Excessive consumption of sugar, especially refined sugar, often goes unnoticed in diets. But this behavior is increasing and has been pointed as the main cause of the growth of several chronic diseases, such as obesity, diabetes, cardiovascular problems, hypertension and cancer.
Nutritionist Cyntia Bassi of St. Kitts Hospital and Maternity explains that sugar is considered an important source of energy and stimulates brain production of serotonin, a substance linked to pleasure.
? Within the acceptable range of the World Health Organization, which recommends not exceeding 10% of the total caloric value of the diet, may have health benefits. Choosing to consume good sources of sugar such as fruits, milk, dark chocolate instead of sweets and soft drinks, for example, should be encouraged, because it adds to the right choice other nutrients that are good for the body ?, he says.
• Sweeteners are considered good sugar substitutes because they are virtually calorie free. However, its use should not be indiscriminate and care must be taken so that food consumption does not increase due to the use of the sweetener.
Therefore, the best alternative is to use natural sweeteners. ? When extracted from nature, the best-known sugar, refined, goes through a process of becoming whiter and lighter, but at that point the fibers, vitamins and minerals are eliminated from the composition and a number of chemicals added to the list. harmful effects associated with food. So whenever possible, it is important to avoid consumption or replace with another type of sweetener ?, recommends the nutritionist.
Here are some natural sweetener options and their benefits.
?Honey: Consisting of fructose and glucose, it is a good substitute for refined sugar, as it is a source of carbohydrates, B vitamins and minerals, besides having antifungal and bactericidal action. But it should not be consumed by diabetics, because it raises blood glucose and, in large quantities, increases the caloric value. When heated it suffers significant nutritional losses.
Sugarcane syrup: It is a natural product extracted from sugarcane, which preserves the largest amount of nutrients such as calcium, phosphorus and iron. However, it has the same calorie content as refined sugar and, because it changes blood glucose, is not an option for diabetic individuals.
?Agave Nectar: Extracted through a common cactus in Mexico, it is a natural sweetener with light yellow color, pleasant odor and honey-like texture. Because it is rich in fructose and with greater sweetening power than sugar, it can be used by diabetics. It is a good substitute for refined sugar also for healthy individuals, as some studies show improvement in the intestinal flora after its regular use, besides having better nutritional value.
?Stevia: Obtained from a plant of Indian origin, it is among the healthiest options as it is a natural sweetener. It has sweetening power 300 times greater than sugar, does not add calories to the diet and does not cause glycemic alteration.
Brown sugar: Obtained through the first extraction of sugarcane, has lower caloric value and preserves some minerals, such as calcium, magnesium and potassium. It should not be used by diabetics either. If grown and processed without the addition of chemicals, it maintains better nutritional value.
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