Table of contents hide 1 1. Coconut sugar. 2 2. Stevia. 3 3. Dates. 4 4. Raw honey. 5 5.- Pink salt of the Himalayas. 6 6.- Bee pollen. 7 7.- Agave syrup. 8 8.- Xylitol. 9 9.- Molasses. 10 10.- Mascabado / panela / integral sugar. 11 Moderation. 12 13 10 healthy alternative sweeteners to refined white sugar
There are many natural sweeteners today that allow you to replace the toxic and acidic substances contained in the artificial sweeteners that you use in most of the sweet processed foods we eat almost every day or that we use to sweeten our food at home. One of the sweeteners that is widely used is aspartame, as it supposedly does not make you fat. There is now enough evidence that “zero calorie” sweeteners like this (banned already in Europe), can actually even contribute to weight gain.
1. Coconut sugar.
Produced from the sweet juices of coconut palm flowers, this sweetener has been a staple in Southeast Asia. This is certainly not an empty calorie, it is actually high in minerals and compared to brown sugar, coconut sugar has twice as much iron, four times more magnesium and more than 10 times zinc. It is also rich in enzymes, which helps decrease absorption in the bloodstream. Combined with its low glycemic index (35 compared to 68 sugar), this sweetener is not a bad option at all. It is even considered to be the most sustainable sweetener in the world. It can be used as a 1: 1 sugar substitute in cooking.
2. Stevia.
It really packs at once. It is 200 -300 times sweeter than sugar but with zero calories. Stevia is actually a green leaf (part of the chrysanthemum family) found in South America and it is comforting to know that it has been used for centuries by the Guarani Indians of Paraguay. Stevia is not really a sugar at all and it has been shown that it does not feed yeast (or candida), nor does it raise blood sugar. The post-taste can be a bit bitter and spicy and could take some time to get used to. You can get stevia in liquid or powder form. The best alternative is of course the unprocessed and crushed green leaves. If it is liquid, a few drops is all that is needed.
3. Dates
This is a true whole meal full of dietary fiber that helps slow sugar absorption. Dates are also rich in antioxidants, iron, minerals and tannins. Date sugar is made from dehydrated dates and is used as you would with brown sugar. We have to keep in mind that it does not dissolve in water so it is better to bake or sprinkle. For a great smoothie just put one or two dates in the blender with a little raw cocoa and almond milk and you will know what heaven is!
4. Raw honey.
The original sweetener of the caveman. With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates and phytonutrients. Raw unprocessed honey bees could even be considered a great food! And yes, make sure you get the raw type - there are no benefits left in processed or adulterated honey with other ingredients.
5.- Pink salt of the Himalayas.
Believe it or not, adding some unrefined sea salt or pink Himalayan salt to your morning smoothie, sweet potato pie, fruit salad, or other sweet drink or dish, can actually increase your natural sweetness without needing sugar. Not only does salt help cover the bitterness inherent in certain foods, but it also makes the natural sweetness of many foods more improved, which means that less sugar is needed to bring them to the desired level of flavor.
This is the exact reason why many people sprinkle some salt on watermelon, lemon and other fruits before eating them. Salt essentially increases the brain's ability to process the sensation of sweetness, which in turn makes naturally sweet foods sweeter.
6.- Bee pollen.
Bee pollen is another excellent and delicious natural sugar alternative. And as an additional bonus to its sweetness, bee pollen is rich in proteins and carbohydrates and has vitamins and minerals. And like local honey, eating this sugar alternative can really help treat seasonal allergies, such as hay fever, or prevent them. Ideal for smoothies / smoothies / smoothies.
7.- Agave syrup.
Agave is a natural alternative sugar derived from the root of the agave plant. It is considered low in glycemic index which means that it will not raise your blood sugar levels as high as other sweeteners with a higher glycemic index (such as sugar). However, even though it has this characteristic in favor, it is mainly composed of fructose and glucose, so it should be used sparingly. They are usually in the form of a liquid and have a slight taste as well, so it does not dominate in taste.
8.- Xylitol.
