Nutrition rules >>>> How to replace sugar?

How to replace sugar?

Sugar is a carbohydrate that the body needs, but not in excess. Sucrose (the scientific name for sugar) refers to fast carbohydrates that break down at a high rate and enter the bloodstream. This is not the best food component for maintaining a low-carb diet.

Many "sugar addicted" people try not to limit themselves to sweets, but to replace sugar as an ingredient in various dishes with another component in order to give the body the necessary carbohydrate discharge. But the choice of sweeteners is not great, and not all of them are useful. Of course, a person with diabetes mellitus or obesity does not have to choose (special sweeteners have been created for such people), but people suffering from voluntary sugar addiction and who do not have enough willpower to deny themselves an extra spoonful of sugar, there is an opportunity to use other “sweeteners”.

What the food industry has to offer for those with a sweet tooth:

Refined sugar (refined by chemical processing) - nutritional value: 387 kcal / 100 g of product,
Unrefined sugar (unrefined from the impurities of the substances of the plant from which it is obtained - molasses, etc.) - 377 kcal / 100 g of product,
Honey (nectar digested by a bee can be an allergen, changes properties during heat treatment) - 304 kcal / 100 g of product,
Maple syrup (sugar maple juice syrup, heat-resistant) -260 kcal / 100 g of product,
Fructose (found in sweet fruits and berries) - 399 kcal / 100 g of product, but much sweeter than sugar, so you can add in minimal amounts,
Stevia (herbaceous plant) - 18 kcal / 100 g of product, freshly picked plant 40 times sweeter than sugar, extract 200 times sweeter than sugar,
Xylitol (sweetener, has no biological value) - 367 kcal / 100 g of product,
Sorbitol (sweetener, can cause a number of pathological health disorders) - 260 kcal / 100 g of product,
Aspartame (a sweetener, biologically active, decomposes when heated and is not suitable for adding to thermally processed dishes) - 390 kcal / 100 g of product, but 200 times sweeter than sugar, which allows it to be added in minimal quantities,
Suklamat (sweetener, resistant to heat treatment) - 400 kcal / 100 g of product, but 300 times sweeter than sugar and used in minimal doses,
Saccharin (sugar substitute, has no biological value, resistant to heat treatment) - insignificant calorie content, but 300-500 times sweeter than sugar.

By counting calories, converting them to the degree of harm from the side effects of various sugar analogs, you can choose the safest product to replace sugar. But sugar may not be that bad compared to its counterparts. One has only to limit its consumption a little.