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In western europe we take twice as much sugar as recommended. The World Health Organization (WHO) recommends reducing the consumption of free sugars for both adults and children due to the problems they trigger in our health.
If we take into account that we consume a large amount of foods that contain sugar every day, how can we avoid using this ingredient to sweeten our diet in a healthy way?
There are alternatives to consuming white sugar. These are the most natural and healthy options to reduce the consumption of industrial sugar in our son's diet.
1. Stevia: it is a plant of tropical origin that provides zero calories to our diet, and is the only totally safe natural sweetener for regular consumption. It is up to 300 times sweeter than refined sugar.
2. Panela or whole cane sugar: It is whole cane sugar, it provides us with all the essential nutrients of sugar cane in its most integral and natural version, as well as vitamins, minerals and carbohydrates. It is the purest sugar. It is obtained simply from the evaporation of the sugarcane juices and its subsequent crystallization. This sugar, unlike white, is not subjected to any refining or any other type of processing, so it preserves all the vitamins and minerals present in sugar cane.
3. Agave Syrup: It is a plant from whose trunk a sugary liquid is obtained with which what is known as agave syrup or honey is made. Its composition is mainly fructose as the majority sugar and glucose in a better proportion. It has a great sweetening power and a low glycemic index.
4. Honey: Although it is also a sweetener, the composition is slightly different, honey is made up of 4 types of sugars compared to the common sugar that is sucrose (fructose + glucose).
5. Coconut sugar: It is a natural substitute for sugar. It is made from the flowers of the coconut tree by evaporation of the tree's sap. Coconut sugar is sold in a variety of forms, including as a syrup, a hard block, a soft paste, or in a crystallized form. Pure coconut sugar has a low glycemic index, which makes it a healthy sweetening agent.
6. Maple syrup: Maple syrup is a natural food supplement or sweetener that comes from the maple forests of Canada and the northern United States. The sap obtained in these forests is boiled and, when the water evaporates, this kind of liquid caramel is obtained, a huge source of nutrients capable of remaining in perfect condition indefinitely.
7. Molasses: dark-colored cane juice concentrate, rich in iron and calcium, and honey, a natural substance rich in calcium, iron, phosphorus, essential oils, glucose, sucrose, levulose, dextrin and vitamins.
8. Xylitol: It has the same appearance and taste as table sugar. It can be used in hot and cold drinks, with cereals, desserts and also for cooking. Xylitol has the same sweetness as sugar, but only 60% of the calories.
9. Sucralose: It is a sweetener derived from sugar, but the body does not recognize it as a carbohydrate. It is also a no-calorie sweetener and is 600 times sweeter than sugar.
Cristina González Hernando. Editor of our site
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