Xylitol is an excellent natural alternative. It is found naturally in mushrooms, fruits, vegetables, and birch tree. Similar to some of the other sweeteners here, it is considered to be low glycemic, so it only slightly raises blood sugar levels when consumed. As an additional bonus to its sweetening abilities, xylitol prevents tooth decay and ear infections, promotes weight loss, bones and helps strengthen and teeth. It is usually found in powder form at your local health food store. It is recommended to try a sample or buy a small package first to make sure you like the taste before buying a large bag, since it costs much more than sugar.
9.- Molasses.
Molasses is a natural sweetener that is extracted from various cereals (rice, barley, corn, etc.), berries, fruits or vegetables by a fermentation process. Among all the sweeteners, it is the one that takes first place in matters of health and nutrition. Molasses is usually much softer, digestible and more nutritious and healthy than any refined sugar or artificial sweetener. It has a very high content of carbohydrates and vitamins of group B, as well as minerals, mainly potassium, calcium, phosphoric acid, iron, copper and magnesium.
The high carbohydrate content makes molasses useful for athletes, as a remedy for stiffness and for a rapid recovery, as well as for those who do intense physical and mental work . For example, molasses or cane honey, is obtained by extracting the juice of cane, which is subjected to a cooking process until the water evaporates and concentrates the natural sugar of the fruit. Its flavor is similar to licorice. The darker this molasses is, the more intense its flavor will be and the more nutrients it will have. This molasses can be used as a sweetener for tea, smoothies, juices, water or desserts. (In Holy Week, it is usually eaten with the typical Andalusian pests).
10.- Mascabado / panela / integral sugar.
Sugar is a food that, consumed in moderation, is beneficial for our body since glucose provides us with energy necessary for the proper functioning of our body. But not all sugar is equally healthy, since refined sugar lacks nutrients. Only when the energy that sugar gives us is slow-release, which happens with integral sugar, our body benefits from the action of its vitamins and minerals While refined sugar has lost all its nutrients and becomes a simple carbohydrate, which in no way benefits our health.
Sugar, which is obtained from sugar cane (Saccharum officinarum), gives us 386 calories per 100 grams, being advisable for a healthy person, consume 70 grams per day. Brown or brown sugar is very rich in carbohydrates, it contains almost 95%, it gives us vitamins of type B (B1 and B2) and high Vitamin A content as well as pantotide acid. nico. Its brown color reveals the presence of soluble fibers that are easily absorbed and digested.
The energy provided by sugar and glucose is necessary for the proper functioning of our brain, eyes, nervous system, muscles, red blood cells and give us the energy necessary to face our daily chores. But these benefits are lost when it comes to refined sugar since it has lost its nutrients in the bleaching process.
Brown sugar, also called brown sugar, has a caramel color due to the presence of molasses (cane honey), which also gives it a taste like licorice and a sticky texture. Unlike white sugar, brown sugar is practically not refined and thus manages to maintain its nutritional qualities. To obtain it, start by crushing the sugar cane and by evaporating its juice the crystallization of sucrose is obtained, it is reduced to fine powder after washing with hot water.
On the other hand, panela sugar, widely consumed in South America, in Asia and in the Philippines. It is obtained from sugarcane juice and is not refined, only crystallized and centrifuged, so it is considered the purest sugar. This integral product owes its color to a molasses film that wraps each crystal.
On the other hand fruits such as mango, banana, grape extract, orange juice, and other fruits, can be elements to sweeten your smoothies or juices, especially. Take the test every time you prepare one, simply adding a portion of these fruits or juices to it and you will see how it makes a difference.
Moderation
The key to sugars and sweeteners in your diet is moderation. Having a candy once a week will not sabotage your health goals. Leaving sugar completely just to live on artificially sweetened snacks and drinks is not a good idea. So, knowing these healthy alternatives to refined white sugar, you can start to test which one can adapt more to your body and palate. The key in everything, is moderation, do not abuse any food and always see the labels before consuming them.
Spanish translation: Life Lucid team www.unavidalucida.com.ar Sources in English: www.naturalnews.com, www.thespinachgirl.com, www.mindbodygreen.com, Source in Spanish: www.blog.herbolarionavarro.es.
10 healthy alternative sweeteners to refined white sugar
