Useful sweet food health gives the body strength, muscle and brain supplies the necessary energy, improves sensory perception.
However, excessive consumption of sweets leads to an imbalance of internal energies (doshas) person that threatens numerous diseases.
When the reed refined sugar became available, mankind has begun to diligently use it to enhance the sweet taste of tea, coffee, all kinds of dishes and desserts, as well as juices, carbonated beverages, sauces, ketchup, yogurt, and so on. It was only with the rapid increase in diseases such as child caries, diabetes, metabolic disorders (as a consequence - overweight), were studies have revealed that in many of these problems are related to excessive consumption of refined sugar.
The human brain remembers how easily raise the level of vitality and energy, so your hand automatically reaches for sweets.
For the production of white sugar cane juice processed from which removed syrup rich in minerals and vitamins. It contains approximately equal amounts of glucose and fructose. Glucose is absorbed in the intestine for 1-2 hours, then enters the bloodstream, where the insulin transports it into the cells. As a result, glucose is converted into energy or stored in the liver and muscles as glycogen (excess used by the body, when the blood glucose level falls).
But fructose not transformed, until it reaches the liver where it is converted into glucose (about 50%), glycogen (17%) and other substances. This process takes up to 6 hours.
At the use of sugar, which contains 50% glucose in the first hour, a sharp burst of energy and then - rapid decline in activity. It is also characterized by a large number of horse racing highlight of the hormone insulin, which is trying to compensate for the spike in blood glucose levels.
Any sugar replacement - is concentrated products which can be consumed in a limited amount for maintaining a healthy energy levels and metabolism.
WHO (World Health Organization) recommends limiting the daily number of calories derived sweeteners, up to 10% of the total calorie diet (200 kcal). The American Heart Association recommends consuming no more than 150kkal 100kkal for men and for women. (100 kcal contained in the Memo 1 can of Coke).
So what is to replace sugar? Here are five alternative sweeteners, which can be called safe for daily use, when to use them according to the norms.
In the parentheses, the value of the glycemic index (GI) - an indicator of how fast splits sweetener in comparison with glucose (GI = 100). And also the amount of calories in 1 teaspoon (KCHL) so that you can get your daily intake of sugar. All of the following sweeteners have a low GI (less than <55). ??? ?????????: ?? ?????? ????????????? ??????, ????? 60-65 ??? ???=16.
1. Coconut raw sugar
This sugar, which is derived from the sap of coconut palm buds, which is collected and evaporated to form crystals, GI = 3554 (KCHL = 16). It consists of 70% sucrose and 3.9% of glucose and fructose in equal proportions.
sugar comprises an appreciable percentage of minerals such as iron, zinc, potassium, and calcium. The sugar composition also has a polysaccharide inulin, which is likely to slow the absorption of glucose, reducing the GI product. This sugar is quite expensive, it is not a affordable alternative to white sugar.
2. Untreated "living" honey
. The product produced by bees from pollen has GI = 50-58 (KCHL = 21). "Living" honey does not pass filtering and heating. it contains on average 41% fructose, 36 percent glucose and 18% water, and antioxidants and minerals.
A worker bee lives on average 6 weeks and makes 1/10 teaspoon of honey.
From the point of view of Ayurveda honey becomes toxic when heated. Some newer data suggest that it is toxic even when heated above 60 ? C. In addition, honey can cause allergies.
Unfortunately, in our country to find a certified "living" honey is not easy, because today it is rather demanded a commercial product, so it is exposed to various types of treatment, which reduces its value.
3. "Living" agave syrup
This sweetener (GI = 20-32 /KCHL = 20) obtained in the low-temperature hydrolysis (46C) and filtration plant juice Mexican - agave. It contains up to 75% fructose, it does not cause an insulin spike. Also, 5% syrup contains probiotic and helps to improve the microflora of the stomach, as well as minerals, trace elements and vitamins.
Agave syrup is readily soluble in cold water without forming toxins when added to hot drinks. Also it sweeter than sugar 25-50%. In the market available products with organic certification.
4. Syrup yakon
The syrup is made from the roots of the South American plant yakon (GI = 1-5 /KCHL = 10). The roots of the plants are crushed, then squeeze the juice from them, and then it is evaporated. The syrup contains 50% fructo-oligosaccharides (FOS) - inulin analogs, which are converted into monosaccharides for a long time. Therefore, they practically do not cause the blood glucose level changes. Also included in the yakon fructose, glucose and sucrose.
The syrup is a good probiotic improves the flora of the large intestine, thereby reducing the weight and the level of "bad" cholesterol. However, his daily intake should not exceed 20-40 grams - the syrup can cause bloating.
Important: When heated above 120C syrup breaks down into monosaccharides and loses its original properties. This is a new and so far poorly studied product.
The product is obtained from the leaves of stevia bush (HI = 0 /= 0 KCHL) by extraction and drying. Whole leaves of Stevia 40 times, and refined extract is 200 times sweeter than sugar. The sweetness of the plant acquires through the accumulation of glycosides.
In stevia sweet-bitter taste. This sweetener is often sold in the form of powder or extract tablets containing additives to bring the sweetness to the customary level of sugar.
He more than others for people with diabetes: studies show a decrease in blood sugar levels in the use of stevia. Some studies suggest that its use does not lead to the expected weight loss because the body reacts to the sweet taste in the mouth release of hormones, which do not participate in the expected conversion of glucose. As a result, a person's appetite grows.
Important: When buying, pay attention that the sweetener based on the stevia contains no artificial additives. It is desirable to have a certified organic.
There is no one ideal, both palatable and absolutely safe sweetener, which has been well studied and is available at a price. It is important to select the appropriate for you, use it consciously without being dependent on the sweet taste.