diets

Natural sugar substitutes

Following a healthy lifestyle is currently at the peak of its popularity. Proper nutrition and exercise have become an integral part of most people. In such realities, many began to abandon sugar, considering it one of the main pests of a beautiful figure. Natural sugar substitutes are an excellent alternative and are suitable not only for diabetics, but also for those who are determined to change their lives and attitudes towards nutrition. We will tell you how not to make a mistake with the choice in this article.

A moment of history

By nature, many foods contain glucose, but they do not taste sweet at all. Therefore, people add sand to many dishes. It belongs to the category of fast carbohydrates and is very high in calories, while it does not provide nutritious and useful elements. Natural sweeteners are low in calories and low on the glycemic index, so you don’t put on unnecessary pounds. There are also artificial analogs, the complexity of their synthesis lies in the fact that they must be absolutely safe.

One of the most common examples is lead sugar. It appeared in the manufacture of vinegar, the acid, when combined with the metal, formed sweet crystals. It was later revealed that this lead acetate is deadly poisonous, and in the 15th century its use was banned. Now the process of production of sugar substitutes is under strict control, and all manufactured analogues are harmless.

various natural sugar substitutes

Classification

All sweet substitutes can be divided into 2 groups:

  • True: they take part in metabolic processes, they should be used with caution.
  • Intense: Does not affect metabolism. Sometimes they are called ballast, since they are excreted from the body without consequences.

The first category, when abused, can be dangerous, as it causes a violation of carbohydrate metabolism. In addition, people think that such sweets are safe and consumed in large quantities, which affects the work of internal processes.

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The most famous sugar substitutes

There are many alternatives to sand in the world, we will list the most popular ones.

Fructose

One of the most famous replacements. In terms of calorie content, it can be equated to sugar, while it is 2 times sweeter and you need less of it. The consumption rate per day is not more than 35 grams. If exceeded, it can disrupt metabolism, for diabetics it is not suitable as a full-fledged replacement, since its excess is easily synthesized into glucose.

Sorbitol

It is made from starchy raw materials. It is well absorbed and has a low glycemic index.

Used as a medicine for the treatment of constipation, when taken more than 50 grams, it causes diarrhea.

Erythrite

The source is corn, it is inferior in sweetness to sugar, but at the same time contains zero calories due to molecules that are very quickly eliminated. It is of no value to microorganisms and thus does not cause caries. May have a laxative effect when overeating.

Xylitol

It is obtained by an artificial method from agricultural waste, so it has a low price. Resistant to temperatures, often used for baking and compotes. May cause allergies and insulin spikes. Poison for dogs.

Stevia

It is a herb, a natural sugar substitute. It got its name from a plant found in America. It has a unique herbal flavor, can be bitter in high doses. It is widespread, it happens in the form of a powder, tablets, and it can have a liquid form. Combines well in tea combinations. Anti-inflammatory properties are known, therefore it is recommended not only for people with diabetes. It has a positive effect on the circulatory system and can lower blood pressure. A good choice for losing weight, as it contains a minimum of calories.

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Sucralose

It is widely used in confectionery and for the production of chewing gum. 500 times sweeter than sugar, therefore consumed in small quantities. Does not go into fat, can be used for weight loss.

Neotam

A relatively new artificial sweetener that is 10,000 times sweeter than sugar. It has no off-flavors and is used only on an industrial scale. Heat resistant, not widespread. It is practically impossible to use at home, as there is a high probability of oversweetening tea or rolls.

Neotam of different shapes

Plant-based sugar substitutes

When you want something sweet, but a firm decision has been made to get rid of pure sugar in your diet, natural replacements come to the rescue:

  1. Maple syrup. Rich in trace elements, has its own flavor. Very often they counterfeit and add additional elements in order to reduce the cost of the product.
  2. Jerusalem artichoke syrup. It is not low in calories, but it is approved for use by diabetics. It goes well with desserts.
  3. Agave nectar. Rich in fructose, quite expensive. Has a delicate, pleasant taste.
  4. Coconut sugar. It is rich in vitamins and vital elements, calories similar to regular white.
  5. Grape sugar. Obtained from juice, it is a thick syrup. Consists of glucose, a good alternative to sucrose.

types of natural sugar substitutes

All of these are natural sweeteners. Everyone decides for himself which sweetener to choose. In order not to be mistaken, it is worth studying the nuances, finding out the benefits and harms. Most of the calories consumed are carbohydrates, sugar among them is absolutely useless in value for the body. Do not think that the transition to analogs will solve all the problems, in any case you need a measure. Treat your health with care.

Source : fiteria.ru

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