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Thesucrose(cooking sugar) is not just what we add to coffee or milk. This ingredient is found in many foods, even unsuspected ones! Not just croissants, biscuits and sweets.
Do you know that some actions add sucrose to tomato sauce? To pizza? In the cereals used for breakfast? In wine…? To limit the intake of white sugarit is possible to use natural alternatives. Let's see which ones.
White sugar alternatives: how to replace sucrose with natural alternative with white sugar. From low calorie natural sweeteners to syrups.
Thesucrose(sugar) is an organic compound (a disaccharide carbohydrate) composed ofglucoseisfructose. At room temperature it occurs in the form of solid crystals.
Thesucroseit is produced from sugar beet and sugar cane. For its production, the raw material reaches high temperatures and is subsequently purified, bleached and refined. The sugar obtained from the beet is treated with lime and carbon dioxide.
The World Health Organization has associated the consumption of sugars with various diseases such as: hyperglycemia, obesity, diabetes, cardiovascular disease and dental caries.
Alternatives to white sugar (sucrose)
The photo above shows the classic cooking sugar in its various forms, although the appearance is different, it is still sucrose. Let's see which onesalternatives to white sugarwe can introduce it into our diet.
1. Birch sugar or xylitol.
Xylitol is commonly found in a large number of vegetables: in cauliflower, berries and even plums! It can be counted among thelow calorie sweeteners. It has 40% fewer calories than sugar (2.4 kcal per gram).
Honey is a natural sweetener produced by bees. It has anti-inflammatory, antibacterial and antiseptic properties. It is caloric: 100 g. they provide 310 calories and can flavor sweets, milk, barley and coffee. Honey has a similar impact to that of sucrose in raising blood glucose levels (blood sugar).
It is a natural calorie-free sweetener. It does not damage the teeth, has no effect on blood sugar and therefore it is asweeteneralso perfect for those suffering fromdiabetes. The disadvantages? Stevia does not contain any essential micronutrients and, when used in high doses (for example to prepare a dessert) it has a bitter aftertaste.
4. Agave syrup.
It is produced from the agave plant, has a sweet taste similar to honey but is more delicate and has a finer texture. Compared to the classicwhite sugaragave syrup contains micronutrients. The disadvantages? Even if it has aglycemic indexlower than sugar (it contains a lot of fructose), however, it has a high calorie intake.
5. Coconut sugar.
Thisalternative to cooking sugarit is extracted from the flower buds of the coconut palm. It has a "caramelized" flavor and provides various micronutrients. Like agave syrup, it contains a lot of fructose and therefore has a lower glycemic index than sugar. The disadvantages? In this case, the cost from which 1 kg of coconut sugar reaches over 20 euros. It shouldn't come as a surprise to the cost as this is a hand-extracted product.
6. Maple syrup.
Among the natural sweeteners, maple syrup is certainly one of the most popular. Contains antioxidants and microntruents. 100 grams provide 260 calories.
It is simply raw sugar. It is mistakenly thought that "dark cane sugar" is the "whole" version of white sugar. The reality, one brown sugar is represented by molasses. Sugar cane molasses is a raw and therefore unrefined product.
Othersnatural sweeteners to be used as an alternative towhite sugarI'm:
- Malt syrup
- Brown rice syrup
- Sorghum sugar
- Fruit concentrates
- Yacon syrup
- Corn syrup
Yacon syrup is little known in Italy. It is extracted from the yacon plant which is native to Latin America. The plant in question has the botanical name of Sonchifolius Smallanthus. Yacon syrup provides 1.3 calories for each gram of product. Its use has been associated with good intestinal health and improved immune defenses.
THEnatural sweetenersjust listed have a high intake of calories and for this it is necessary to use them sparingly. Any sweetener should be introduced into a well-balanced diet regimen.