by Garima Goyal
Who doesn’t like sweet food? 2-3 dishes out of top five favorite dishes of any person will definitely have something sweet. But be very careful when choosing the sweetener to add to your dish or drink. This is because although sweet food appeals to our palette, it can also take a toll on our health. Excessive consumption of packaged foods containing refined sugar or high fructose corn syrup (HFCS) has been linked to the onset of chronic health conditions such as diabetes, obesity, heart disease, fatty liver disease, etc. So try to limit your intake. sugar or sometimes to reduce side effects. Plus, you can choose refined sugar substitutes that may contain fewer or no calories than refined sugar and/or provide some health benefits.
1. Stevia: The best-known artificial sweetener that is all-natural is stevia, which is derived from the leaves of a shrub native to South America called Stevia rebaudiana. The leaves of this plant contain two compounds called stevioside and rebaudioside. Stevia can be extracted from either of these compounds which is calorie free, 450 times sweeter than sugar and has a slightly different taste than refined sugar. But if refined sugar is replaced with stevia, weight gain can definitely be prevented and blood sugar levels can be managed better. To date, research has not linked this natural sweetener to any side effects – although gut microbiota dysbiosis may occur, but more research is needed on this aspect.
2. Dates: The dried fruits of the date palm tree are called dates or dates. One of the excellent alternatives to white sugar, dates are sweet and chewy, while also providing a host of health benefits. They are not calorie-free, but along with calories, they are a storehouse of nutrients such as fiber, potassium, magnesium, manganese, vitamin B6 and antioxidants such as carotenoids and polyphenols. They can be easily and conveniently added to energy bars, cakes or cookies. Alternatively, blend them into a paste and add to your smoothies or nut milks. The natural sugar content of dates is also beneficial for people with diabetes, as it does not cause a rapid rise in blood sugar levels. Additionally, researchers have reported that consuming dates regularly may also have a hypocholesterolemic effect.
3. Fruit puree or applesauce: You must have heard that generally avoid sugar but not fruit sugar. People with any health condition or obesity are advised to consume more and more fresh fruits and vegetables. This is because fruit sugar is not harmful. If you’re aiming to reduce your daily intake of refined sugar, swap it with fruit puree like applesauce or bananas. Use this option to make homemade cakes, cookies, muffins, and breads. The advantage here is that fruits are packed with nutrients like vitamins and minerals that provide various health benefits. Fruit consumption has always been linked to the prevention of chronic diseases.
4. Honey: The thick and golden liquid produced by bees is called honey. This liquid is healthy all because it contains an abundance of vitamins, minerals and plant compounds, or phytochemicals, that have an anti-inflammatory and antioxidant effect. The properties that make honey better than table sugar are that it has a slightly lower glycemic index (GI) than refined sugar and honey polyphenols reduce inflammation in the body’s cells, thus preventing various chronic diseases . Use honey in place of refined sugar but with limits as it also contains calories and sugar.
5. Jaggery: One of the cheapest sugar substitutes in India is jaggery or jaggery. The method of preparing jaggery is to boil sugarcane till it hardens and cut it into pieces or blocks. It is also available in granular form. The plus point of this sweetener is its rich in iron content. Hence it becomes a favorite of athletes and women with low hemoglobin levels.
Eating too much sugar is harmful for both mental and physical health. But no one says avoid sugar at all costs. So choose healthier alternatives to sugar to reduce your sugar intake. Also, instead of a single ingredient, focus more on your whole diet and include nutrient-dense and wholesome food like fruits, vegetables, nuts, beans, legumes etc. Sugar, but with health benefits.
(Disclaimer: Garima Goel is a dietitian. The views expressed in this article are the author’s and do not reflect the views of Zee News)