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¿Cuanto azúcar podemos tomar?

28, abril | 34 Comentarios
¿Cuanto azúcar podemos tomar?

¿Qué es realmente el azúcar?, es un alimento de consumo habitual, pero rara vez lo consumimos solo. Por eso podemos decir que es más bien un ingrediente de los alimentos. A la hora de endulzar algo, si comparamos los hábitos alimentarios actuales y los de hace unos años comprobamos que el azúcar está siendo desplazado por los edulcorantes artificiales. Personalmente creo que ninguno de ellos puede competir con el azúcar en sabor, por tanto sospecho que no debe ser esta la causa del mayor consumo de edulcorantes. Habrá entonces que  buscar otros motivos.

 

Me refiero a las calorías, muchas personas ya no le añaden a sus cafés azúcar para mejorar el sabor, la han sustituido por la cada vez más amplia familia de edulcorantes artificiales (sacarina, aspartato,etc) con cero calorías, si los consumimos es porque nos gusta darle un sabor más dulce al café pero le tomamos vuelta al azúcar porque nos hace engordar más.

El azúcar es químicamente un hidrato de carbono simple, compuesto por dos moléculas sencillas que son la glucosa y la fructosa. El enlace que une ambas es muy rápidamente roto durante la digestión y por tanto la glucosa en un tiempo muy breve alcanza desde el intestino nuestra sangre e inmediatamente se distribuye a todo el organismo aportando una energía que las células de nuestro cuerpo son capaces de producir con ella.

 

Por tanto tenemos dos variables que analizar en el consumo de azúcar, una es la cantidad de energía (las calorías, para entendernos) que se obtienen por su consumo. Como son 4 Kcal por gramo, no va a ser lo mismo quien añade una cucharadita al café y quien añade 3 ó más cucharaditas. La cantidad es importante, no debemos abusar de ella ni añadir grandes cucharadas. Un consumo moderado rara vez produce efectos indeseables. Pero el consumo de azúcar tiene cierto carácter adictivo y cada vez nos pide más y más.

 

Pero además de la cantidad como hemos dicho, está la rapidez en llegar a sangre. Esto puede ser bueno y malo a la  vez. Si necesitamos un aporte extra de energía y rápida,  porque vamos a hacer un deporte intenso y breve en el tiempo, puede sernos muy útil un poco de azúcar. Por el contrario, esta rapidez es especialmente peligrosa en personas diabéticas donde el azúcar en sangre (llamado glucemia) suele estar elevada y por tanto es muy perjudicial estos incrementos tan bruscos.

Pero nada de esto es lo que convierte al azúcar en un alimento “maldito”, que los especialistas en nutrición han desplazado a un consumo recomendado bajo si queremos tener una buena alimentación. El verdadero temor al azúcar se fundamenta en lo que hemos comentado al principio, es un ingrediente que forma parte de muchos alimentos, sobre todo precocinados y dulces, y lo consumimos frecuentemente sin ser conscientes de ello. Podemos por tanto decir, como ya se comentó en otro post anterior sobre la grasa, podemos decir insisto en que hay un azúcar invisible que tomamos abundantemente sin ser concientes de ello. Ah! Pero seguimos diciendo: al café con leche  no le pongas azúcar (que me engorda, aunque no se diga).

 

Sirvan estos alimentos de ejemplo del alto contenido en azúcar: bollería industrial, caramelos y chuches de múltiples formas y sabores, refrescos de cola, naranja y limón, tartas, helados, precocinados, pan de molde, yogures azúcarados, ketchup y tomates fritos, salsas, etc.

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