Sweetners for better health
Those sinful boxes of chocolates and huge scoops of ice-cream, tempting already ? Most of us have strong cravings for sweets and a meal isn’t usually complete without a sweet dish. Majority of sweeteners used are white sugar and the high fructose corn syrup, these offer no benefits to health as they are highly processed and refined.
Excess refined sugar shoots up sugar levels in the body which again increases calories resulting in over weight and diabetes. Suggested refined sugar intake should be not more than 40 grams per day. Raw and minimally processed sugars and organic sugars contain more nutrients than processed sugars and offer more health benefits. Going in for natural sweeteners is the best approach to combat problems associated with surplus sugar intake.
Natural Sweeteners
Unrefined Sugar:50% less processed than refined sugar and contains more molasses .Sucrose levels are lesser compared to refined sugars. Made out of sugarcane juice.
Honey: One of the purest and natural sweeteners that enhances the supply of antioxidants essential for protecting the body against free radicals. Is a rich source of natural unrefined sugars and carbohydrates, which are easily absorbed by the body and provide an instant energy boost .Having a spoonful of honey before you hit the gym can make you feel more energetic .
Rice Syrup: Rice syrup is made by mixing in enzymes with rice to break down the starches, straining the liquid and cooking until the desired consistency is reached .Brown rice syrup contains 50% soluble complex carbohydrates that take about two to three hours to get digested, resulting in a balanced supply of energy.
Molasses: Blackstrap molasses is the final produce in the sugar-making process. It contains more vitamins, minerals, iron, potassium, calcium and magnesium found naturally in sugar cane , making it more nutritious than most other sweeteners. Barbados molasses is another type of molasses, its much lighter and sweeter than blackstrap because of its higher sucrose content than blackstrap. It is an excellent choice when blackstrap variety is not sweet enough.
Date Sugar: Made out of mashed up dried dates and has all its nutrients intact unlike refined sugar. Date sugar is high in fiber too.
Concentrated Fruit Juices: Having concentrated fruit juices is a big no-no as they are highly refined and contain no essential nutrient and no fiber content that balances blood sugar. Using fresh fruit juices instead is a better option.
Fructose: Fructose is the natural sugar found in fruits and plants but is usually highly refined made from corn starch. It has absolutely no nutrients. Large amounts of fructose intake increases cholesterol and uric acid levels in the blood. But it is absorbed more slowly than glucose producing small amounts of insulin resulting in lesser rise and fall of blood sugar levels.
Here are a few things you could do:
- Try substituting healthy sweeteners for the regular refined sugar for better health.
- Gradually try lessening spoonfuls of sugar in you daily cup of tea and coffee.
- Mix in spoonfuls of honey and a dash of lime before you start your workouts.
- Go in fresh fruit juices instead of fruit concentrates and syrups.
- Try adding portions of natural sweeteners while baking cakes and cookies.
Try these little but important things and stay away from the many ill effects of excess sugar intake and go the healthy sweetener way.