INDIA is the second largest
producer and the largest consumer of sugar worldwide. If you are trying to
decrease your intake of sugar, artificial sweeteners should not completely
replace sugar. Artificial sugar 100 times sweeter than sugar, they
can alter your sensitivity to sweetness, making you crave more sweet
foods. Sugar is a sneaky little ingredient that's in a considerable amount
of foods in many forms. Despite its delicious and innocent taste, sugar has
addictive properties and is linked to a variety of preventable health
conditions. Although it's easy to label all sugar as "bad", there are
types that, when eaten in moderation, may have nutritional benefits. So if
you are worried about your weight and want healthier alternatives to processed
sugar, you might want to switch to the following natural sugar(3). Before jump
into replacing the refined sugar with natural sugar, let’s understand that what is refined
sugar, artificial sugar, natural sugar and it's sources.
1. REFINED SUGAR OR TABLE SUGAR
Refined sugar refers to
sugars that have undergone an extraction and purification process, often
turning the finished sugars into crystals that are easy to add to
foods. Refined sugar typically refers to table sugar, which is most
commonly made from sugar cane and sugar beets. During the refining
process, the sugars are processed to the point where the nutrients naturally
available in the raw foods are lost. Refined sugar is used as an added sugar in
prepared and processed foods, as well as for eating and cooking.
Also Read:
2.
ARTIFICIAL SUGAR
These sugar substitutes are
zero- or low- calorie alternatives to the sugar options. Because of this,
companies market their products as
"sugar-free", "diet" or "no calories".
They are found in many diabetic products because they have little or no effect
on blood sugar levels. Some can be made from natural leaf extracts and some
are manufactured. Most artificial sweeteners are also remarkably sweeter when
compared to table sugar, meaning smaller amounts can be used to
create the same sweetness level.
+
Acesulfame potassium
+ Aspartame
+ Cyclamate (Sweet n' Low)
+ Neotame
+ Sucralose (Splenda)
+ Saccharin (Sweet n' Low)
3. NATURAL SUGAR &
SOURCES
Natural sugar is those found naturally in foods. For example,
lactose is a natural milk sugar and fructose is a sugar found in fruits. They
can also be sugars that are naturally produced, not refined and are added to
foods, such as honey, stevia, agave nectar and maple syrup. Sources of
natural sugar are considered healthier than refined sugars, because they
usually contain additional nutrients -- for example, calcium from dairy
products. However, natural sugars can still count as added sugar -- for
example, sweetening your tea with honey or putting maple syrup on pancakes --
and should be limited.
+ Fruit: primarily contains fructose
+ Potatoes and yams: contain starch which are made
up of glucose molecules
+ Cow's milk: primarily contains
lactose
+ Stevia: a favourite herbal sweetener of the health conscious, and
certainly natural and plant-derived. However, the body responds to the sweet
taste of stevia by preparing to receive sugar, rapidly clearing glucose from
the bloodstream in anticipation. When none is provided (stevia provides no
glucose or energy) a state of low blood sugar results, which can amplify
cravings, increase appetite and elevate stress hormones.
+ Corn syrup: a highly refined
sweetener derived from corn. Corn syrup is almost entirely glucose and is
processed heavily to increase its sweetness (converting some of the glucose
into fructose). HFCS is widely used in soft drinks, baked goods, cereals,
condiments and processed foods, mostly in the US and foreign countries.
+ Honey: Honey has been hailed as a healing food in Ayurveda and has been
used in a variety of medicines, since time immemorial. Besides improving
immunity and protecting you from cold and flu, honey also aids weight loss and
is extremely versatile. It doesn't have any overpowering flavor that might
disrupt the overall taste of a dish and hence, can be easily used instead of
sugar in almost all sweet dishes and even beverages like tea, milkshakes,
smoothies, etc. However, only raw honey has all these health benefits.
+ Jaggery: Gur or jaggery is another super-food that can be used in a
variety of sweet dishes, not just to add sweetness to them, but to also make
them more nutritious. It's made from boiling concentrated sugarcane and is available
in multiple forms. Jaggery can easily be added to milk tea, or any other
desserts like halwas, laddoos, etc. Also Read : All about jaggery
+ Khandsari: Khandsari (Also known as 'Khaand') is a
local delicacy produced in sugar lands of western UP, India from
centuries. Khandsari is a simple
sugar that is physically extracted from the liquid jaggery making it the
healthiest alternative to refined white sugar. The sugarcane juice is boiled
until it turns into thick liquid jaggery syrup. Then the syrup is let stay for
couple of days for the formation of sugar crystals. Finally, the sugar crystals
are separated using centrifugal machine. The process of separating sugar
crystals is mechanical hence keeping the sugar chemical-free. No bleaching or
refining agents are used anywhere in the process.
