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Rapadura is a sweet made from concentrated sugarcane juice and, unlike white sugar, is rich in nutrients such as calcium, magnesium, iron and potassium.
A small piece of brown sugar with 30 g has about 111 Kcal, and the ideal is to consume only this amount per day to avoid gaining weight. A good tip is to eat the rapadura right after a big meal like lunch, where salad is usually eaten in the main course, which helps to reduce the production of fat that the sweet rapadura can bring.
Benefits of Rapadura
Due to its vitamin and mineral content, moderate consumption of brown sugar brings benefits such as:
- Give more energy for training, as it is high in calories;
- Preventing anemia, as it contains iron and B vitamins;
- Improve the functioning of the nervous system due to the presence of B vitamins;
- Prevent cramps and osteoporosis, as it contains calcium and phosphorus.
Rapaduras that have the addition of nutritious foods such as chestnuts, coconut and peanuts bring even more he alth benefits, but it is important to remember that their consumption should be done only in small amounts per day, especially before or after -training, or as a natural energy drink for long workouts, lasting more than 1 hour. See more about natural sugars and sweeteners, and find out which one to choose.
The following table shows the nutritional composition for 100 g of brown sugar and white sugar, to compare the nutrients of each one:
|Quantity: 100 g||Rapadura||White Sugar|
|Energy:||352 kcal||387 kcal|
|Carbohydrate:||90, 8 kcal||99, 5 g|
|Protein:||1 g||0, 3 g|
|Fat:||0, 1 g||0 g|
|Fibers:||0 g||0 g|
|Calcium:||30 mg||4 mg|
|Iron:||4, 4 g||0, 1 mg|
|Magnesium:||47 mg||1 mg|
|Potassium:||459 mg||6 mg|
It is important to remember that, despite being he althier, brown sugar should not be consumed in excess, as it can increase the risk of problems such as weight gain, high triglycerides, cholesterol and blood glucose. It should also not be consumed by people with diabetes, high cholesterol and kidney disease.
Rapadura during training gives you more energy
Rapadura can be used as a quick source of energy and nutrients in long workouts with a lot of wear, such as during long-distance running, pedaling, rowing and fighting sports. Because it has a high glycemic index, the energy from the sugar in brown sugar is quickly absorbed by the body, which allows you to maintain your training performance without feeling heavy.
Thus, in workouts that last more than 1 hour, you can consume 25 to 30 g of brown sugar to replenish energy and minerals, which are lost in sweat. In addition to brown sugar, sugarcane juice can also be used as a strategy to hydrate and replenish energy quickly. See more tips on what to eat pre- and post-workout.