Menu
Natural Home Remedies healthy recipesNatural Home Remedies healthy lifestyle
Healthy in the kitchen, alternatives to white sugar Part 1, stevia, coconut sugar and agave syrup

Healthy in the kitchen, alternatives to white sugar Part 1, stevia, coconut sugar and agave syrup

Let's see the possible alternatives to white sugar analyzing for each properties, benefits and disadvantages
White sugar is probably one of the most used and also most dangerous ingredients in Western diet. In addition to the sugar that we often add to sweeten desserts and coffee, during the day we consume sugar even without knowing it, for example in ready meals. The problem is that white sugar is associated with various health problems, from obesity, diabetes to even tumors (Shapiro et al, Am J Physiol Regul Integr Comp Physiol., 2008 - Yang et al, JAMA Intern Med., 2014). What can we do? Definitely avoid, where possible, foods that have added sugar. We know this by reading the food label and looking for the word sugar or sucrose. We can then use, in our preparations, alternatives to white sugar. Among the possible sweeteners there are different types of white sugar substitutes, however, they are not all the same, some are healthier than others and some are just to be avoided. So let's start to see the possible alternatives to white sugar.

Stevia

Stevia is a sweetener extracted from the leaves of Stevia rebaudiana, a plant native to South America. Stevia does not provide calories, and therefore does not cause overweight, and has a sweetening power up to 300 times higher than sugar (Goyal et al, Int J Food Sci Nutr, 2010). In addition to this, studies have noted that stevia improves blood sugar levels and insulin work in humans (Anton et al, Appetite, 2010). In general, stevia is therefore considered safe and an excellent alternative to sugar. In any case, as for any food, even for stevia it is good not to overdo the doses.

Agave syrup

Agave syrup is produced, as the name suggests, from agave. Considered by many an excellent substitute for white sugar, since it is characterized by a low glycemic index, actually it is not a valid, and healthy, alternative. In fact, although some studies report its antioxidant power and the fact that in the short term it does not cause an increase in blood sugar levels, as it happens with white sugar, agave syrup may cause in the long run an increased risk of type 2 diabetes, metabolic syndrome and heart disease due to its content in fructose (Stanhope et al, Curr Opin Lipidol, 2013). This is why it is good to avoid agave syrup, both in ready meals and in home preparations.

Coconut sugar

It is a sugar obtained from the nectar of the flowers of the coconut palm. Coconut sugar contains in small quantities mineral salts such as iron, zinc, calcium and potassium (FNRI, Department of Science and Technology). Not only that, it also contains inulin, which is a fiber that proves able to lower the absorption of sugar (Kim et al, J Nutr, 1996). However, despite these characteristics, it is good not to abuse it as it is a caloric sweetener and contains fructose. As we have seen in the previous paragraph, fructose intake can increase the risk of diabetes and cardiovascular disease in the long run. Moreover, excessive quantities of fructose are also linked to the fatty liver (Jensen et al, J Hepatol, 2018).
Next time we will explore the properties of xylitol, brown cane sugar, honey and also talk about aspartame!
AUTHOR
She combines her passion for a natural lifestyle and her university studies, she has indeed a Master of Science degree in Physics and a PhD in Physics in the field of biophysics. Reading scientific articles, being updated with the latest scientific researches and testing new methods and recipes is since always her job that, we hope, has become useful to you.
Natural Remedies App Logo
Get now the App Natural Remedies, the app for a healthy lifestyle and healthy food

Healthy in the kitchen

Honey, xylitol, aspartame and corn syrup
Honey, xylitol, aspartame and corn syrup
A coffee at the bar, a frozen pack of pizza or a snack, foods that are so different but that have in common an inevitable ingredient, white sugar. Continued sugar intake is linked, however, to an increased risk of tumors
Healthy in the kitchen, grilling, tips and warnings
Healthy in the kitchen, grilling, tips and warnings
A barbecue in the garden or on the terrace and it is immediately summer and lightheartedness. However, care should be taken when grilling foods, especially if you are interested in eating a healthy diet. Grilling, in fac
Omega 3 fatty acids, the healthy fats
Omega 3 fatty acids, the healthy fats
Essential fatty acids, a category to which omega 3 also belong, are not synthesized by the body but must be introduced with diet or supplements. But what are the properties of omega 3 fatty acids and why are they said to
Natural beauty, capillary bath for healthy and glossy hair
Natural beauty, capillary bath for healthy and glossy hair
The capillary bath is a treatment for the scalp that results beneficial in case of dandruff, itching, psoriasis, dermatitis but also brittle and dry hair. The treatment consists in an application of a plant based oil, th
Inflammaging and centenarians, the secret of a long and healthy life
Inflammaging and centenarians, the secret of a long and healthy life
The secret of the centenarians? Being able to fight inflammation! Inflammation, in fact, if on the one hand it is beneficial as it represents our defense against aggression, be it viruses, bacteria, fungi, toxins or tumo
Okra, the vegetable with healthy properties you don't expect
Okra, the vegetable with healthy properties you don't expect
Okra or okro, scientific name Abelmoschus esculentus, is a typical plant of warm countries such as Tunisia, Egypt or Ethiopia but it is also grown in Italy, America and Asia. The fruits of okra, similar to green peppers,
Healthy in the kitchen, are plastic wraps for storing food safe?
Healthy in the kitchen, are plastic wraps for storing food safe?
How many times have we done it, wrapping a freshly prepared food, a piece of cake or cheese with plastic wraps, or cling films. The aim is to prevent food from coming into contact with air, mold or bacteria, to store it
Jam, from a voluptuary product to a genuine and healthy food
Jam, from a voluptuary product to a genuine and healthy food
The legend has it that Maria de Medici, who moved to France following her marriage to Henry IV, began to suffer from a lack of vitamins. Men of the court were immediately sent to Sicily to pick up citrus fruits, consider
Natural Remedies
Download the App
Copyright © 2022 - Natural Remedies Registered Brand 302018000008020
x