+ Coconut sugar: Coconut sugar is one of the most enriched natural sweeteners out
there. With the rise of coconut oil as a health food around the world, people
are slowly recognizing the benefits of coconut sugar as well. It has a low-glycaemic
index and hence, can control blood sugar. It is also rich in nutrients like
iron, calcium, potassium, etc and is chock-full of antioxidants.
+ Maple syrup: is a thick, sugary
liquid that's made by cooking down the sap of maple trees. It contains a
decent amount of minerals, including calcium, potassium, iron, zinc and
manganese. It also contains at least 24 different types of antioxidants. A
couple test-tube studies have indicated that maple syrup may even have
anti-cancer benefits, but more research is needed to confirm this. While maple
syrup contains some beneficial nutrients and antioxidants, it's very high in
sugar. It has a slightly lower glycemic index than regular sugar, so it may not
raise blood sugar levels as quickly, but it will still raise them. Much like
coconut sugar and honey, maple syrup is a slightly better option than regular
sugar, but it should still be consumed in moderation.
+ Date sugar: Date sugar is another highly nutritious natural
sweetener that can be a very valuable addition to your diet. It's made from
dried dates that are ground to a fine powder. Dates are rich in fiber and can
promote the feeling of satiety, keeping you full for longer. They are also rich
in potassium that is detoxifying in nature. Cooking with date sugar might take
some getting used to, but once you know how to use it properly, you'll end up
making your dishes yummier and healthier.
+ Blackstrap molasses: Molasses is a thick syrup made during the
sugar-making process. It comes from crushed sugar cane or sugar beets. This is the syrup produced after the third boiling. It is
the thickest and darkest in color, and also tends to have a bitter taste.
Blackstrap molasses is the most concentrated form and contains the
most vitamins and minerals. For that reason, it is said to have the
most health benefits. It contains
several important nutrients and antioxidants, making it a better option than
refined sugar. However, it's still very high in sugars, which can be
harmful when consumed in excess. At the end of the
day, molasses is just a slightly "less bad" form of
sugar.
Ultimately these natural
sugars are sugars, too. They provide a plethora of micro-nutrients,
antioxidants and other protective components, along with easily digested
carbohydrates to prime metabolism, decrease stress hormone activity and promote
good health. As you all know "moderation is the key" , consuming in
small amount is perfectly okay.
Easy ways to replacing refined sugar with natural sugars in your diet
+ Add raw honey to your coffee/tea in place of refined white sugar
+ Cook with sweet root vegetables
+ Sweeten home-baked cakes and muffins
with mashed pumpkin, sweet potato or applesauce
+ Use whole fruits (fresh or frozen) in smoothies and shakes, instead of sugary syrups & flavoured milks
+ Use whole fruits (fresh or frozen) in smoothies and shakes, instead of sugary syrups & flavoured milks
+ Buy plain yogurt and add your own fruit toppings or a
little unprocessed honey
+ Use sweet-tasting spices such as cinnamon and natural cocoa powder
+ Sweeten desserts with Grade B maple syrup or honey
+ Stick to 100% not-from-concentrate fruit juices, with no added
sugars or sugar syrups
+ Make your own jams and conserves from 100% fruit and lemon juice
+ Eat whole fruits for dessert, fresh, poached, baked or stewed
+ Make your own chocolatey treats with cocoa powder, cinnamon, cocoa
butter or coconut oil and honey.
+ Each of these natural sweeteners has a best use, and some
recipe modification will be necessary. Explore and find what natural sweetener
you like best.
+ What is the best alternative to sugar? That is definitely
a matter of taste preference as well as health status, but a good alternative
to refined sugar will be a healthy natural sugar substitute rather than one of
those dangerous artificial sweeteners.
+ Are natural sweeteners better than sugar? Unlike refined
sugar, natural sweeteners like date paste and fruit jam provide beneficial
nutrients and major health benefits.
+ Living healthy
doesn’t mean you have to give up sweets entirely; it just means you need to
replace unhealthy refined sugars and artificial sweeteners with these natural
sweeteners.
"moderation is the key"
THANK YOU!!
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