How to Use Sugar Substitutes (and Which Ones Are Worth the Swap)

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Although it everything and purity, almost with pure and white sugar. Seemingly pure as the driven snow particles actually usually refined at least six times, this means that any subsequent nutritional value is zero. But our collective sweets only growth - and the harm to health, to improve.
Americans are the average consumption of 60 pounds of sugar for a year. "This is about 20 teaspoons add sweetener day - by the usda suggests, more than twice the average amount of americans, explain naturopathic doctor Cathy inside and outside of the diet, the author yellow (when you add other sweeteners, such as corn syrup that figure jumps to about 140 pounds a year, every day 44 teaspoon) all excess heat, and take the consequences of sugar together with the blood sugar levels and help us to epidemic of obesity and diabetes - and conditions, such as crohn's disease, nonalcoholic fatty liver disease, and elevated triglyceride levels (a risk factor for strokes and heart disease).
Never do natural sweeteners to insult us sweet tooth rotten license, but they improve the sugar. Some people provide trace minerals and other nutrients, they send your blood sugar is slower, the stability of the journey - this will help you in an instant energy level and your long-term health. "This is about upgrading your sweets, health wise," said beth reardon, RD, of duke university in durham, north Carolina combine traditional Chinese and western medicine integrated nutritionist.
But, don't assume that every natural sweeteners, are all healthy. Fructose, for example, from fruit, into triglyceride easier than sucrose. Others are of high quantity of heat. Huang said: "there is no any different aspects affect your blood sugar, a large number of natural alternative - honey and maple syrup, for example - from table sugar". Bottom line: every sweeteners have advantages and disadvantages, one of the most notable, we here have been culled. If you are diabetic or have your diet health problem, consult your doctor to find the best option.
Agave nectar
From the rugged, live in the desert succulents, agave nectar (also known as agave syrup) with the same agave plants parent-child relationship. Sweetener for two times, will get you into trouble. Every spoon 60 calories, it is low in calories, but it is sweeter than sugar 33% - so you can use less.
advantages
Especially easy to find the supermarket (see part in health food), there is a lamp agave nectar, slightly fruity. Although research is still very few, tequila little impact in the level of blood glucose and insulin in the blood, according to huang.
disadvantages
Agave syrup, high fructose; Triglyceride problem, some research has shown that fructose is not closed appetite hormones, so you may eat and drink too much in the end.
use
Try agave nectar, coffee, tea, and baked goods. Reardon said, "but at the end of the case, expect some trial and error:" when you use a liquid sweeteners in baking, you need to reduce the liquid content of formula. Unfortunately, there is no foolproof equation, but experiment, reduce 1/4 cup, every cup of liquid sweeteners. You can also from recipes, to subtract the advice of the baking temperature of 25 degrees, to compensate for the additional liquid content.
Related: how to do yoga can help curb cravings
Brown rice syrup
Add rice or barley sprout, cooked rice produce this cream candy or liquid caramel sweetness, smell faintly. Brown rice syrup containing around 13 calories per teaspoon, less sweet than sugar.
advantages
The syrup relatively slow decomposition, provides more time to release the energy flow than sugar. Different from sugar, the rice derivatives containing magnesium, manganese and zinc.
disadvantages
Where there are glucose, huang said, therefore, patients with diabetes should avoid to use the sweetener.
use
With its unique flavor, brown rice syrup in baked goods work better than in coffee and tea. When baked, 1/4 cup brown rice syrup, instead of 1 per cup white sugar. Agave nectar, please slightly reduce other fluids in the formula, so as to adapt to the liquid sweeteners.
Erythritol, sugar alcohol
Once a component of the individually packaged food, this kind of sugar alcohol is now a powdered form. With a clean, cool and refreshing taste, almost no calories, erythritol, sugar alcohol is the most commonly used broken, fermentation and filter sugar or corn starch. The liquid heating, after waiting for water to evaporate, leaving your hair white crystal, "huang said."
advantages
Because it is low in calories, erythritol, sugar alcohol is good weight problems people. "It is for people with diabetes, but also because it does not affect blood glucose or insulin levels," huang said. Bonus: the advantages of erythritol, sugar alcohol not corrosion your teeth (offending bacteria metabolism), the number of moderate, it does not cause stomach problems, other sugar alcohol.
disadvantages
Excessive consumption (more than 20 day TSP) can cause gas, bloating, diarrhea and other issues.
use
Because it is the smell of clean, erythritol, sugar alcohol and coffee and tea. But you can also be baked and the thermal stability of powder. Know that it is only about 70%, such as table sugar sweet, though, so you need to consider the difference.
Read more: organization immediately get it together in 15 minutes or less
Maple syrup
Although usually limited to down so cooked pancakes and maple SAP nestle auxiliary role, there are a lot more to provide - especially in the United States department of agriculture B syrup. "Usually toward the end of the season, it has A stronger flavor than grade A, is thought to contain more minerals," huang said. Either way, you look around 17 calories per teaspoon.
advantages
Technology content is low, barely handle, pure maple syrup is a good source of manganese and zinc minerals.
disadvantages
Diabetes is not no, maple syrup can improve blood sugar levels. So there will be a unique flavor, this limits the application of sweeteners.
use
Although you may not want to drink started to spit out the syrup, baking sweets. Try u cup 1 cup sugar, reduce the formula of the liquid content.
stevia
Case study on the semantic, the South American native plants is a supplement to the technology, rather than as a sweetener, according to the FDA. The reason is that "security evidence is insufficient," they have not yet ratified used as food. However, many experts, including reardon, don't put too much stock, the FDA's position. Stevia is vitamin aisle of liquid and powder form. You can also develop their own factories, or buy the dried herbs like mountai

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