Refined sugar is one of the main ingredients in kitchens, but its excessive consumption has been associated with various health problems, such as obesity, diabetes, cardiovascular disease, fatigue and even memory problems. The World Health Organization (WHO) recommends that sugar consumption does not exceed 10% of calories consumed daily. This means that for a 2,000 -calorie diet, this is equivalent to 50 grams of sugar, which corresponds to about 10 teaspoons.
“Everything that has carbohydrate, like pasta, bread, pizzas, is rich in sugar, so it’s not just added sugar, the one we put in coffee or juice and others, we also have to think about the sugars it contains in food. So every excess can bring problems, remembering that the main and obesity are very serious, ”explains Clariana Colaço, nutritionist.
Therefore, many people seek to sweeten recipes. Nutritionists point out that natural substitutes can be good options as long as they are used in moderation and properly. Below, check out the most popular natural substitutes and how to use them.
1.
The dates are naturally sweet fruits and rich in fiber, potassium and antioxidants. They can be used in paste form or crushed in cakes, pies and cookies.
To use them in the recipes, beat the dates in a blender with a little water until it forms a paste and replaces one to one to one in relation to refined sugar.
2.
Apple puree is another alternative widely used to replace sugar, especially in vegan recipes, as it also helps to replace fat. Rich in fiber and vitamins, it brings a slight fruity touch to the preparations.
Because it is more sweet, it is indicated to replace half the amount of sugar with the puree. Because it is liquid, it is important to adjust the amount of other liquids in the recipe.
3. Coconut sugar
Made from the coconut flower sap, coconut sugar has a smaller glycemic index than refined sugar, releasing blood glucose slower. In addition, it has minerals such as potassium, iron and zinc.
It can be used in the same proportion as ordinary sugar, but with the care of its slightly caramelized flavor interfere with some recipes.
Care when replacing
When changing sugar for natural alternatives, it is important to consider the impact on the texture and final taste of the recipes. Also, even the healthiest substitutes should be. Although they have nutritional advantages, they are still sources of carbohydrates and calories.
“We must remember that even though it is more natural and even with advantageous nutritional properties both the date and apple puree and coconut sugar should be used in moderation as they have carbohydrates and calories in their composition. Making ingredient exchanges in order to make a healthier and more natural preparation is not synonymous with consuming at will, ”adds Tarcila Campos, a nutritionist at the Center for Obesity and Diabetes at the German Hospital Oswaldo Cruz.
People with diabetes and cardiovascular disease should pay attention to consuming these sugar substitutes, because they have fructose, a type of sugar present in fruits, which when consumed in excess can also be harmful. “What make these options better are micronutrients such as vitamins and minerals and the fibers that get”, adds Colaço.
