5 natural sweeteners that won’t spike your blood sugar

There is no polite way to say it; Most of us consume far too much sugar, often without realizing it. While the World Health Organization recommends limiting the contribution of sugar added to around 6 teaspoons per day, studies show that the average Indian easily exceeds this, thanks to everything, from the middle of the morning to “slightly sweet” cookies and the granola bars in a misleading.

It is not always because of conscious decisions. Sugar can be hidden in everyday packaged foods, differences in ketchup and dals sandwich bought in stores, snacks and even “diet” drinks. Ingredients such as liquid glucose, maltodextrin and fruit concentrates often sneak under unknown names. Sugar has become a furtive basic food.

Fortunately, there are certain things you can do to reduce. First of all, learn to read the ingredient labels and remember that everything that ends with “-ose” is generally a form of sugar, such as glucose and sucrose. Then avoid processed food as much as possible. And, finally, find substitutes for white sugar that will not cause blood sugar.

The latter is not as difficult as it may seem. Many natural sweeteners come without the qualities of glucose from conventional white sugar. Here, we have listed certain favorites as well as their glycemic indices (GI) – The speed at which the level of blood glucose is high on a scale of 0 to 100, 100 being pure glucose. After all, you sometimes need a little sweet thing. Life is short and a life without the occasional treat would not be fun at all.

5 natural sweeteners who will not climb glucose

1. Agave syrup (GI 15)

Agave syrup is a natural sweetener extracted from the sap of the agave plant, which is the same plant whose tequila is made. Agave has a fluid texture and a sweet flavor thanks to its fructose concentration, but its glycemic index is three times lower than that of white sugar (GI 15). It can easily be used in drinks, desserts, dressings and other dishes that require a little sweetness.

2. Honey (GI 55)

Although vegans want to stay away, raw honey is an excellent sugar substitute. With a moderate glycemic index (GI 55) and a distinctive flavor, it is the perfect complement to breakfasts and healthy snacks. Most honey – especially Manuka – also contains medicinal properties and can be used for everything, soothing sores with healing wounds. Win-win.

3. Coconut sugar (GI 35)

Coconut sugar is the natural sweetener obtained from the sap of coconut flowers. Less refined than white cane sugar, it has a fairly low glycemic index (GI 35), making it a reasonable alternative to brake the desires. It also contains a significant amount of inulin, a prebiotic fiber beneficial to digestion. And its unique, sweet and caramelized flavor makes it an essential part of the culinary repertoire, especially in the dough.

4. Fruit of the monk (GI 0)

The monk’s fruits are 250 times sweeter than cane sugar, but it does not contain calories or carbohydrates. Derived from the fruit of the monk’s fruit plant, this natural sweetener contains mogrosides that do not increase blood sugar; It does not contain glucose or fructose. Thus, the glycemic index of the monk’s fruit sugar is 0, which means that it does not increase blood sugar.

5. Date syrup (GI 47)

The dates are like candies of nature, with a sweet caramel flavor. But despite their confectionery conceptions, the glycemic index of the fruit is approximately 47, less than half of that of conventional sugar. The same goes for date syrup, which contains essential minerals such as potassium, magnesium and iron as well as antioxidants and fibers.

This article appeared for the first time on vogue.fr

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