HOW SUGAR AFFECTS OUR HEALTH

The sucrose, a carbohydrate formed by the union of glucose and fructose, sugar commonly called, is a substance that is found in nature mainly extracted from beet and sugar cane; its use over time has replaced the honey, much older but less versatile.

Only around 1500 A.D. this food became a consumer, hence began to spread  and this has inevitably changed our eating habits. The same perception of taste begins to change so set new yardsticks of taste.

From the nutritional point of view the sucrose is an energy source capable of providing approximately 4kcal each gram but a quantity of minerals and vitamins not relevant (referring to both the white sugar cane ). His presence in our diet as a food added to our recipes, it could be harmful if not done consciously and occasionaly.

A recent study coming from Utah and published in Nature Communications, has shown how to administer sugar in concentrations considered safe for human health ( the equivalent of the amount of sugar contained in 3 cans of soda) has negative health implications.

Specifically, the research that has been conducted in animals to which was added 25% of daily calorie intake in sugar , showed that females had a double incidence of death, while males had a reduction in their ability to defend the territory and to reproduce. Of course it is, in animal studies, but it is a fact that high levels of sugar in the blood are responsible for the increase of oxidizing species such as AGEs ( advanced glycation end- product), which could increase the concentration of free radicals that if not controlled are harmful to health accelerating the aging processes and promote the occurrence of many diseases.

So, what's the remedy?

The only currently available is to limit the consumption of any added sugar and prefer foods with a low glycemic index, as reported in this vegetarian recipe, a savory pie chard:

· A bunch of beets ( c.1kg )

· 1 cup of quinoa

· Extra virgin olive oil to taste

· 2 cloves of garlic

· ½ red onion

· 50g of hazelnuts

· 1 bunch of fresh basil

· Sea salt

· Chilli

· ½ cup of various seeds ( sunflower seeds , pumpkin seeds , flax seeds , sesame seeds )

· 2-3 cherry tomatoes

· A few leaves of fresh basil

Boil the quinoa in an amount of water equal darkened times its weight and wait that the latter is absorbed completely; in a separate container boil the beets for about 5 minutes Reduce the hazelnut flour (not too fine ) with a food processor or grinder. Once you boil the beets, place them in a food processor along with a little cooking water (you only need 2-3 tablespoons). Add oil , salt, garlic , onion and red pepper, and chop .

Combine the mixture of beet quinoa , stirring with a wooden spoon. Add the nuts, basil and whole seeds .

Pour the mixture into the mold, and let it rest in the refrigerator for at least 3-4h. Serve cold with a decoration of cherry tomatoes cut in slices, a drizzle of extra virgin olive oil and a few clumps of basil.

Bon appetit !

Andrea Busalacchi