Currently some alternative sweeteners to sugar They do not have a very good reputation, but they allow to replace this ingredient that diabetics are prohibited from. We find them in shape natural or refined, as ingredients in thousands of processed foods. Many times they are used for their pleasant taste and other times as simple preservatives to extend the life of products that we find on the shelves. We are going to explain here What are they really and what types Of the natural ones they are the most frequent so that you can change to them to separate the consumption of the white complement a little.
What is a sweetener?
It is a substance that provides sweet taste to a food or product that would otherwise taste bitter or unpleasant. Actually these substances activate the taste buds of the tongue and these are perceived with sweetness. We must remember that this is one of the five basic flavors recognized and the most popular and universal flavor.
There are many All-natural sugar alternative sweeteners and more and more are hitting the market in their crusade against refined sugars. We have highlighted these eight very popular:
Cane sugar
It is the fruit of sugar cane juices once they have been evaporated and crystallized. Also known as panela, it is a very caloric product. The cane sugar, In addition, it provides us with other nutrients such as vitamins and minerals of the plant. This resulting product has not been refined and should not be confused with the Brown sugar that it is refined although it maintains some molasses.
Energy value: 3,4 calories per gram
Glycemic index: 64
Honey, another of the alternative sweeteners to sugar
We can consider it as something more than another of the alternative sweeteners to sugar. The miel It is a great food that also provides us with vitamins, minerals, antioxidants and enzymes. Contains fructose, glucose, and some sucrose.
Energy value: 3,10 calories per gram
Glycemic index: 62
Fructose
It is the sugar that has as its origin fruits and vegetables. It is a much more powerful sweetener than refined sugar but with a lower caloric value. It should not be abused, as some studies indicate that it can be somewhat addictive.
Energy value: 3,10 calories per gram
Glycemic index: 20
Maple syrup
El maple syrup It is the result of the extraction of the sap of this tree, the emblematic Canadian and that represents a leaf on its flag. This other option of alternative sweeteners to sugar, in addition to sweetening, it is rich in football, which can help people with osteoporosis problems. It also has antioxidant and anti-inflammatory properties and supports the immune system.
Energy value: 2,6 calories per gram
Glycemic index: 65
Coconut sugar
This sugar is the fruit of the sap of palm tree flowers coconut tree. Being the fruit of the sap it does not have any coconut flavor. This sugar is widely consumed in some parts of Asia. Once the nectar is extracted it is slightly heated and the sugars remain. It is rich in minerals and vitamins of group B.
Energy value: 3,6 calories per gram
Glycemic index: 40
Birch sugar
It is a sugar that is extracted from the bark of the tree birch. Its extraction is expensive and it is an expensive product. Its active principle is xylitol, what gives a flavor something refreshing. The appearance is white sugar. Although under prescription, it could be taken by diabetics, since the body does not use insulin for its metabolism. Another great advantage of this sweetener is that does not cause cavities.
Energy value: 2,5 calories per gram
Glycemic index: 7
Agave syrup
It is also known as agave honey. This is a cactus called maguey, From Central America and Mexico from which its nectar is extracted. The syrup is obtained through an enzymatic process. It is characterized by sweeten more than sugar so it is normally consumed less. In addition, it helps the absorption of calcium, which helps fight against osteoporosis.
Energy value: 4,0 calories per gram
Glycemic index: 17
Stevia, alternative sweeteners to sugar
La stevia It is a fruit of a bush native to the area of Paraguay from which its leaves are used. Its peculiarity is that its energy value is zero, as well as its glycemic index. In this way, does not provide calories and it is very useful for all dieters. We must emphasize that it is very stable with temperature and is useful for cooking and baking. Provides a certain licorice flavor that can alter other flavors, yes. Although it exists refined, if we consume it naturally we will take advantage of all its properties such as amino acids and polyphenols.
Energy value: 0 calories per gram
Glycemic index: 0
What is the glycemic index?
El glycemic index (GI) of a food determines the rate at which a food raises blood glucose levels. In this way, high glycemic indexes are not recommended for diabetics. These same high levels reduce satiety and are not good for dieting or people who eat or are prone to overeating.
