What is the sugar content and calories in brown sugar? Can I eat it while restricting sugar?

This is the kind of article we want people to read:
Those who like brown sugar but are restricting their sugar intake and are not sure if they can use it.
People who want to know the calorie and sugar content of daily sweeteners.
People who want to enjoy sweetness while also focusing on health management (weight, blood sugar, etc.)

Data on sugar content, calories, etc. of brown sugar (approximate)

In addition, the calorie content of brown sugar is slightly lower than that of fine white sugar and granulated sugar. It also contains minerals and vitamins, giving it an advantage in nutritional value in this regard.

Can I eat brown sugar while restricting sugar?
Points on how to use

The "allowable amount" varies depending on the type of carbohydrate restriction.

The level of carbohydrate restriction varies from person to person.

Moderate restriction (e.g., no more than 100 g to 130 g of carbohydrates per day)
Moderate restriction (around 50 g to 100 g of carbohydrates per day)
Severe restrictions (e.g., no more than 20-50 g of carbohydrates per day)

Since brown sugar is a "sweetener" and other ingredients also contain carbohydrates, it is necessary to consider how much of your "carbohydrate budget" you can allocate to brown sugar.

Devices for small volume use

If you want to use brown sugar, try to minimize the amount.

∙ Find the smallest amount of sweetness/flavor in recipes that call for 1 teaspoon or 1 tablespoon.
-Reduce other sources of carbohydrates when used in drinks and sweets (e.g., use fruits, sugary ingredients, and sweet sauces sparingly).
Use powdered or finely ground brown sugar to spread the sweetness, rather than using brown sugar as is, so that the same amount of sweetness can be used in smaller quantities.

Choose when to take it

To avoid a sudden increase in postprandial blood glucose levels, it is recommended to take it with a meal that contains other dietary fiber, protein, and fat.
Relatively safe and satisfying to use in situations where you need to use energy quickly, such as after exercise or when you are tired.

Types of Carbohydrates and GI Perspectives

Brown sugar is mainly composed of sucrose, and some data indicate that its GI value (the speed at which blood glucose levels rise) is not significantly different from that of other sugars. Some say that a gradual increase can be expected, but excessive expectations should not be placed on it.
...People who need to manage blood glucose should be judged on their overall diet, not just sugar.

Other nutritional benefits to consider

Brown sugar contains more minerals and B vitamins than top white sugar and white sugar, and has value beyond mere sugar.

Relatively high mineral content such as calcium, iron, potassium, magnesium, etc.
Vitamins B1, B2, and other coenzyme vitamins that aid in carbohydrate metabolism and the maintenance of healthy skin and mucous membranes.

If this "added value" is important, it makes sense to use even a small amount of brown sugar rather than white sugar as it is.

Cautions and Risks

/Even a small amount is a carbohydrate/calorie load, so it is easy to accumulate if used every time.
Controlling the frequency of use of sweeteners, as they can easily lead to "sweetness dependence" due to the sweetness and flavor that give a sense of satisfaction.
∙ If sweetness remains on the teeth and periodontium, there is a risk of tooth decay → Remember to brush and gargle after drinking or eating.
・If you have unstable blood sugar levels, diabetes, or possible gestational diabetes, seek medical guidance.

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