Sugar – recommended daily dose
Every day the number of people suffering from diabetes and obesity increases, including children. Much of this problem is due to indiscriminate consumption of sugars, since many people far exceed the daily requirement. Sugar is included in many industrial foods that sometimes we do not even imagine: sauces, ketchup, breads, gelatins, pudines, etc. Therefore, we should not surprise us that we usually exceed our daily requirements. According to WHO, refined sugar consumption should not exceed 6 teaspoons per day. This is approximately less than a can of soda.
Diabetic sugar substitutes
In all types of food it is useful to know how to replace sugar, but this is especially relevant to those who suffer from diabetes or prediabetes. In these cases, low carbohydrates should be sought and that do not alter glucose levels in the body. The first two options we will give you are perfect for food regimes and diabetic diets, while the third, despite being Benefit for people with diabetes, it must be consumed in moderation.
Birch sugar or xylitol
Xilitol is an alcohol sugar, used as alternative sugar against refined sugar. This sweetener is extracted from vegetables and fruits such as plumps, cauliflower and the fruits of the forest, as well as cereals such as corn. It continues 40 percent of calories than refined sugar, it does not raise blood sugar levels to the blood to the blood Ingest it and does not produce decay. For that reason, any person can consume erythritol, even diabetics, as it does not affect the glucose of the body. Equivalence to replace cane sugar with birch or xylitol:- 1 cda of birch or xylite sugar = 1 cda of cane sugar.
Erythritol
This sweetener comes from foods such as strawberries, grapes, melons, pear, corn and mushrooms. Erythritol is created with the fermentation of the glucose of these foods and, because of their characteristics, it looks a lot like birch. Erythritol has a very low caloric index, does not cause caries, decreases the dental plate, produces less intestinal pain than other sugar alcohols and does not contain carbohydrates. In addition, it causes a lower reaction of glucose and blood insulin compared to other sugars. Therefore, it is an excellent sweetener for diabetics. However, its excessive use also has side effects such as diarrhea, digestive discomfort, abdominal distention, stomach pain and headache. Equivalence to replace cane sugar with erythritol: erythritol is Less sweet than sugar, so you should add a 25 percent of this sweetener to achieve a flavor similar to refined sugar:- For every 1 tile of sugar = 1 1/2 cda of erythritol.
Arce syrup
Maple honey, also called Syrope or Arce Syrup, is extracted from the Arce Tree. This product, originally from Canadian forests, is prepared with the sap of said tree. Its extraction and elaboration process, if it is the authentic arce syrup, is quite natural. This sweetener is an excellent energizing and has antioxidant and anti -inflammatory properties. However, it is rich in carbohydrates, so diabetic people must ingest it with great moderation. In spite of this, it provides many benefits to those who suffer from diabetes, since its glycemic index is low and contains many antioxidants. Equivalence to replace cane sugar with arce syrup: as Arces syrup is much sweeter than the Sugar, the proportion remains like this:- 1 cda of sugarcane = 1/3 cda of maple.
Sugar for pastry substitutes
When it comes to finding substitutes for pastry sugar, it is important to look for ingredients that do not alter the properties of recipes. In addition, it is convenient to use sweeteners whose flavors and essences combine very well with the rest of the elements of the biscuits or desserts you want to prepare. In addition to fruits, which are excellent substitutes for sugar in desserts, here are other alternatives to replace sugar without abandoning its sweetness.
HoneyHoney is a very appreciated millenary ingredient, due to its multiple properties for beauty, health and gastronomy. In the culinary world, this sweetener is recognized as an infallible classic ingredient in the kitchen, very versatile in its uses and very tasty. Although honey is considered a healthy sugar, it contains almost the same calories and carbohydrates as white sugar. Therefore, it is not recommended for diabetic people or anyone who performs a slimming diet. In addition, although it is a natural sugar, insects intervene in its production, so it is not included in vegan diets. Equivalences to replace sugar with honey: the following equivalence serve you both for baking and for sweetening drinks and coffee.- 1 cup of sugar = 3/4 of honey cup (less honey is always used than sugar, so the taste of the recipe to be prepared is not altered).
