What are good sugar substitutes for unhealthy sugar?
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Sugar is an addictive substance that some people just can't get enough of. Sugar in the coffee, in the tea, in the yoghurt, but also sugar in purchased products such as biscuits, chocolate and all kinds of desserts.
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But did you know that sugar is also used in, for example, ketchup, mayonnaise and mustard? Because of all these additives, we eat an average of 40 kilograms of sugar per person per year. A shocking number which, certainly in the long term, could pose a threat to public health.
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Too much, especially fast, sugar is one of the main causes of overweight and obesity, which in turn can trigger other conditions. Needless, because there are plenty of alternatives to the sugar we use every day.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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Let's get the whole sugar story straight!
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Let's face it: We just need sugar to feed our body with energy. In that regard, you just have to eat sugars. But the vast majority of the sugars we eat every day are fast sugars. Sugars with a very high Glycemic Index, causing your blood sugar to peak immediately, which is very unhealthy. More about this Glycemic Index later in this article.
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The moment you eat sugar, or a product that contains a lot of sugar, it is immediately absorbed by the body. We speak here of sugars that are refined. Refined sugar is stripped of all the extra vitamins and minerals that can help the body convert the sugars into glucose during the refining process.
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The moment you eat sugar, or a product that contains a lot of sugar, it is immediately absorbed by the body. We speak here of sugars that are refined. Refined sugar is stripped of all the extra vitamins and minerals during the refining process that can help the body convert the sugars into glucose.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Because this is not taken with the sugar, these vitamins and minerals are removed from the body, causing the entire metabolism to become unbalanced. Blood sugar rises very quickly in a short time, which in itself is very unhealthy and can cause diabetes.
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In addition, this extra energy boost is not used directly by the body. The body will therefore produce insulin to convert the excess sugar into body fat, for possible later use. Needless to say, this will inevitably lead to overweight and obesity.
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Indirectly, sugar can cause cardiovascular problems, accelerated aging, arteriosclerosis, fungal infections and high blood pressure.
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In turn, sugar can indirectly cause cardiovascular problems, accelerated aging, arteriosclerosis, fungal infections and high blood pressure.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Besides these unhealthy factors that take place in your body, sugar is of course also very unhealthy for your teeth. The bacteria in your mouth convert sugars into acids. Ultimately it is these acids that attack the enamel of our teeth. This applies to many types of sugars, including alternative sugars!
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Besides these unhealthy factors that take place in your body, sugar is of course also very unhealthy for your teeth. The bacteria in your mouth convert sugars into acids. Ultimately, it is these acids that attack the enamel of our teeth. This applies to many types of sugars, including alternative sugars!
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The natural sweetener Stevia is a nice example of a natural sweetener that has no adverse effects on your teeth at all. In fact, Stevia helps prevent plaque due to the anti-fungal properties of Stevia.
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The Glycemic Index is a measure from 0 to 100 that indicates the speed at which the food ingested is absorbed by the body. The highest value is based on the white sugar absorption rate, which is 100. The higher the value, the faster the food is absorbed by the body and therefore the unhealthier, because you are then directly dealing with energy peaks. Your blood sugar will rise very quickly and the excess will be converted into body fat.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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Products, including sugars, with a low Glycemic Index are better, because they are absorbed more slowly by the body and therefore use the available energy much more evenly, without having to store it as body fat.
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Products with a Glycemic Index of 50 or more are generally considered unhealthy. Just pay attention to the labeling of the product. Glycemic Index (GI) is mandatory.
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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Do you want to know more about the Glycemic Index? Then read the special about the Glycemic Index, which I wrote this spring.
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Do you want to know more about the Glycemic Index? Then read the special about the Glycemic Index, which I wrote this spring.Â
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The most unhealthy sugars are the refined sugars. But it doesn't stop there. Also a lot of, apparently, natural sugars, such as cane sugar, fall under the heading of bad sugars.
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For an overview, here is a list of the most commonly used, unhealthy, types of sugar:
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The side effects of unhealthy sugars In the foregoing we have seen the consequences of unhealthy sugar consumption. Pretty shocking, but we're not there yet! Sugar also has an unpleasant side effect that you might not expect at first. It is true that ingesting sugar is a direct energy boost. However, that is only for a very short time.
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Due to the many fluctuations in the blood sugar level, you will eventually become very tired and irritable. A side effect that most people never associate with the intake of unhealthy sugars, but it can be quite annoying.
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Avoiding unhealthy sugars for 100% is almost impossible, because most of the products you buy in the store contain these sugars. But what you can do is replace the part you add yourself, to coffee, tea, yogurt, dessert, cake, with alternatives. You have already won a part with that. This article may also be a reason to bake a little more yourself, and then with healthy sugars.
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Let's list the most commonly used alternatives:
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Palm sugar: This is an unrefined sweetener with a relatively low Glycemic Index of about 35. The taste is less sweet than regular sugar and has an aftertaste reminiscent of caramel. This type of sugar is available from AH and the jumbo, and is sold as granulated sugar and in cubes.
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Coconut sugar: Coconut sugar is an unprocessed, natural sweetener that is rich in magnesium, potassium, iron and zinc. In addition, many vitamins such as B1, B2, B3, B6 and vitamin C. Coconut sugar has a Glycemic Index of about 30, so nice and low.
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Agave syrup: Agave syrup consists for the most part of fructose. Since agave syrup is much sweeter than regular sugar, you have to adjust the dosage. The low Glycemic Index of 35 does not lead to a spike in your blood sugar level.
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Maple syrup: Maple syrup is a sweet substitute that is mostly produced in Canada and the United States. This sugar substitute is already widely used on pancakes, waffles and in oatmeal. Good maple syrup does not come cheap: A liter of good quality syrup costs about 20 euros.
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In my opinion Stevia is the absolute winner as an alternative sweetener for the unhealthy sugars. No calories and a Glycemic Index of 0. Can it get any better?
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Stevia is made from the plant also called Stevia, and I think it has only advantages. For example, it is not only a sweetener for coffee and tea, but you can also use it perfectly in baking and cooking.
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Let's sum up the benefits:
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Well, do I need to say more about this?
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Most people do not realize the extent of the danger that our gigantic sugar intake means to health. The direct consequence is obesity, and the indirect consequences are in particular diabetes and cardiovascular disease. Despite this danger, everyone continues to use sugar, even though there are excellent alternatives available. A missed opportunity.
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Do what's good for your body, and choose a sugar substitute such as Stevia.