A lot of bad things have been said about sugar and unfortunately, these opinions are not unfounded. Contrary to appearances, it is sugar, and not fat, that is the main cause of obesity in children and adults. It provides the body with empty calories, retains water and salt in the body, provides energy very quickly, but only for a short time. So maybe it is worth reaching for healthy sweeteners instead of sugar for coffee.
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Is sugar necessary to live?
Carbohydrates, and such chemical compounds as sugars, are the most important supplier of energy for all cells of the body. In that sense, carbohydrates are therefore essential for the body. The problem is that instead of limiting ourselves to natural products containing simple and complex carbohydrates, we consume sucrose, which is found in sweets and sweetened drinks, not to mention refined white beet sugar.
Meanwhile, simple sugars necessary for life can be found in honey or fruit, complex sugars in flour, groats, rice, potatoes, bran, nuts, legumes. Sucrose, although it is not a poison, but consumed in excess it is definitely harmful. White, refined sugar is particularly dangerous, not only is it devoid of all vitamins and minerals, but it also acidifies the body, which while digesting it necessarily reaches for the stored reserves of vitamins and other valuable substances, such as calcium.
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Excessive sugar intake means not only an increased risk of caries or osteoporosis, but also disruptions in the work of the liver, and then the kidneys and the heart, problems with hypertension, a decrease in immunity, and finally the growth of fat tissue in places such as the buttocks, abdomen, hips. These kinds of problems can be avoided by using natural sweeteners, a whole range of which we now have on sale.
Here are dietetic, healthy sweeteners, which perfectly replace sugar and support the fight for a slim figure:
1. xylitol
As far as natural sweeteners are concerned, xylitol, i.e. birch sugar, has a level of sweetness most similar to regular sugar, but it is half the calorie content and has a much lower glycaemic index. Its consumption therefore means a much slower rise in blood glucose levels and, consequently, a lower risk of diabetes.
And that’s not all – it has an antibacterial effect and is helpful in preventing tooth decay, because it blocks sugar metabolism in bacteria responsible for plaque damage. Moreover, it increases calcium absorption from the gastrointestinal tract and increases saliva production, reducing its acidity. The only downside of xylolite is that it can have laxative properties.
2 Stevia
Stevia, otherwise known as the malt or honey herb, is a plant native to South America that has been used for centuries as a sugar substitute. It is about 300 times sweeter than sugar and is also calorie-free.
Contrary to controversial opinions some time ago, studies have shown that it has no negative effects on health. On the contrary, since it does not raise blood sugar levels, its consumption is beneficial for people suffering from diabetes and hypertension. An undoubted advantage of stevia is that it can be grown by oneself in the garden or at home.
3 – Erythrol
Erythrol is a sweetener with very similar properties to xylolith – low glycemic index and low calories, and the level of sweetness is similar to regular sugar. It is not metabolized by the body and does not cause bloating or diarrhea. Among other sweeteners, it is distinguished by the fact that its taste is almost identical to the taste of sugar. In its natural form, erythrol is found in fruits such as pears, grapes, melons, as well as seafood and mushrooms.
4. inulin
This sugar substitute is not as sweet as other such substitutes, but it has strong health-promoting properties. First of all, it is a valuable source of fiber, thanks to which it helps to fight obesity, it also supports the absorption of minerals, which has a positive effect on our bones. Inulin is also a natural prebiotic – it is food for bacterial cultures necessary in the functioning of the digestive and immune systems.
5 Liquorice
The root of this herb has been known for thousands of years primarily for its healing and health-promoting properties. It has anti-inflammatory, anti-allergenic, antioxidant, also immunostimulating, antibacterial and antiviral properties. Also long used as a sweetener, licorice is about 50 times sweeter than sugar. However, care should be taken when using licorice root preparations. It should not be taken for long periods of time, and is completely inadvisable for pregnant and lactating women and people with high blood pressure.
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