Natural sugar substitutes

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Long long time ago, when nobody knew about sugar, people used honey as food sweetener, which is known in nowadays as sugar substitutes. But later on, in 1802 in Germany, was built the first factory to process sugar beets and produce sugar. People are using white sugar more then 200 years and in nowadays it become very popular. It is almost as much popular as fast food and unfortunately harmful to your health.

Carbs are divided into three types: monosaccharide, polysaccharide and disaccharide. Monosaccharide is also known as glucose, fructose or galactose. You can find glucose in sweets or sugar drinks, which are one of the main sources of obesity. Fructose could be found in fruits, honey or berries. Disaccharide is white sugar, which gives you the most harm.

Starting from newborns and ending with old people, we all are using too much sugar. Sometimes we even don’t know, because we don’t read what ingredients has one or another food product bought in the shopping centre. Bread,  sausages, spice, salad, ketchup or meat, all of them contains sugar. So you can imagine how much sugar we consume everyday if we get it with every food.

Sugar causes diseases

Nutritionists and doctors proves links to heart diseases. If you use too much sugar, probably you’ll get higher level of bad cholesterol. White sugar also could give you diseases like diabetes, alzheimer or cancer.

World health organization recommends

World health organization (WHO) recommends do not exceed 50 gr. of sugar per day, on the other hand they think that you should stop at 25 gr. per day [1]. For example with one little candy you can get 6 gr. of sugar. One banana contains 12 gr. of sugar. 100 gr. of sweetened yogurt will give you 10-15 gr of white sugar. Glass of juice (orange or apple) has 20 gr. of sugar, that is almost full dose or recommended sugar per day. If you count all sugar you get per day, you’ll see that you have exceeded several times the recommended amount.

Healthy alternatives

If you want to eat something sweet, better take fruit. It’s recommended to eat not more then 300 gr. of fruits, because it’s also sweet.

White sugar is produced from sugar beets and brown sugar from cane. In cooking use sugar substitutes like agave or maple syrup . Coconut blossom syrup or stevia. All those sugar substitutes are healthier, because of lower glycemic index. White and brown sugar has high glycemic index, which gives you instant energy spike to your body, which is followed by fatigue and hunger. Such energy fluctuations are harmful to your body.

TOP 5 Sugar substitutes

Agave syrup. It has lowest glycemic index, so your body not suffer shock. Glycemic index is equal to 10, while white sugar has 68. You can feel that agave syrup is sweeter 30-40% more then white sugar. It’s healthier choice for people with diabetes.
Maple syrup. Suitable to sweet pancakes, natural yogurt, porridge or waffles. Syrup has less calories and has more beneficial nutrients then honey.
Coconut blossom syrup. It is rich in potassium, vitamin b8. Glycemic index is equal to 35, which is less then white sugar. The price of this natural sugar substitute is the worst cons. It is suitable for people with diabetes.
Stevia. Some people calls it honey grass. It doesn’t have nay caloeries and is perfect choice for people with diabetes. You can grow it at home.
Dried fruits. Many dried fruits are used by people as sweets. You can buy dates, raisins or apricots. Dates has the best nutrient value.

References

  1. World Health Organization – WHO calls on countries to reduce sugars intake among adults and children
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