What to replace sugar in a healthy diet?

Many can not imagine their life without sugar. But not for nothing this product is called "white death", because its excessive consumption leads to health problems. Most often, a replacement for the sweet powder is sought by people faced with diabetes, as well as those who have decided to switch to a proper diet, which involves excluding from the diet harmful products for the body.

What is sugar?

It is a product composed of carbohydrates and carries a high energy value. There are 390 kcal in 100 grams of the product.

Carbohydrates, released from sugar, serve to feed the brain, ensure the normal functioning of the liver, as well as being converted into energy, necessary for life.

According to the type of raw material from which the product is derived, a distinction is made between:

• beet;
• sorghum;
• palm;
• maple sugar;
• cane sugar.

The source of origin of sugar determines the presence of certain vitamins and trace elements in it, as well as their percentage content.

The most important function of sugar as a food product is to be a source of energy for the body. However, recent medical research and consumer experience shows that the average urban dweller consumes several times the normal amount of this product per day.

What are the dangers

It is worth noting that it is the excessive consumption of sugar that causes harm. Negative consequences from the consumption of this sweet product can be the following:

1. Increased need of the body to accumulate fats, due to which the body weight increases.
2. Disruptions in heart rhythm and increased blood pressure.
3. Reduced speed of immune reactions.
4. Loss of skin elasticity due to loss of moisture.
5. Decreased ability to absorb B and C vitamins.
6. Vascular fragility and the development of atherosclerosis.
7. Increased likelihood of developing diabetes mellitus.
8. Darkening of tooth enamel and reduction of its strength.
9. Negative influence on the nervous system, which manifests itself in an increased sense of anxiety and reduced ability to cope with stress.

In addition, sugar is addictive, so it can be difficult to give it up. This is confirmed by situations when on a diet you really want sweets, cakes or cakes, because they contain a shocking dose of carbohydrates.

Norm per day

This figure is calculated individually and depends on:

• on the sex;
• age;
• height to weight ratio;
• the presence of diseases.

Theoretically there is an average rate, which is 6 tsp. for women and 9 tsp. for men.

But you should be careful when determining the amount of sugar eaten per day. This figure also takes into account sugars that are consumed with other foods, not only in their pure form. Thus, sauces, desserts, baked goods, as well as complex dishes and even some types of bread should be considered.

It is noteworthy that blood sugar levels affect appetite and the general state of the body. A severe decrease in this indicator can lead to a deterioration of well-being and even loss of consciousness.

But you should know that blood glucose is not the same as the white crystalline sugar that we are used to adding to tea or coffee. This figure indicates free carbohydrates in the blood, which are vital sources of energy.

Because of the harmful effects of white sugar, it makes sense to look for other sources of carbohydrates that will be healthier to consume.

Why look for substitutes

Often people are forced to eliminate sugar from their diet because of illness. Most diets also welcome the elimination of sugary powder. More often than not, all measures taken to lose weight do not produce the desired results without restrictions on sugar intake.

The consequences of giving up sugar can be noticeable in the first few weeks:

• improvement in the condition of the skin and hair;
• decrease in body weight;
• Improvement in the overall condition of the body;
• a burst of energy and increased stamina;
• improved peristalsis of the stomach and intestines.

However, giving up sugar is most often accompanied by a kind of "withdrawal," because this product is addictive, similar to a narcotic. In addition, many people find it hard to give up their favorite sweet dishes.

All kinds of sugar substitutes come to the rescue, which will not allow you to consume carbohydrates in excess, while there will not be a lack of sweetness in the diet.

The healthiest substitutes

When replacing sugar with similarly flavored foods, note that excess is also unacceptable. It is necessary to observe the norm when consuming any products containing sucrose or fructose.

The main indicator of foods containing carbohydrates is the glycemic index. It demonstrates the rate at which the released carbohydrates are absorbed in the body. Based on this index, you can determine how quickly the sugars will be in the blood.

The most useful products are those with a low glycemic index, because their consumption causes the blood glucose level to rise insignificantly.

