of sugar for a healthy diet is no more than 40 g per day, which is 14.6 kg per year. At the same time, sugar consumption today reaches about 40–50 kg per year in different countries, and in some countries it is already approaching 60 kg.
Of course, we most often associate sweet taste with pleasure. However, everyone should always remember the golden mean. It cannot be said that sugar is poison. If you use it in moderation, it will not cause harm to the body.
However, this myth has a physiological explanation. And first of all, it concerns avid sweet tooths. With prolonged and regular consumption of large amounts of sweets, blood glucose can increase significantly and for a long time. This condition is called glucose toxicity.
Excessive amounts of glucose in the blood disrupt the beta cells of the pancreas, which produce the hormone insulin. And impaired insulin production over a long period of time can subsequently lead to the risk of developing type 2 diabetes.
Given a short-term malnutrition, glucose toxicity is a reversible phenomenon. By limiting sweets and normalizing the diet, insulin secretion is normalized.
What is the maximum amount of carbohydrates the body can receive without harming its health?
The maximum rate of carbohydrate absorption allows the body to process approximately 400 g of incoming glucose per day. This is equivalent to 1500 kcal for the average person.
With more glucose, hyperglycemia develops, which helps draw water out of the tissues. In this regard, dehydration of the body may occur, since each cell experiences a deficiency of water and oxygen. In diabetes mellitus, when blood sugar rises to significant levels, hyperglycemic coma occurs and the person may die.
So, how many calories are in sugar:
The calorie content of sugar is 387 kcal per 100 g. product.
How many calories are in a teaspoon of sugar:
As a rule, in everyday life we are accustomed to using such a “unit of measurement” of sugar as a teaspoon. It is not surprising that many are interested in how many calories one teaspoon of sugar contains. One teaspoon of sugar is approximately 8 grams.
The calorie content of a teaspoon of sugar thus ranges from 25-31 kcal.
How many calories are in a piece of sugar:
Many of us prefer sugar in chunks. Sugar pieces can vary in weight. Let's say that one “cube” weighs 5 grams. Using simple calculations, we get the calorie content of 1 piece of sugar - about 20 kcal.
How many calories are in sugar substitute:
Sweeteners can be natural or synthetic. Natural ones are fructose, sorbitol, xylitol. Natural sweeteners differ from sugar in their calorie content and sweetness. For example:
Fructose has a calorie content of 375 kcal per 100 g.
Xylitol - 367 kcal per 100 g.
Sorbitol - 354 kcal per 100 g.
Synthetic sweeteners (sweeteners) have virtually zero calorie content.
How many calories are in brown sugar:
The main difference between brown sugar and white sugar is the presence of so-called molasses (cane molasses) in it.
The calorie content of brown sugar is 377 kcal per 100 grams of product.
Therefore, the calorie content of white and brown sugar is practically the same.
About thirty years ago, a group of respected nutritionists from the West expressed the idea that it is better to prefer light and dark brown sweet products made from sugar cane, which have undergone the least industrial processing, to traditional snow-white refined sugar. This unrefined product retains highly valuable components in its composition and can even bring certain benefits to the human body.
How many calories are in cane sugar?
The benefits are beyond doubt, since thanks to the presence of molasses it contains a whole complex of useful micronutrients (including calcium and potassium, iron, phosphorus and magnesium) and in its caloric content is even slightly inferior to ordinary white, which cannot but please people watching their own weight (377 kcal versus 387 kcal). Moreover, in comparison with granulated sugar, the calorie content of lump refined sugar is even lower.
Modern medical nutrition experts confidently convince that the calorie content of cane sugar does not in the least prevent its use in all kinds of diets (in particular, protein-free, low-fat, salt-free). In addition, this sugar does not become the root cause of hypertension, heart disease or diabetes. And although this natural sweetener is universal, it is still better to use it in accordance with individual energy costs.
By the way, even the above calorie content of cane sugar (up to four hundred kilocalories per hundred grams) is not an obstacle. Today, a number of Western manufacturers produce and supply cane sugar with the inclusion of such an artificial sweetener as aspartame, which is at least two hundred times sweeter than sugar, but contains only four calories per gram. As a result, a piece of this sugar is distinguished by a sweetness similar to two pieces of ordinary sugar, but when consumed, the total calorie content is halved.
