Because of the consistent rise in sugar-packed foods and drinks which you can view here, most health experts are turning to sugar substitutes to lessen the impact of sugar in our bodies.
The pros and cons of refined sugar and its substitutes are a never-ending debate. Some people say the substitutes are healthier, some maintain that they are just as bad...and some are just chilling on a couch, chowing down on any type of sugar that comes their way.
Sugar substitutes are consumed in place of refined sugar because they are believed to be healthier and less risky. But is this really the truth?
The truth about sugar substitutes is that research is still underway to find out what the benefits and risks are. But sugar is sugar, and sugar comes in different molecular forms. Actually, when we say sugar, we don't really know there are many types of sugars in terms of molecular structure. We have the simple sugars- glucose, the most simple sugar which our body absorbs, fructose, found in fruits, and galactose, which is usually found in dairy foods like milk and cheese.
When these simple sugars combine, they form complex sugars, like starch and cellulose, and are present in most of our dietary foods. We need these sugars to survive. But consuming them moderately in their natural forms rather than artificially is the best way to go.
Okay, enough with the chemistry lesson. Let's investigate some well-known sugar substitutes and find out what makes us sweet on them [pun absolutely intended].
Honey
Ahh...the nectar of the gods. Honey is 100% natural... or at least it's supposed to be, depending on where you get it from. Honey is manufactured by honeybees when they consume nectar from plants and flowers. Not only does it seem to be a miracle food and topical medicine, honey also has an eternal shelf-life. Did you know that thousands-of-year-old samples of sealed honey were found in many ancient Egyptian tombs? Honey is acidic and low in moisture and this makes it unsuitable for bacteria to live and thrive in it. Keep it sealed, and you have an everlasting condiment.
As for the health benefits, honey contains lots of vitamins and minerals. The only downside of honey is that it may spike blood sugar levels for those who already have a history of high blood sugar. As long as honey is used as a sweetener, and not a three-course dinner, then you are on the right track. I give it a perfect 10/10.
Date Sugar
Date sugar is another natural sugar substitute. Dates are fruit which come from the date palm which is abundant in Nigeria. For other countries, just visit your supermarket and ask for dates and date sugar. They can be eaten fresh, but are more commonly dried to last longer. They contain high levels of fructose and are a delicious snack. They are also rich in vitamins, minerals, and have a high fiber content, which is great for digestion and slowing down the absorption of fructose.
Date sugar is just pulverized dates into a powdery form. It is all-natural, and all-delicious. Side effects? You might get hooked on eating dates because of how sweet and tasty they are. So if you are trying to lay off sugar entirely, dates may increase your sweet tooth, but if you are just looking for a sugar substitute, date sugar is an excellent and powerful condiment. Hmmm...let's give it a 10.
Maple Syrup
Maple Syrup is not yet a popular commodity in Nigeria. Real maple syrup is made from the sap from different varieties of the maple tree. The leaf of this tree can be seen on the Canadian flag. The risks of consuming this natural sweetener lies in the fact that some of the maple syrups being sold are actually maple-flavored high fructose corn syrup, which contains a LOT of refined sugar.
Make sure you check the label and know what exactly you are buying.
Maple syrup contains a lot of vitamins, minerals, and antioxidants. It also raises blood sugar much slower than refined sugar, which is a good quality. However, 100 grams of syrup contains about 67 grams of sugar (sucrose) on the average. That is still a lot of sugar. Replacing refined sugar with maple syrup may yield better results overall, but to add it to your diet while still consuming white sugar is just plain wrong. Maple syrup, I love you...but I'm going to have to give you a 6.
Aspartame
Aspartame. The name alone sounds like an intimidating and dangerous chemical. But we do not judge based on names, but facts.
What is aspartame? I can imagine the question marks above many of your heads. Aspartame is packaged under many names and trademarks- Ajinomoto, NutraSweet, just to name a couple.
Aspartame is a sweet substance, 180 times sweeter than sucrose, or refined sugar. However, this sweetness is broken down when heated. So if you are thinking of adding it to your hot ginger tea in the morning, you might not get the level of sweetness you want. Also, the quantity of aspartame required a sweet taste is small, so you can get more sweetness for less the amount. This results in aspartame having a lower calorific content than regular sugar.
Despite many hoaxes and myths of aspartame being carcinogenic, ninety countries have approved the use of aspartame and has been deemed safe by medical and nutritional authorities such as the FDA, Health Canada and the Food Standards Agency.
Don't rejoice just yet. Excess intake of aspartame by individuals with phenylketonuria can result in dire consequences. This is because the molecular structure of aspartame contains a phenylalanine molecule and people with this disease cannot metabolize this compound. Because of this, foods containing aspartame must indicate the amount it contains.
Also, high phenylalanine levels have been known to cause brain damage. People with liver disease who have high amounts of phenylalanine in their bloodstream should stay away from aspartame as it contains the phenylalanine molecule. Check with your doctor before you make any dietary decision concerning aspartame.
I personally have a problem with aspartame based on the fact that it is a processed substance, unlike the natural sweeteners above. So...I'm going to give it a 5.
So you can see, replacing sugar is not as easy as you may think. The best advice I can give is to do what works best for you. Remember to always consult your doctor or physician before undertaking any new dietary practice if you have a disease or disorder. Your ideal body and health is just right around the corner. I guarantee it!
Live your best life! Toodles!💕
No comments:
Post a Comment