Types of sugar and alternative sweeteners and how to get out of body effects/sugar addiction?

Sugar addiction? Frequent colds, mental fatigue, facial skin problems, bipolar disorder, depression, anxiety, insomnia, confusion and flickering, if you lose it often, you are addicted to sugar. Sugar is supplied to the brain as an energy source in a short period of time, and serotonin, which makes you feel good when you eat sweets when you are stressed, is released, providing a sense of stability in your mind. 

an increase in the addictive quality of sugar

# Types of sugar and alternative sweeteners and how to get out of body effects/sugar addiction?

1. Types of alternative sugars and side effects.

a. Synthetic sweeteners: saccharin, aspartame, sucralose, accelserpampotasium.

It has zero calories, but it has two to three times higher sugar than sugar, and is inexpensive, so it is widely used by food companies to make drinks and snacks. Therefore, it is an alternative sugar used in various processed foods. When humans consume synthetic sweeteners, they turn into formaldehyde in the human body and cause cancer (about 3,000 cancers), according to research results. Aspartame is widely used as a sweetener in makgeolli production, it is recommended to avoid it.  

b. Natural sugar: honey, maple syrup, coconut sugar.

It refers to sugars obtained from nature, and most people know that these sugars are good for the body. Natural sugar has a trap we need to watch out for. It contains good vitamins and minerals because they are all naturally derived substances, but contains fructose like sugar, which affects "blood sugar." So diabetics shouldn't eat too much. 

While the sugar GI index is 65 to 70, honey's GI index is 50 to 88 maple syrup's GI index is 54 and coconut sugar is 50 to 54, which is lower than sugar. However, compared to other alternative sugars with a GI index of 으로, which has little effect on blood sugar, it still raises blood sugar and has high calories, so caution in usage is essential when using instead of sugar.

c. Natural Extracted Sweeteners: Stevia, Nahanidae, allulose, xylose water.

Stevia is the name of a herb belonging to the chrysanthemum family, and it is a sweetener called Stevia that is sold on the market by extracting stevioside from stevia, not using the herb itself. Since it is extracted from herbs, it is rich in terpenes and polyphenols, so it has health benefits such as "blood sugar control," "fat decomposition," "oxidation," and "antibody."

The downside is that it has a bit of a bitter taste unique to herbs and has 200 to 300 times the sugar content, so we don't want to control the amount. Among the products on the market, most stevia products are made to be easier to eat by mixing stevia with erythritol. Because of its bitter taste, it is best to put in coffee and is suitable for making drinks or fruit syrup.

Monkfruit is a fruit from southern China and has been used as a good herbal medicine and tea to prevent colds and control coughs. It is a sweetened product called Mogroside from nahan and fruit, and it is 300 times sweeter than sugar like stevia, so among commercially available ones, nahan and sweeteners are also mixed with erythritol so that we can use it in equal amounts. Both Nahan and Stevia are calorie-free and do not affect blood sugar, so it is okay for "diabetic, hyperhepatic" patients and dieters to use them as alternative sugars. 

There are allulose and xylose, which are sugars present in trees, and the characteristic is that when 10% xylose is mixed with sugar, it lowers the existing GI index of sugar to 68-49. It has a mortgage effect by preventing sugar absorption, most of which are 9:1 ratio products. Like other substitute sugars, xylose is good as a sugar substitute if it is not zero in calories and the GI index is not zero, but it must be used and flavored, such as bread. 

Allulose is a sugar contained in raisins and figs, which has 10% calories, 70% sugar content, and is resistant to heat, and has the advantage of being easy to use in cooking. Other sugars reach the intestine without digestive absorption and are discharged, so people with poor intestines feel gasy, abdominal pain, and diarrhea, but allulose is not used as fuel after being absorbed into the blood in the digestive tract, and many are discharged into urine. 

d. Sugar alcohols: erythritol, xylitol, sorbitol, maltitol.

Xylitol has a strong wreath taste, maltitol has the highest GI index, and sorbitol is used not only as a sweetener but also as a dehumidifier to absorb moisture, so it absorbs a large amount of moisture even when entering the intestine, leading to abdominal pain and diarrhea. Among sugar alcohols, Arythritol sweetness is 70% of sugar, which is easy to control sugar, and the GI index is the lowest among sugar alcohols, so it is advantageous for diabetic patients and cannot be used in heat-heating dishes because it loses sweetness at high temperatures. 

2. Tips for choosing alternative sweeteners.

There are synthetic sweeteners, natural sweeteners, natural extraction sweeteners, and sugar alcohols, and stevia, nahangwa, and erythritol are mainly used, and if you don't like stevia or coffee, you should choose nahangwa, and erythritol is usually used in combination with stevia and nahanwa products.

Allulose can be an alternative if liquid substitute sugars such as syrup are needed, and xylose can be used if sugar is essential due to chemical properties such as baking. I think it's important not to rely on alternative sugars, but to get out of the sweet addiction. If you enjoy the rich and diverse flavors of the ingredients without relying on sweetness, I hope you take care of your taste and health at the same time.

# How to get out of sugar addiction.

When blood sugar rises, a large amount of insulin is secreted from the pancreas to keep the amount of glucose in the blood constant, and the sugar level drops at a rapid rate. As blood sugar levels drop sharply, our bodies look for sweetness to refill sugar, leading to a "sugar addiction" state where we continue to look for sugar. 

Eating sugar releases a neurotransmitter called "serotonin," which eventually leads to sugar addiction as it continues to consume sugar to keep you in a good mood. Sugar addiction is really as hard to quit as drugs and eight times more addictive than cocaine. The adverse effects of excessive sugar consumption on our bodies are more serious than expected, not only for "diabetic patients." Even if you eat, you continue to be hungry, and your intestinal function decreases, and if you eat a lot of sugar, your intestinal bacterial activity becomes active, paralyzing your intestinal function and hurting your intestinal mucous membrane.

If the organ function does not work normally, intestinal toxins accumulate as it is, resulting in poor immune function and poor bowel movement.  According to a study by an Australian university hospital, sugar changes the shape of the brain neural network and causes abnormal secretion of neurotransmitters, increasing the risk of developing brain diseases such as dementia and Alzheimer's. Each additional 2.5 spoons of sugar with a teaspoon increases the risk of dementia by 54%.

Britain introduced a "sugar tax," a system that imposes a tax on sugary foods, to prevent indiscriminate consumption of sugar. In Korea, sugar-free products are made, but sugar is not included, and alternative sugars or liquid fructose are often added. Blood sugar rises rapidly and can be fatal to our body, which causes triglycerides and inflammation when consumed excessively. It is important to eat nuts such as walnuts and fiber-rich vegetables that are rich in vegetable fat, fiber, and protein frequently to maintain satiety and stabilize blood sugar so that it does not find sweetness.

Finally, it is important to take enough magnesium. Magnesium calms the nervous system and adjusts blood sugar levels, and when magnesium is insufficient, sugar is drawn.  In other words, supplementing magnesium reduces appetite for sugar. It is helpful to eat plants, vegetables, and tea without sugar instead of soda, fruit juice, and snacks. In the World Health Organization, an adult's daily sugar intake is 25 grams, which is equivalent to six teaspoons. Thank you.