Cane sugar

This product is obtained from the sugar cane crop. The crystals are large, have a brown color and look slightly moist. Cane sugar undergoes the least refining, so it retains minerals and vitamins as much as possible.

When buying cane sugar, you should inspect it carefully, as manufacturers often cheat by dyeing a plain white product brown. Cane sugar has a softer, sweeter taste and is much healthier than its white counterpart.

Maple syrup

This product is often used as a sweet sauce, and not only to desserts, but also to meat and fish dishes. The syrup is obtained from the sap of sugar maple.

This sauce can sweeten lean pancakes or pancakes cooked according to recipes for diet menus.

Natural Honey

In folk medicine, honey is used quite often for medicinal purposes. In addition, it is known as the most common substitute for sugar. Honey is a source of many vitamins, macro- and micronutrients.

However, when using this product as a sugar substitute, there are some details to keep in mind:

1. Honey loses almost all of its useful ingredients when heated.
2. It is not desirable for weight loss because it is high in calories.
3. The content of nutrients varies depending on the variety.
4. The most suitable variety can be chosen according to the glycemic index.

The honey with the lowest glycemic index is the product of pine buds (25 units), followed by acacia honey (35 units), and the familiar linden honey has an index of 55 units.

Stevia

This honey herb is native to South America. By brewing stevia, you can get a drink with a sweet taste. However, too concentrated an extract has an unpleasant bitter taste.

Stevia is a low-calorie food, with only 18 kcal per 100 g of the plant. Its nutritional value is enormous - it contains many vitamins, tannins and minerals.

The honey herb is often used as a sugar substitute for diabetes, as well as an aid in regulating the digestive system and to combat stool disorders.

Other beneficial properties of stevia include:

• Participation in the normalization of the thyroid gland;
• decrease in blood pressure;
• normalization of the heart, kidney and liver;
• sedative effect on the nervous system;
• normalization of sleep.

Stevia is one of the most popular products among thinners.

Maltose syrup

One of the natural sweeteners is made by fermenting cornmeal with malt and water when heated.

The finished molasses tastes sweet and smells like malt. The product has the appearance of a yellow viscous mass.

Sorbitol and xylitol

Widely known sugar substitutes have a glycemic index of 9. The sweetness of xylitol is almost similar to the usual sugar, while sorbitol is less sweet. Both products are of natural origin.

Xylitol is extracted from wood, corn cobs and cotton. Sorbitol is derived from corn starch or seaweed.

Sorbitol is not suitable for a healthy diet because it has a high caloric value. There are 200 kcal per 100 g of the product. At the same time, in order to achieve the desired sweetness, you will need to put about twice as much sorbitol as the usual sugar.

It is noteworthy that recent research by scientists proves that regular consumption of xylitol and sorbitol can cause considerable damage to the body. Possible negative consequences include:

Disruption of the digestive system and an increase in body weight;

Disorders in the urinary system.

Agave syrup

The caloric value of this substitute is similar to white sugar. This syrup has found widespread use in cooking because of its extreme sweetness.

But agave syrup should be used with caution, because this exotic product is dangerous in some cases:

1. Pregnant women are strictly forbidden to use the syrup in food, because it can affect the condition of the placenta and can provoke its detachment.
2. Women planning a pregnancy should know that the syrup has the properties of a contraceptive, so it reduces the chances of conception.

In addition, doctors consider agave syrup a product with questionable benefits, because it contains a huge amount of fructose, which in large doses can harm the body.

Topinambur syrup

This substitute is approved for use with diabetes mellitus. The syrup has a number of useful properties, as it contains a number of vitamins and trace elements. At the same time, it is characterized by an extremely low glycemic index.

Syrup is obtained from the earth pear, and the finished product can be distinguished by its bright yellow color.

Switching to a healthy diet

The key goal of switching to proper nutrition is to increase the benefits for the body from the foods you eat. Therefore, when changing your eating habits, it is important not to harm your health.

The best foods that can satisfy the need for sweetness are:

• honey;
• berries;
• fruits;
• dried fruits.

The fructose contained in these foods is harmless to the body. It is enough to eat a few fruits or a handful of dried fruits a day to get the right daily amount of carbohydrates.

