Adding sugar to your diet increases the risk of obesity and disease.
Does that mean you can't eat candy anymore?
The answer is no, but it is important to know the facts.
As the media continues to hype, like high-
How do you know what to choose, how much too much?
Is natural sweeteners really better for you?
The fact is, all sweeteners (
Delicate and natural)
It is considered to be a discretionary calorie.
The American Heart Association recommends that women consume no more than 6 teaspoons of sugar per day, about 100 calories.
The goal for men should be 9 teaspoons per day, or 150 calories.
The problem is that so much sugar is added to our diet (
The survey shows that Americans consume about 22 teaspoons of sugar per day on average)
We can do this quickly. A 12-
Oz soda contains 8 teaspoons of sugar.
Many grains, even "healthy food" have 3-
4 teaspoons of sugar per serving, seasoning oatmeal, ketchup, barbecue sauce and more, and even the granola sticks you're eating.
Needless to say, a teaspoon of honey you put in your tea is rarely the culprit.
No need to panic: you can easily reduce the sugar content in your diet by avoiding processed foods and eating real things (
Yes, it seems to be the solution to our daily nutrition dilemma. . . convinced yet? ).
Do you want some sweet food?
Some options are better than others.
When sugar is refined (
Sugar, brown sugar, candy)
All nutrients are removed, and the rest is sugar.
They digest very quickly, which can lead to a peak of our blood sugar and can also have an inflammatory effect on our body.
Natural sweeteners have a similar effect on our body and should be used moderately, but they are much less (
Sometimes not at all.
As a result, processed products do contain some nutrients and have less impact on our blood sugar, so the sweet treatment category is considered a better option.
Honey is one of the oldest and most common sweeteners.
The taste and color of honey are different, depending on the main flowers blooming during the production of bees, many varieties can be found in the local farmer's market.
In some cultures, honey is medicinal and touted for its antibacterial and antiviral properties.
Research has shown that honey has a certain immune enhancement effect. Don't forget, it is a good moisturizing and cough medicine.
Another natural liquid sweetener is maple syrup.
It's pure maple syrup.
The sap of the maple tree is rich in trace minerals.
The syrup marked "pancake syrup" is not pure maple syrup.
Maple syrup can also be dehydrated and sold as maple syrup.
They all have strong, sweet, and unique flavors.
Maple syrup contains zinc and manganese minerals that help maintain immune function.
Syrup is a by-product.
The products in the refining process of white sugar are rich in iron.
It also contains calcium, zinc, copper and chromium.
However, since the syrup is only 65% of the sugar and tastes unique, it may not be suitable for all recipes.
Agave is another popular liquid sweetener in recent years.
Agave is obtained from the core of the Mexican Agave cactus, the same plants that make tequila.
Agave tastes neutral and is useful in sweet drinks as it can be dissolved in hot and cold liquids.
Agave is sweeter than sugar
Therefore, a smaller amount is required in the recipe, which may reduce the total heat in the final product.
Two other liquid sweeteners include barley malt syrup and rice syrup.
To make the barley syrup, soak the barley for germination and then dehydrate it into thick syrup.
A similar process is used for the combination of rice syrup, barley and rice.
Both are likely to digest slower than sugar, so blood sugar levels can also be more mild.
Coconut is the latest two natural sweeteners in the mainstream U. S. market.
Coconut nectar is a syrup formed by boiling the juice of coconut flowers and coconut sugar to dehydrate the nectar.
Coconut nectar and sugar are sweeter than white sugar and are divided into 35 points on the blood sugar index.
There are many kinds of natural sweeteners.
The three that are often confused are sukanat, turbinado and evaporated cane juice.
All of this is made from extraction and evaporation of cane juice.
Suka, however, is the least refined and contains the most trace minerals because it maintains a high syrup content.
The evaporated cane juice contains the least amount of syrup and therefore the least amount of minerals.
Date coconut sugar is a natural sweet ingredient made from dehydrated date coconut.
This is a great choice for those looking for fruit
But since it is not easy to dissolve, it can pose a challenge to baking.
Stevia stevia is one of the most popular natural sweeteners.
The leaves of stevia are harvested, dried and soaked in water to release sweeteners.
It has no heat and is much sweeter than sugar, so it takes less heat for similar effects.
It is also sold in the form of liquid, powder and tablets.
My suggestion: with nature-
Fruits and vegetables like carrots, sweet potatoes, beets and pumpkins as we know they are good --for-you grub.
Drink some soda, cookies or brownies occasionally so you don't feel deprived.
Avoid processed foods that add sweeteners and focus on more complete foodsfoods diet.
Do you need to be sweet?
Natural sweeteners are your best choice, so explore the many options available.