It's no secret that sugar is the source of energy for all life on Earth. The key difference between white beet sugar, familiar to every Russian, and an overseas unrefined cane product is that the entire spectrum of useful components (fiber, vitamins, some minerals), which are removed from refined sugar, is contained in its more aromatic brown counterpart .
Of course, these beneficial properties tip the scales, since you can burn excess calories consumed with sugar through sports activities, and the body will retain the benefits provided by the natural cane product!
Granulated sugar is included in the daily diet of almost every person. It has been consumed since 500 BC; in Russia this carbohydrate product became known in the 11th century. Nutritionists recommend excluding it from the diet of people who want to lose weight, since the calorie content of sugar is quite high.
There are several types of this product: cane, palm, beet. Brown and white sugar are distinguished by color, and by release form - granulated sugar, pressed or lump, powdered sugar and syrup. The calorie content of each type differs by 3-5 calories. Therefore, the nutritional value of sugar is almost the same regardless of its type.
Despite many contradictions, sugar has benefits for the body. It helps improve blood circulation in the brain and spinal cord. It is also necessary for activating internal organs, especially in diseases of the spleen and liver. It should be noted that when consuming sugar, a person’s mood improves, as it promotes the production of the hormone of joy - serotonin. Sugar is also needed to produce energy, which is converted from glucose.
However, in large quantities, sugar is only harmful to the human body. This is especially true for products with a high sugar content (confectionery, baked goods, sweets, carbonated drinks, etc.). Excessive consumption of sugar leads to a sharp increase in insulin in the blood, which causes loss of strength, anemia, and the development of hypoglycemia. Sugar causes the greatest harm to the figure and bones, removing calcium, minerals, and proteins from them. The result is the development of caries, osteoporosis, and rickets. There is internal sugar found in fruits, grains, and vegetables. But due to the large amount of fiber contained in these products, only a small part of it is retained in the human body.
Calorie content of sugar
More than 99% of sugar consists of mono- and disaccharides. Less than 1% comes from water, iron, potassium, calcium, sodium and ash. This product has no biological value other than calories. But it is impossible to completely abandon it, since sugar is included in many products, including low-calorie ones. Therefore, the question of how many calories are in sugar interests most people.
The calorie content of white sugar per 100 grams in its pure form is 399 kcal. Remember that you consume it not only in its pure form, but also in candies, cookies, and baked goods. For example, in candies, sugar takes up approximately 15% of the total mass of the product. And ice cream and juices contain about 10%. But most of this carbohydrate product is in sweet carbonated drinks, they contain up to 33% sugar.
Calorie content of a spoon of sugar
Most people consume sugar in its pure form when drinking tea, coffee and adding it to these drinks. Therefore, if you drink tea or coffee with sugar, then you should be interested in how many calories are in a spoonful of sugar. Let's look at this question in more detail.
One teaspoon contains approximately 8 grams of sugar; therefore, the calorie content of a teaspoon of sugar is 30 kcal.
When preparing desserts and various baked goods, people use tablespoons for measuring. If you are watching your figure, but cannot resist making cakes and pastries, then you must know how many calories are in a tablespoon of sugar. 90-95 kcal is exactly the calorie content of a tablespoon of sugar.
How many calories are in a lump of sugar?
The calorie content of refined sugar per 100 grams is also 399 kcal; it does not change depending on the form of the product. By consuming sugar in this form, people are more interested in how many calories are in a piece of sugar.
It all depends on the size of the cube. Therefore, knowing the mass of each piece will help you accurately calculate the calorie content of refined sugar. Approximately 10-20 calories per sugar cube.
Brown sugar calories
Brown cane sugar is gaining popularity due to its lower calorie content and more beneficial microelements. Cane sugar is unrefined. It is obtained by squeezing sweet juice from sugar cane.
Brown sugar contains 85 mg of calcium, 346 mg of potassium, 22 mg of phosphorus, 29 mg of sodium, 29 mg of magnesium, 2 mg of iron, as well as zinc and B vitamins. The calorie content of brown sugar per 100 grams is 377 kcal, which is slightly less than the calorie content of white sugar.
Daily sugar intake
It's important to know how many calories are in white and brown sugar to prevent overconsumption. This is especially true for people on a diet. The daily intake of sugar should not exceed 5% of the daily calorie intake.