– 1 CDA of sugar = 3/4 of honey.
– 1 sugar cda = 1/2 honey cdta.
Panela (piloncillo or paper)
Paper, piloncillo or panela (as many know it) is simply sugar cane syrup (non -refined white sugar). This product, during its elaboration, does not undergo any chemical process or refinement, which is why it is considered healthy. In addition, panela has properties that help reduce caries, combat anemia and favor metabolic activities. However, panela is not recommended for people with high triglycerides, overweight, obesity and diabetes. The rest of the people can normally use it in their daily diets, always remembering that it is sugar, less refined and healthier but sugar after all. Equivalence to replace cane sugar with panela: if you prepare a syrup or homemade piloncillo honey , you can easily sweeten many drinks and desserts. Whenever you use paper, whether dry or molasses, you must take into account its proportion of humidity and its characteristic flavor, especially if you use it in pastry. Then, the standard measure to replace the sugar would be like this:- For a 1 portion of sugar, its equivalence would be 2/3 of panela (for example, 1 cup of sugar would be 2/3 of paper cup).
Agave syrup
This molasses comes from agave pencas (Cáctus -like plant). The agave syrup is made up of sugars such as fructose, glucose and fructooligosaccharides. It has a low glycemic index unlike cane sugar, although its fructose concentration is high. In addition, it provides a lot of energy, it decreases cholesterol, has anti -inflammatory properties and reinforces the immune system. This syrup contains almost the same calories as honey and white sugar, so it is not recommended for slimming diets, or for diabetic people. Equivalence To replace cane sugar with agave syrup: this sweetener, you can use it in both drinks and pastry. Its flavor is sweeter than refined sugar, so it requires a smaller dose, therefore:- 1 cup of sugar = 3/4 cup of agave.
Other natural and healthy sugar substitutes
If you want to know more natural sugar substitutes to find your favorite, we recommend you try some of these alternatives to sugar:
Coconut sugar
Coconut sugar comes from the nectar of the coconuto flower and not from the fruit, as many people believe. In its flavor, coconut is not detected (it comes from the flower), rather it knows slightly caramel. In addition, coconut sugar is an ecological ingredient because its cultivation respects the environment, which is why it is considered the most sustainable sweetener in the world, declared thus by the United Nations Organization for Food and Agriculture. Coco regulates glucose absorption, reduces cholesterol, favors intestinal flora and improves the absorption of minerals and vitamins, all these benefits are the result of its content in inulin. However, its fructose levels are high, so it can cause important damage to the long -term body. With the exception of diabetic people, people looking to lose weight and individuals with fatty liver, anyone can consume coconut sugar. Tantant in the kitchen as in pastry, coconut sugar fulfills almost the same functions as cane sugar. In addition, sweetening in a very similar way. Therefore, it is logical that the equivalence to replace sugar with coconut sugar is as follows:- 1 cda of coconut sugar = 1 cda of refined sugar sugar sugar.
Rice molasses
The molasses of rice (honey, syrup or rice malt) is a natural sweetener that can be obtained through a process of cooking comprehensive rice. In other cases, it is done through fermentation, a technique that converts the final product into a more digestible ingredient and that retains most of its nutrients (vitamins and minerals). Rice molasses produces a greater feeling of satiety with less calories than refined sugar. In addition, it is ideal for vegans, because it is excellent for replacing honey. It is not recommended for diabetics and celiacs. Equivalence to replace cane sugar with molasses and rice: rice molasses is less sweet than common sugar, therefore, you need to fold the amount of it:- 1 CDA of cane sugar = 2 tiles of rice molasses.
– 1 cda of honey = 1 tiles of rice molasses.
Discover all sugar-free recipes that we have in recipes and proof delicious healthy alternatives to eliminate sugar from your life:- Integral sugar cake
– Hot Cakes of Ausa and Banana
– Homemade energy bars without oven
– Ausa cookies in pan
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