5 alternative sweeteners and their Pros & Consadmin
Sugar is found in over 70 percent of the foods we eat every day. The fact that it is difficult to consume the right amount – 6 teaspoons per day, which corresponds to 24 grams, is recommended for women – is obvious. In fact, many of us often consume four times that amount.
And that has consequences: high sugar consumption has been linked to a variety of serious health problems – including obesity, heart disease, diabetes and cancer. Luckily, there are a few ways to sweeten food without traditional household sugar. How do you imagine five alternatives.
5 natural sugar alternatives:
Although some of the sugar alternatives listed below have fewer calories, conscious, moderate consumption is also recommended here.
1. Date sweetness
Made from dried, ground dates, the sweetener is particularly high in antioxidants and potassium, making it a viable alternative to sugar. However, date sweeteners still contain fructose, which means it’s not the best choice for those trying to keep their blood sugar down.
2. Maple Syrup
Another sugar alternative is maple syrup. This also influences the blood sugar level, but not nearly as negatively as table sugar. Since maple syrup also does not have such a high fructose content, it does not have the unfavorable properties of fructose.
Depending on the degree, maple syrup has a more or less strong malt-like taste and is therefore not suitable as a sugar substitute in every dish. However, maple syrup goes very well with many desserts or in tea. But maple syrup can also be used as a sugar substitute in savory recipes, such as in dressings.
Honey is one of the few natural sugar alternatives that you can easily get regionally. The sweet nectar is rich in vitamins, minerals, trace elements and amino acids. It also has an antibacterial and anti-inflammatory effect. However, the sugar content is relatively high at around 70 percent (between 27 and 44 percent fructose and between 22 and 41 percent glucose), which is why honey, like table sugar, can damage teeth, intestines and the pancreas. So it’s best to enjoy it in moderation
4. Rice syrup
To make rice syrup, the rice is first ground and boiled, then the solid parts of the rice are filtered out and the liquid is thickened into a syrup. Rice syrup is mainly used in Asian cuisine and has hardly any taste of its own. It is rich in minerals such as magnesium, potassium and iron and contains malt and glucose. Since our body first converts these into simple sugars before they get into the blood, the blood sugar level rises only slowly.
Since rice syrup contains no fructose, it is also suitable for people with fructose intolerance. In addition, rice syrup is gluten-free. When buying, you should make sure that only rice and water are listed in the ingredients – some products are additionally “stretched” with sugar.
5. Birch Sugar
Birch sugar is a white, crystalline carbohydrate that was actually originally extracted from the bark of the birch tree. Today, the sweetener, also known as xylitol or xylitol, is mostly made from straw, grain bran and corn cobs. One advantage of this sugar alternative is that it has around 40 percent fewer calories than table sugar.
In addition, birch sugar prevents tooth decay, which is why it is often used in the manufacture of chewing gum and toothpaste. Disadvantage:If consumed in excess, birch sugar can have a laxative effect.