A great companion for these foods is cottage cheese. It is not only able to enrich the diet, but also helps to absorb useful substances from fruits, dried fruits and berries.

If we talk about honey, 2 tbsp. is enough to satisfy the daily requirement for sugar.

How to give up sugar

Sugar is known to be addictive, so a strong need for it is more of a psychological addiction.

One should switch to sugar substitutes gradually, as there is a high probability of breakdowns. And in the case of a return to sugar due to the impossibility of abstinence, there is a high risk that the amount of sweet product consumed will increase several times.

To avoid this, it is necessary to gradually introduce fruits, dried fruits or other sweet products into the diet, while reducing the amount of sugar consumed in its pure form.

Substitution when following a diet

Almost everyone dreams of losing weight without denying yourself sweets. To do this, it is enough to adjust your usual diet, introducing into it useful products that replace sugar.

Nutritionists recommend giving preference to stevia, fruits and berries.

Dried fruits and honey can also be used, but you should remember about their high caloric content and use them in moderation.

It should also be remembered that any food should not be eaten in large quantities uncontrollably. Don't get hung up on the lack of sugar, but shift the focus to the original taste of the food. In many cases, it helps to spend a few days without any additives at all. That is, cook food without added salt, sugar and spices for a while and focus on your taste sensations. More often than not, after such an experiment, food opens up a different side, and in order to feel the sweetness, it is enough to eat a fruit or add a small amount of sweetener.

Options for diabetics

When you have diabetes, replacing sugar with analogues is a vital necessity. But the use of substitutes should be used with caution.

The most suitable sugar analogues are considered:

• Topinambur syrup and stevia - for all types of diabetes;
• 1 tbsp. honey with low sucrose content per day - for second-degree diabetes;
• artificial sweeteners - cyclamate, saccharine, aspartame.

At the same time, it is important to observe restrictions:

1. You should not consume honey with a high sucrose content.
2. Consuming artificial sweeteners, it should be remembered that their excessive amount can stimulate the formation of tumors.

One of the newest sugar substitutes for diabetics developed by scientists is sucralose. It is a white sugar, which has undergone special processing so that the product, entering the body, is not absorbed into the blood, so it has no danger, as well as no nutritional value.

Useful Baked Goods

It is quite difficult to give up delicious baked goods. But it is not necessary, since there are many ways to replace sugar in baked goods.

The most common substitutes are dried fruits, among which the most commonly used are:

• apricots;
• prunes;
• dates;
• pineapple;
• figs.

You can add dried fruit both in chopped and in whole form. However, keep in mind the measure - these tasty foods are high in calories.

Maple syrup or maltose molasses can be added to various flour dishes, such as cakes, pies or pancakes, which is often used by industrial manufacturers.

Honey can also be used in the preparation of goodies. A limitation is the baking temperature of the dish. If you use a mode at 160 ° C or higher, it is better to use some other product, as honey will not allow the baked product to bake from the inside, and it will remain soggy.

There are many recipes that allow you to make delicious and healthy baked goods without the use of white sugar.

Flourless and sugar-free oatmeal cookies

You will need:

• instant oatmeal (4 tbsp);
• Dates, apricots, walnuts (7 each);
• Sunflower kernels, peeled (1 tbsp.);
• Apple or pear puree made without sugar (200 g);
• Vanillin (pinch).

To make these amazingly delicious and healthy cookies, you will need a preheated oven to 180°C and about 30 minutes of time.

It is necessary to pre-soak the oat flakes in a fruit puree. This process takes 10 minutes. For the same time you need to soak dried fruits in boiling water, and then crush them together with nuts. All the ingredients, including the seeds, enter into the oatmeal mass and mix thoroughly.

Then place the dough on a baking tray lined with parchment paper, using a spoon, distributing the future cookies. Bake for about 15 minutes until golden.

Belgian waffles for a healthy diet

To make them you will need:

• soft cottage cheese (350 g);
• oat flour (5 tablespoons);
• sweetener (xylitol or any syrup);
• baking powder and vanilla;
• chicken eggs (2 eggs).