The daily sugar requirement for women is 25 grams. This is 3-4 teaspoons. But remember that sugar enters your body not only as a result of its addition to tea or coffee.
The daily sugar intake for men is 37 grams or 5 teaspoons of sugar per day. Nutritionists recommend completely abandoning the use of “white poison” in its pure form.
Many people cannot imagine their existence without sugar. After all, various sweets such as candies, pastries, chocolate and cakes can not only satisfy the feeling of hunger, but also lift your spirits.
Sugar consists of active carbohydrates, which in turn play an important role in the process of saturating the body with various nutrients and releasing the energy necessary for all vital processes. In addition, sucrose is capable of breaking down easily digestible glucose in a fairly short period of time.
At the same time, the caloric content of sugar scares those who carefully monitor their weight or are trying to get rid of a few extra pounds. That is why many are interested in the question, how many calories are in a spoonful of sugar?
Many suffer from a real addiction to sugar, in which case a day without consuming it passes gloomily and dullly. After all, various foods containing sugar bring pleasure and lift your spirits.
It is worth noting that the calorie content of this product is quite high, for example, the calorie content of sugar in a teaspoon is on average 20 kilocalories. At first glance, this value may not seem high, but it is worth remembering how many spoons of sugar you consume throughout the day. In some cases, the calorie content of sweets eaten per day can be equal to a full meal, which is about 400 kilocalories.
In addition, according to doctors, sugar and products containing it have an adverse effect on various organ systems. For example, sweets have a negative effect on tooth enamel, resulting in the development of caries.
Despite this, there are benefits from consuming sugar, as it provides the body with energy and improves brain performance and mood.
In addition to the fact that glucose has a supporting effect on the liver, it also takes an active part in the body’s fight against toxins. It is for this reason that in case of some diseases or poisonings, additional glucose is administered in the form of an injection.
Undoubtedly, nutritionists recommend reducing the amount of sugar and sugar-containing products consumed daily. This is explained by the fact that the calorie content of 1 spoon of sugar is quite high, and increased consumption of foods containing it can cause obesity due to the accumulation of “empty” calories in the body.
The calorie content of 1 spoon of sugar, as mentioned above, is 20 kilocalories, respectively, if you drink sweetened tea daily, this number can increase to 150 kilocalories per day. At the same time, we should not forget about buns, cakes, candies and other sweets that we are used to eating at least once a day; they will increase this indicator several times more. That is why, knowing how many calories are in a spoonful of sugar, think carefully before sweetening your tea, coffee, cocoa or any other drink again.
It is worth noting that the calorie content of a spoonful of sugar is much higher than that of one piece of refined sugar; this value is equal to 10 kilocalories.
When fighting extra pounds, you need to know that the daily intake of carbohydrates is 130 grams, which is exactly the amount that is enough for energy consumption.
Based on this, women are allowed to consume no more than 25 grams of sugar (6 teaspoons) daily. For men, this figure is slightly higher (9 teaspoons of sugar) because they expend more energy throughout the day.
Sugar substitutes
Even though sugar is the main source of glucose, in some cases it can significantly raise blood levels. In addition, the pancreas often suffers from eating sweets (from large amounts of sucrose), as a result of which the process of producing insulin necessary for normal functioning slows down. In this case, experts categorically prohibit eating sweet foods.
The number of calories in a teaspoon of sugar can be dangerous for the body, but substitutes contain no sugar at all. Undoubtedly, the body will react to the absence of a favorite product quite quickly, since the taste buds at first will not perceive substitutes for the usual sugar.
That is why it is recommended to wean yourself off this product gradually, despite the fact that initially it will be unpleasant or even painful, over time the taste buds will no longer sense the absence of sugar.
The topic of sugar's calorie content is not as clear-cut as it seems. Despite the fact that one gram of any type of sugar (both the cheapest refined sugar and) contains about 4 kcal, the human body uses these calories in a completely different way. Ultimately, a teaspoon of honey or coconut sugar is not the same as a cube of table white sugar.
Essentially, what matters is not how many calories are in that teaspoon of sugar, but how the body can use those calories. For example, calories from processed fructose sugar syrup will go into fat stores much faster than calories from natural cane sugar - and neither color (white or brown) nor taste play any role.
