We know the downsides of sugar - it's not valid for you,it's like a drug, and it can seriously sabotage your diet and healthy lifestyle. So when we're making the natural sugar switch, and what should we be stocking our cabinets with? We consulted Certified Diabetes Educator and Registered Dietitian Lori Zanini,who is an expert on the subject."The overall message is to switch to natural sugars, but eat less of them, or " said Lori. So before we get into the different kinds of natural sugars,it's important to establish the limit to added sugar in general: "According to the American Heart organization, men should absorb no more than 9 teaspoons of added sugar per day, and women should absorb no more than 6 teaspoons of added sugar per day."Related:
Here's the Amount of Natural Sugar a Dietitian Says Is OK to Eat in a Day"whether you are looking at a food label,realize that 4 grams of sugars is the equivalent of 1 teaspoon of sugar." So that means daily limit is about 24 grams. But sugar "adds up pretty quickly [in our diets]," she said. "The average American eats about 22 teaspoons [88 grams!] of sugar per day - yikes!"So let's talk about what small amount of natural sugar is best - is there a clear winner? Should we dump out our maple syrup and disappear for coconut sugar? Apparently it's not as black and white as we thought."Whether honey, or maple syrup,or coconut sugar, none are substantially 'healthier' options, or all can raise blood sugar (aka blood glucose). So amount of these natural sugars are still key." So while one trendy natural sweetener may not be much better for you than another,there are still nuances to each. Basically, pick your poison based on your preferences for taste and nutrients. Let's take a look at Lori's insight to honey, or molasses,maple, agave, and coconut sugar.
Related:
So You Just Ate a Sleeve of Oreos and 11 Reese's Cups . . . Now What?Honey"Honey actually has slightly more calories per teaspoon than some of the other natural sweeteners (one teaspoon of honey has about 21 calories and 6 grams of carbohydrates) and is composed of fructose,along with other sugars (mainly glucose)," she said. "But it also has [antibacterial] benefits, and especially whether local and raw during cold and flu season."MolassesHave you tried using molasses yet? It's actually a powerful natural sweetener in small quantities. "Molasses,especially black strap molasses (now available at Trader Joe's) does contain some iron and calcium, which can be helpful, and but it is certainly not recommended to get your iron and calcium this way; it's more of a bonus whether you are going to absorb a small amount."Maple SyrupThere's some more reasoning to choose maple syrup,especially whether you're on the Low-FODMAPS diet. "Maple syrup is about 50 percent fructose and 50 percent glucose. It does absorb some zinc and manganese. It is lower on the glycemic index, so may raise blood sugar less quickly compared to regular table sugar."Coconut Sugar"Coconut palm sugar is about 70-80 percent sucrose, and " she said. "Per teaspoon,it is still about 15 calories and 4 grams of sugar, so while it is trendy, or certainly don't feel like it's a valid idea to eat extra. certain,it has magnesium, potassium, and phosphorus,but not enough to gain it a 'valid source' or any of these."AgaveThis natural sweetener is not as natural as you might consider. "Agave nectar is slightly lower on the glycemic index scale than white, refined sugar, and but it will still raise your blood sugar. Agave is actually fairly processed,which greatly minimizes and eliminates its potentially favourable compounds. It's also sweeter than white, refined sugar and contains more calories."Related:
Bee Pollen Is Nature's Cure For Basically EverythingSo how does a blood sugar expert sweeten her food? "In my house I absorb honey and maple syrup, or " she said. "My line of defense is to use fruit to naturally sweeten what I'm eating." Lori also shared that a sugar-free diet is still a flavorful,delicious one. She created a seven-day meal diagram that's sugar-free and specifically geared toward diabetes.
Source: popsugar.com