The more sweets we consume, the more we want them, says an unwritten law. In fact, if one wants to lose weight, at the very least, or live a he althier life, one should keep sweets to a minimum.
Because food with a high sugar content increases the risk of developing obesity and diabetes. It causes heart diseases, skin problems as well and last but not least - disrupts the energy balance. It is very difficult for a person to give up this habit.
But is it appropriate to use sugar substitutes, since they are said to be not useful, and some may even be harmful. Expert nutritionists come to the rescue, compiling a list of useful sugar substitutes.
• Stevia. One of the most popular alternatives to sugar, obtained from the plant of the same name. This unique plant has a zero glycemic index and does not contain fructose. Stevia is much sweeter than sugar, so add a little to food. The only downside of stevia is its unusual taste. If you find it strange, buy stevia in liquid form.
• Maple syrup. A natural sweetener obtained from the sap of the maple tree. There are different types, with different degrees of processing, and it also contains a certain amount of vitamins and minerals. There is evidence that darker maple syrup contains more oxidants.
• Coconut sugar. A plant-based sugar substitute that is very often used in baking. The glycemic index of coconut sugar is lower than that of regular sugar. In addition, it contains iron and zinc, as well as inulin - a fiber that improves intestinal peristalsis, prevents blood sugar from rising.
• Xylitol. Natural sugar substitute with beneficial properties for teeth and gums. They add it to chewing gum and candies. It has no calories, but it can cause gastrointestinal upset, flatulence, and bloating.
• Erythritol. Natural low-calorie sugar substitute. Like xylitol, it belongs to the category of alcohol sugars, which chemically resemble sugar. But recently, scientists have clarified that an increased level of erythritol in the blood can affect weight.
• Sucralose. This is the food additive E955 and even a minimal amount of it gives the products a bright and sweet taste without increasing the caloric content. You can find sucralose in the composition of thousands of processed food products and drinks - juices, sauces, syrups, candies, desserts, etc. It is believed that this is practically the only sugar substitute that is approved worldwide for use by both pregnant women and infants. Precisely because it has proven its safety.
• Aspartame. Common low-calorie sugar substitute, food additive E951. Aspartame is 200 times sweeter than sugar and is the second most popular sweetener found in many products and drinks. It is used in diabetes mellitus and obesity.
• Honey. Natural sweetener, contains vitamins, minerals and antioxidants, but is caloric. Honey is useful in small quantities and if, of course, you have no contraindications.
