As we all know, being able to control your sugar intake is important. Simple sugars are bad for your health. To learn more about their effects and their distribution in our body, take a look at our blog "Sugar, this sweet hard drug".
Sugar is ubiquitous in our diet and in many forms. In this blog we will give you some ideas to help you reduce your consumption and identify the one hidden in the processed foods that we consume on a daily basis.
There are, however, healthy and natural alternatives to sugar. You will find at the end of this article the list of some sugar substitutes which can replace it advantageously
What are the tips and tricks for reducing my sugar intake?
- In major industrialized countries, the main source of simple sugars is easy to find, it comes from sodas and other energy drinks. These ultra inlaid beverages are generally to be avoided except for a little pleasure from time to time. Prefer 100% fruit juices, iced tea, sparkling water or even Fruit and Vegetable cocktails.
- When baking, don't hesitate to significantly reduce the amounts of sugar in the recipe. Your cake will only be better, lighter and easier to digest.
- Do not hesitate either, to limit your consumption of too sweet desserts, to apply the same rule as for meat. The National Nutrition and Health Program (PNNS) recommends consuming red meat only once or twice a week. Do the same for cakes, ice creams and other sweet desserts.
- In case of an irresistible sweet urge, choose fresh fruits, even sweet ones. They are considered slow sugars by the body and are satiating. They are also a good substitute for sugar in your yogurts, in which you can also add a little cinnamon.
- Chemical sweeteners are not your friend. Aspartame, saccharin or cyclamate are not miracle products. Their effects on health are still a source of controversy among experts. It is therefore better to avoid them.
What are the healthy and natural alternatives to sugar?
Reducing your sugar intake is commendable, but what could you replace it with? You can find many natural and healthy alternatives in your stores and in supermarkets. Let's review some of them:
- The best known and probably the most used is Honey . Unlike refined white sugar, it has the advantage of being natural and containing various minerals, vitamins and amino acids that are beneficial for the body. It is also less caloric and above all has a higher sweetening power. This allows you to use less.
- Stevia is a natural sweetener (natural, this is important) from a plant in South America. It has the double advantage of being calorie-free and having a sweetening power 300 times greater than that of white sugar. It is easily found in our supermarkets in different forms. Note, however, that its taste with notes of licorice can confuse some sensitive palates.
- Coconut Sugar comes from the coconut blossom and has the same sweetening power and almost the same number of calories as white sugar. Its great advantage is that it is unrefined and therefore still contains minerals and nutrients of interest to the body. It can be used in cooking. It tastes slightly caramelized.
- Agave syrup comes from Mexico. It has a much higher sweetening power than sugar (+ 125%) which, like honey, means that less is used. It is neutral in taste, does not cause an insulin spike and reduces cardiovascular risks. Agave syrup is rich in minerals: magnesium, potassium, calcium and iron.
- Originating in Latin America, Yacon syrup might just be the perfect sugar. It has a sweetening power greater than sugar and a reduced caloric intake. It has an appearance close to honey. It is made up of fructooligosaccharides (FOS), a sweet substance that is poorly metabolized by the body and has no effect on blood sugar levels, so no insulin spike. On the downside, it is relatively expensive and comes from afar which is not very ecological.
You shouldn't make your relationship with sugar a psychosis. You need to consume it consciously without necessarily feeling guilty when you swerve. You now know the alternatives to bad sugar, test several to find the one that suits you best.
Don't hesitate to take the time to read food labels, too. The regulations are drastic for manufacturers. They are obliged to include the complete list of ingredients. For example, did you know that our Unicaslim product contains the equivalent of a cherry in sugar? And its sugar content is of course indicated on the packaging. Do not hesitate to go and check by clicking HERE.