What can replace sugar in food?

It is not for nothing that sugar is called "white death". It turns out that it is really very harmful to health, especially if you are a sweet tooth. The abundance of "hidden" sugar is contained in the finished products, even in the same "dietary" yogurt, protein bars or ready-made breakfasts. Below we will talk about what exactly affects sugar - it's scientifically proven facts. And the more useful it can be replaced, so that life will continue to be "sweet"!

What can replace sugar in food?

What is the harm?

Of course, sugar provokes the deposition of fat and the accumulation of fat in large quantities. And all because of glycogen - just in the form of this carbohydrate sugar enters the liver. And when it is too much, fat cells begin to accumulate and superfluous kilograms are typed. In addition, the more sugar in our blood, the lower the defenses of our body, which undoubtedly provokes the penetration of pathogenic viruses and bacteria (including fungi). If you used sugar at a minimum, and now lean on sweet, immunity can fall 4-5 times!

Scientists have proven that white sugar can cause a feeling of "unreal" hunger - due to a sharp increase and the subsequent same sharp drop in blood glucose levels. And experiments have shown that this product causes a strong dependence (like a narcotic substance). Sugar has a very negative effect on the health of the heart and blood vessels, on the quality and composition of the blood, on the internal organs (liver, kidneys, pancreas, stomach and intestines itself), it provokes cell aging and prevents antioxidants entering the body, fight free radicals, he washes out calcium, reduces the level of vitamins, and depletes the energy reserve.

Than to replace?

Fortunately, today there are many substitutes for white sugar-refined sugar. We will talk about the most popular and most useful to date.

Copper Этот натуральный продукт, помимо того, что не наносит никакого вреда, еще и дает пользу нашему организму. Его можно добавлять в чай и другие напитки, в готовые блюда, выпечку и джемы. Copper содержит много витаминов, полезных микро- и макроэлементов и антиоксидантов. Но нужно понимать, что мёд достаточно калорийный, а потому его тоже не рекомендуется употреблять много, особенно тем, кто планирует похудеть. К тому же, на некоторые виды цветочного меда может быть аллергия.

Stevia Один из самых популярных и самых безвредных заменителей сахара на сегодняшний день. Stevia — это растение, листья у которого имеют большую сладость. Они высушиваются и перерабатываются, после чего порошок стевии можно добавлять куда угодно. А еще стевия выпускается в виде сиропов и экстрактов. Только желательно выбрать именно тот тип продукта, который подойдет вам, так как стевия имеет несколько специфический вкус, и многие говорят, что чувствуют горьковатый привкус.

Syrup from Jerusalem artichoke Its analogues are syrup from agave or from maple. But these products will have a higher glycemic index than Jerusalem artichoke. In fact, this plant is very easy to grow, and a sweet syrup is obtained from its tubers, which are also called an earth pear - precisely because of its sweetness. Syrup can drink even diabetics, and cooked at low temperatures (without high-temperature heat treatment), it retains a maximum of its useful properties.

Fruit Can not imagine life without a sweet dessert? Replace buns, harmful and very high-calorie pastries, chocolate and bars with no less sweet, but much more useful fruits. For dessert, for example, you can make a fruit salad and pour it with yogurt (without sugar and additives!), Or bake in the oven apples and pears, sprinkled with cinnamon. And for a snack instead of sweets, stock up with dried fruits - dates, figs, dried apricots, raisins, chips from dried apples and bananas.

What substitutes should not be used?

It is worth saying a few words about the advertised sweeteners, which still should not be eaten, at least in large quantities. Yes, many of them will be less caloric than white sugar, but their unnaturalness can cause harm to health. This is a sugar that has been known since the seventies, which should be consumed only in small amounts (not more than 5 mg per 1 kg of human weight), aspartame, which deceives our body, giving it a sensation of sweetness, but not supplying any calories (this can provoke slowing metabolism and even more increased appetite), xylitol and sorbitol, which are less caloric than sugar, but can lead to problems with the gastrointestinal tract.