What can replace sugar without harm to health

Honey, maple syrup, molasses and other products that will help to give up sugar.

Honey

Familiar to us from childhood, not only honey sweet AssistantAntibiotics should not be issued as first line of treatment for a cough, says NICE and PHE colds, but also a natural sugar substitute. Its beneficial properties have been knownEverything you need to know about honey More than 5 000 years ago.

What is the benefit

Honey contains glucose, fructose, sucrose, a small amount of antioxidants, vitamins of group B and C, as well as protein-1 defensin. This "vitamin cocktail" of doctors viewEverything you need to know about honey of the Academic Medical Center, University of Amsterdam, contributes to:

• destruction of pathogenic bacteria;
• normalization of the digestive system;
• improve sleep quality;
• normalization of blood pressure.

What to look for

When choosing, consider the glycemic index of honey of different varieties. The glycemic index - it is the rate of rise in blood sugar after consumption of certain products. Its maximum value is 100 units. The lower the score, the better, since the products with a low glycemic index provide long-term feeling of satiety and do not cause sudden

With regard to the honey, the lowest glycemic index of sweets prepared from pine buds - just 25 units. Her ASC are acacia honey - 35 Eucalyptus - 50 Lime - 55.

It is important to remember that even in the consumption of such a useful product the measure is necessary. According to scientistsEverything you need to know about honey from the American Heart Association, the daily rate of honey for women is 2 tablespoons, for men - 3.

Honey is better not to use in the preparation of dishes that require thermal processing, as when heated it loses its beneficial properties.

Stevia

Natural sweetener obtained from the South American plant. Its juice is 250-300 times sweeter thanIs Stevia a Good Substitute for Sugar? Benefits and Downsides regular sugar. It is used for desserts, added to the coffee, Tea and other drinks. Stevia is sold in powder and drops. Since it is much sweeter than sugar, add it into drinks and food should be fewer. For example, instead of 1 teaspoon of sugar required only 2-6 drops of liquid stevia or ¼ teaspoon of powder.

What is the benefit

According to the results of studies conducted United States (FDA) Office of experts in food and medicines, it has been found Home Prevention and Wellness Food and Nutrition Sugar and Sugar Substitutes Sugar Substitutes Sugar SubstitutesThat stevia completely safe product that:

• no carcinogenic effect;
• It has a zero glycemic index;
• It contains no calories;
• It does not lose its properties during heating, in contrast to the honey.

What to look for

Stevia has a specific taste, which is not to everyone's taste. In addition, it is important to adhere to the daily norm - it is 2 milligrams per kilogram of body weight. Exceeding the recommended values ​​may cause dependenceIs Stevia Safe or Addictive? and lower blood pressure.

Maple syrup

Maple syrup is the sap of sugar maple, which grows in the United States and Canada. The product does not lose the beneficial properties when heated, therefore it is used in cooking. They also pour a variety of desserts - muffins, pancakes, wafers.

What is the benefit

sweetener containsMaple Syrup: Healthy or Unhealthy? 54 useful components, including calcium, iron, zinc, manganese, which reduces the likelihood of development:

• Type II diabetes;
• cancer;
• heart disease.

What to look for

Before buying it is necessary to examineClassification of maple syrup: detailed information the label to make sure the natural product. As some cheap analogues may contain sugar and chemical sweeteners.

Syrup

Molasses is the syrup, which was in the process of production of cane sugar. It is sold in major shopping malls and stores food diet.

What is the benefit

rich sweetenerEverything you need to know about molasses minerals, B vitamins and trace elements: iron, phosphorus, calcium, potassium and magnesium. Thanks to this syrup:

• normalizes blood pressure;
• It is a preventive measure a stroke;
• stabilizes blood sugar levels;
• It replenishes the energy reserves of the body;
• has beneficial effects on the digestive system;
• It can be used as a substitute honey if it allergy.

What to look for

Molasses are eaten and used in the preparation of desserts and pastries. When choosing a product pay attention to color - dark syrup is less sweet.

Milk

One of the sugar substitutes is not obvious milkHow does sugar in our diet affect our health?Thanks to the contained lactose. Milk sugar five times less sweet compared to the conventional. Nevertheless, the use of milk can reduce the body's craving for desserts harmful, since the product has a pleasant, slightly sweet taste.

What is the benefit

The benefits of milk Much has been said. It is the source:

• calcium necessary for the teeth and bones;
• proteins involved in strengthening the immune system;
• amino acids, has a calming effect.

Also helps milkPhysiological and Physical Effects of Different Milk Protein Supplements in Elite Soccer Players build muscle during active sports.

What to look for

When choosing, consider the percentage of milk fat content - the higher it is, the more calories. If you stick to a diet, or are engaged in fitness, better to give preference to products with reduced or zero fat content.

It is important to remember that milk is not suitable as a source of natural sugar for people with lactose intolerance. However, according to recent studiesDo humans need dairy? Here's the science it was found that in Europe only 5% of adults observed allergy on the milk sugar.