It doesn’t solve it – many of us consume too much sugar. Although the maximum sugar content is recommended to be 9 teaspoons per day, most adults in the United States spend an average of 17 teaspoons per day.
Of course, a lot of sugar is eaten accidentally. Usually, it is Hidden in the obvious sight. According to the study, 60% to 80% of packaged foods and beverages sold in grocery stores contain sugar. And, not only in obvious “sweet” foods like cookies, cakes, and chocolates; even so-called savory foods, such as dips, seasonings, and soups, are often covered with some form of sugar. Think about it: high fructose corn syrup, juice and aspartame. Sugar is everywhere in our food Addicted.
Luckily, there are a few things you can do reduce. First, learn to read the ingredient labels and remember that anything ending in “-ose” is usually a form of sugar, i.e. glucose and sucrose. Next, avoid processed foods as much as possible. Finally, find alternatives to white sugar that won’t cause spikes in blood sugar.
The latter is not as difficult as it sounds. Many natural sweeteners do not have the glucose-hardening qualities of traditional white sugar. Here we list some favorites and their Glycemia index (gi) – the rate of aka Blood sugar levels It increases in a ratio of 0 to 100, of which 100 are pure glucose. After all, sometimes you need something sweet. Life is short – life without occasional treatment is simply no fun.
5 natural sweeteners that won’t raise glucose
1. Agave Syrup (GI 15)
Agave syrup is a natural sweetener extracted from the sap of the agave plants, which is the same plant Tequila It is by. Due to the fruit concentration of the agave, the agave has a liquid texture and sweet taste, but its glycemic index is three times lower than that of white sugar (GI 15). It can be easily used in beverages, desserts, dressings and other dishes that require a little sweetness.
2. Family (Ning 55)
Although vegans may want to stay away, raw honey is a great sugar substitute. With a moderate glycemic index (GI 55) and unique flavor, it is the perfect addition to healthy breakfasts and snacks. Most honey –Especially Manuka– Also contains medicinal properties that can be used for everything from soothing throat to healing wounds. Win-win.
3. Coconut Sugar (GI 35)
Coconut sugar is a natural sweetener obtained from the juice of coconut blooming. It is not as refined as white cane sugar, and its glycemic index is quite low (GI 35), making it a wise alternative to suppressing cravings. It also contains a lot of inulin, a Prebiotic fiber Good for digestion. Its unique, sweet, caramel flavor makes it an essential part of the cooking repertoire, especially in pastry making.
4. Monk Fruit (GI 0)
Monk fruit is 250 times sweeter than cane sugar, but contains no calories or carbohydrates. This natural sweetener comes from the fruits of monk fruit plants and contains Mohs that do not raise blood sugar levels – without any glucose or fructose. Therefore, the blood sugar index of monk fructose is 0, which means it does not increase blood sugar levels.
5. Date Syrup (GI 47)
date Like nature’s candies, it has a sweet caramel flavor. However, despite the candy flavor, the fruit has a glycemic index of about 47, less than half of the conventional sugar. The same goes for date syrup, which contains essential minerals such as potassium, magnesium, iron, and antioxidants and fiber.
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