Sugar calories per teaspoon
If you are used to drinking tea or coffee with sugar, remember that a level teaspoon of sugar contains approximately 20 kcal, and a heaped teaspoon of sugar contains about 28-30 kcal. Unfortunately, when you add two full tablespoons of white table sugar to your coffee, you're not just adding 60 calories to your daily diet - you're dramatically switching your metabolism.
Once in the stomach, sugar dissolved in liquid is absorbed as quickly as possible and enters the blood in the form of glucose. The body understands that a fast source of energy has appeared and switches to using it, stopping any. However, when the calories of this sugar run out, “withdrawal” begins, forcing you to drink sweet tea again and again.
Which sugar is the healthiest?
Despite the fact that all types of sugar have the same calorie content, they are quite different. Essentially, white refined sugar is absorbed by the body about twice as fast as brown coconut sugar, causing first a sharp spike in blood glucose levels and then a decrease in these levels. The main reason lies in the processing processes.
In simple terms, bee honey, coconut sugar and cane sugar can be considered natural products because they are made using predominantly mechanical processes - unlike refined sugar obtained from sugar beets. It requires multi-step chemical reactions to make, including heating and bleaching.
Types of sugar: glycemic index
| Name | Type of sugar | Glycemic index |
| Maltodextrin (molasses) | Starch hydrolysis product | 110 |
| Glucose | Grape sugar | 100 |
| Refined sugar | Sugar beet processing product | 70-80 |
| Corn processing product | 65-70 | |
| Cane sugar | Natural product | 60-65 |
| Natural product | 50-60 | |
| Caramel | Sugar processing product | 45-60 |
| Milk sugar | 45-55 | |
| Coconut sugar | Natural product | 30-50 |
| Fructose | Natural product | 20-30 |
| Agave nectar | Natural product | 10-20 |
| Stevia | Natural product | 0 |
| Aspartame | Synthetic substance | 0 |
| Saccharin | Synthetic substance | 0 |
What is refined sugar?
Refined table sugar is a chemical product processed and maximally purified from any impurities (including traces of minerals and vitamins). The white color of such sugar is achieved by bleaching - initially, any natural sugar has a dark yellow or even dark brown color. The texture of granulated sugar is also usually artificial.
In most cases, the source of raw materials for refined sugar is cheap sugar beets or sugar cane residues, which are unsuitable for producing brown cane sugar. It is also important to note that the food industry does not use refined sugar to make sweets and desserts, but an even cheaper product - fructose syrup.
Glucose-fructose syrup
How to learn to control cravings for baked goods, chocolate and other sugary foods? - advantages and disadvantages.
Is brown sugar healthy?
It is necessary to understand that it is not just the color and shape of a certain type of sugar that plays a role, but whether the original product has been chemically processed. The modern food industry can easily give a dark color and a pleasant aroma to highly processed sugar from cheap sugar beets or sugar cane residues - it's just a matter of marketing.
On the other hand, natural coconut sugar, which has a lower glycemic index, can be bleached through gentle processes - as a result, it will look like regular refined sugar and contain the same number of calories per teaspoon, while at the same time having a fundamentally different mechanism of action on metabolism a specific person.
Are sweeteners harmful?
In conclusion, we note that sugar creates addiction not so much at the hormonal level as at the level of taste. Essentially, a person gets used to eating sweet sugar and is constantly looking for this taste. However, any natural source of sweets is, in one form or another, high in calories, leading to weight gain and an increase in body fat mass.
Even if they support this craving, sometimes even strengthening it. It is better to use sweeteners as a temporary measure and as a tool for quitting sugar, but not as a magic product that allows you to eat large doses of something sweet, but without calories. In the end, deceiving your body can be costly.
***
Despite the same calorie content in different types of sugar, the mechanism of their action on the body is different. The reason lies both in the glycemic index and in the presence or absence of chemical processes to which a particular type of sugar has undergone during the production process. In most cases, natural sugar is healthier than synthetic sugar, even with the same calorie content.
Scientific sources:
- Glycemic Index Chart Comparison of 23 Sweeteners,
- Glycemic Index for Sweeteners,
- Sugar and Glycemic Index – Different Sweeteners Compared,
