What are the best alternatives?

Ah Sugar … this enemy of health n ° 1 against which I have been fighting for years!

With this article, I hope to make you aware of the risks of sugar again, but I mainly want to raise another problem: substitutes. These famous alternatives that everyone knows and that are presumably more “healthy” … but is it really so?

Let’s go for a small overview of the sugar derivatives. You could be surprised!

Why limit sugar consumption?

A soft silent killer … that’s how we could describe it!

Sugar is present everywhere and even where we don’t expect it! It is widely used in food industry as additives to give more flavor to products. Cereals, soda, tomato sauce, sliced bread, puff pastry, cold meats, balsamic vinegar …

Result? We consume it Too much, often without knowing it and becoming an employee And you can quickly have signs of addiction.

Suffice it to say that we are far from the account with an average 100 grams per day... See an account! It’s 4x plus !!

In addition to generating fatigue, mood changes, promote dental cavities or leather problems, In the long term, excessive consumption can become much more harmful to health:

Unhappy becomes essential to feel better in your body and mind. Know that sugar is not inevitable, it is completely possible to avoid it without ignoring the taste and flavors.

Pay attention to the best known alternatives

Here is a list of sugar substitutes used regularly:

Honey

This is often the first example that comes to mind! Honey is at the top since it is a 100% natural product that has not undergone any transformation with a glycemic index of 55.

Rich in water, vitamins, enzymes, it nourishes the intestinal flora thanks to its prebiotic actions and has antioxidant effects that allow you to fight against tumors. Also, if you want a little advice: know that more dark honey, more antioxidant is it?

If you use this alternative, it favors “real”, organic, which you can buy from a French beekeeper. Those sold in supermarkets are often diluted with water or other products such as sugar syrup. Result? Loses all its properties !!

But go ahead! It is composed of 80% of simple carbohydrates And so … it’s still sugar! Be consumed in moderation.

Agave syrup

Agave’s syrup has long been presented as a miraculous solution to replace sugar. Rich in iron, calcium, potassium, magnesium and inulin (a form of prebiotic), this syrup produced by the juice of the cactus plant is therefore heated at very high temperatures, therefore perfected.

Although His glycemic index is quite low (15), owns A high content of fructose (70%). For comparison, a banana contains only 5%. Consumed at high doses, natural fruit sugar promotes cardiovascular diseases, type 2 diabetes, obesity, overweight … So again, you shouldn’t abuse them!

Maple syrup

This syrup, made with skewer lymph, is a good alternative for vegans (which do not consume animal products). Natural, rich in antioxidants, potassium, calcium and magnesium contains 68% of carbohydrates, which is less than honey or maple syrup but His glycemic index, on the other hand, is 65.

Stevia

You certainly heard about it! This sweetener, known for His zero glycemic index And its softening power 300 times higher That sucrose (white sugar of sugar cane or beetroot), however, is not so perfect!

Resulting at the base of a natural plant that comes from South America, it is only present 1% in sticks or pieces of stevia. Rest? It is only Sweetener Like Poliolo, erythritolo (used in candies such as chewed gangive gums) or maltodextrin (found in energy drinks).

Coconut sugar

Coming from the coconut flower, its lymph, called Toddy, is heated to obtain a syrup for the evaporation of the water. This liquid sugar therefore crystallizes and takes on the shape of cereals after being mechanically shaken. Rich in vitamins, minerals, potassium, zinc, iron and inulin, coconut sugar is praised for his Very low glycemic index : About 35.

In short

Avoid all synthetic sweeteners, who claim to be “natural” or who are rich in fructose such as stevia or agave syrup.

You prefer natural sugars such as honey, maple syrup or coconut sugar. But don’t forget, Natural does not necessarily mean healthy. Sugar remains despite everything and their consumption must remain occasional!

To replace the sugar, try …

Fresh fruits

Consumed through fruit, fructose is not absolutely dangerous since it is in measured quantity And it is mixed with the fibers that slow down the increase in blood sugar. In addition, the vitamins and minerals they contain are very interesting for your well -being!

For example, bananas are ultra full and can be eaten every day! Of course, sweet you can use it in the pastry shop in your cakes or even in natural yogurts to avoid your desire for sugar.

Spices

If you really can’t drink your tea or coffee without this sweet touch, try for example cinnamon or vanilla. This can also be the case in your yogurt, your butter toast instead of honey or jam … At the beginning it may seem surprising but trust me, you may have great surprises!

The mind!

Didn’t you expect this? But it is your determination that will be the most important to replace the sugar with … nothing! Even if it’s difficult, it’s time to cling! Don’t be controlled by food. Be master of yourself. I assure you that the benefits are worth.