Beat the eggs, add the ingredients, syrup and mix thoroughly. Then add the soft cottage cheese and mix again. Pour the batter on a heated waffle iron, bake for about 4 minutes.

You get incredibly delicious Belgian waffles, which can be eaten even by those who are on a diet.

The "right" chocolate cupcake.

To prepare you will need:

• rice flour (100 g);
• cow milk (100 ml);
• Apple puree (can be taken from baby food - 250 g);
• sweetener powder or any other (4 tsp.);
• vanillin (with a tip of a knife);
• leavening agent (1 tsp.)
• cocoa (2 tablespoons).

Preparation involves using an oven heated to 180°C.

1. At the beginning, beat the eggs together with the sweetener.
2. Then add all the dry ingredients and the fruit puree.
3. The resulting mixture should be beaten with a blender or a whisk. At the same time, the dough should remain liquid.
4. Bake the cake in a high-sided dish for 30 minutes. Check when it is ready with a wooden skewer or toothpick.

Cheesecake recipe

This amazingly tasty, sugar-free dish can be served at the holiday table. In 100 grams of ready-made pie contains only 100 kcal.

To prepare it you will need:

• oat flakes (100 g);
• Stevia (syrup, about 20 drops);
• low-fat cottage cheese (400 g);
• nonfat yogurt (250 ml);
• baby fruit puree (100 g);
• egg (1 egg)
• baking powder (1 tsp.)
• gelatin (25 g)
• banana (a quarter);
• kiwi, orange (1 pc.);
• Any berries for decoration.

To prepare this low-calorie dessert is quite simple.

First, prepare the base - oatmeal cakes.

In a deep container, place the oatmeal flakes, the white of one egg and apple puree. For a special flavor you can add grated citrus zest to the dough. Mix the mixture and then press it into a cake pan. Bake in a preheated oven at 190°C for about 20 minutes, then take out and cool.

Note. The apple puree does not have to be store-bought. It can be obtained from baked apples. For this purpose it is enough to whip them.

The top layer of cheesecake is a mass of cottage cheese. To make it, combine the yogurt and cottage cheese, mix with a blender or mixer. At the initial stage, add only half of the stevia syrup. At the same time, dissolve 15 g of gelatin and add it to the curd mass, then whisk with a blender. Then pour the curd mixture onto the previously prepared oatmeal cake and leave it in the fridge to harden.

After 60 minutes, take the cheesecake out of the fridge and put the fruit, which should be pre-cut, on top of the gelatinous layer. At the same time, it is desirable to press them slightly into the base. After these manipulations, the form with the future cake should be sent back to the refrigerator for at least another hour.

The final stage is the preparation of the top layer of cheesecake. It is a jelly made from the juice of 1 orange and 70 ml of water, in which the remaining gelatin and stevia syrup are poured. Pour this juice over the cake and leave it in the cold for 3 hours. Then decorate the finished dish with fresh or thawed berries. Before serving, the cheesecake should be stored in the refrigerator.

What about the tea party?

Giving up sugar in its pure form does not necessarily mean drinking unsweetened coffee or tea. A small amount of honey, saccharin or stevia can add sweetness to a drink, making it not only healthier, but also saving your figure.

During tea time, it is also better to give up classic cakes, cookies, muffins and pastries, because the sugar dose in them is enormous and greatly exceeds the daily norm.

To make delicious desserts, you can use the recipes suggested above or experiment with your favorite dishes by replacing sugar with any available analog. This process may take some time, which will be necessary to determine the appropriate dosage of any substitute.

Sugar has a strong position in our lives. When it is consumed, a certain center in the brain receives signals indicating the pleasure we are receiving. But this product poses an enormous threat to our health. Therefore, after weighing the pleasure against the possible harm, it is rational to replace sugar with healthier natural products that can serve as a source of carbohydrates for energy metabolism, as well as to eliminate the lack of sweetness in the diet. Natural substitutes are not only a lifesaver for people with blood sugar problems. They are successfully introduced into the diet of followers of a proper, healthy diet.