What is the sugar alternative to me?

Maybe I heard it a thousand times: a lot of sugar is not great for your health. If you have taken a look at the ingredients lists on some low -calorie products and famous sugar, you know that many sugar alternatives. But what exactly are these alternatives? Where did they come from, and are they really a better option than sugar?

How much sugar should I eat daily?

All carbohydrates consist of small building blocks called monoolic sugars or simple sugars, including glucose, fructose and galactose (1). Starch and fibers consist of many simple sugars that connect together. Therefore, all carbohydrates (including sugar) that it eventually consumes are divided into these three simple sugars and then used for energy (1).

Simply, sugar is everywhere, and it is necessary to feed your body.

Natural sugar is found in all types of whole foods and there is nothing to worry in general. But the sugar you may want to see is the added sugar. It recommends American food guidelines for Americans Reducing sugars added as much as possibleIdeally less than 50 grams per day (2). There are no guidelines about the recommended amount of sugar recommended, because sugar occurs naturally in fruits, vegetables and dairy products.

Can sugar be good for me?

When you eat natural sugar in whole foods such as bananas, apples, berries, carrots, tomatoes and sweet potatoes, you get a variety of nutrients. Provide all these foods necessary:

• Carbohydrates
• Vitamins
• Minerals
• Fiber

Natural sugars not only give you energy, but the whole foods that you consume through have additional nutritional benefits.

If you are athletic, simple carbohydrates with sugars that occur normally or even added to you. Research shows that it can give you a boost in energy and help improve performance. ((3).

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About the expert

Stephanie Salita, MS, RDHe is a nutritionist and is a nutrition expert in myfitnessPal and the nutrition world. A passion for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

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Excessive negatives of sugar

It consumes a lot of additive sugar with an increase in risk:

• Insulin resistance (4))
• Type 2 diabetes (4))
• Weight gain (5))
• Rotation of fat in the liver (6))
• My heart disease (4))

These risks occur when you consume large amounts of Sugar added. “Excess of anything in our diet has the ability to be harmful to us,” says Taylor Joa, the MyfitnessPal Nutrition Taylor Joa.

Although the additive sugar comes in many forms, the atmosphere says that there is no single type of sugar that is better or worse for you, as all sugars are divided into mono -three sugar sugars.

“What really matters is amountStephanie Salita, MyfitnessPal, says. If you limit the intake of additive sugar, make sure to check the feeding fact panel under “additives” and ingredients sections to see the sweetener that is added and any type.

What you should know about artificial sweeteners

If you are looking to reduce the amount of sugar added in your diet, you may wonder about artificial sweeteners. In the United States, there are three large artificial sweeteners that you likely see in your food (7):

Aspartame

The aspartame may have a bitter taste for some (8). Joa says that aspartame has received the negative press in recent years in terms of penetration of potential cancer (9), But there was a major reaction from the food and nutrition industry on high doses of aspartame that should be considered harmful.

Sugar

SUCRALOSE about 600 times sweeter sugar (10). Research has shown that it can be toxic when using it at high temperatures, and may change the levels of glucose and insulin (11).

Sugar

Saccharin has already shown that it is harmful to rodents, but more research found that Saccharin was safe for human consumption (12).

Everything about natural localities

Natural sweeteners can differ from plants, fruits and other foods that occur naturally.13).

Stevia

Stevia is a local from the HDP that is extracted from the Stevia paper (14). It is now commonly found in prebiotic drinks, table localities, chewing gum, and more. Stevetia can sometimes leave a sense of cool cooling or individual taste. Stevia is much more sweet than sugar, so Joa says it is often combined with other ingredients such as erythritol or “gathering”, which makes it easy to use at home (14).

Aluluz

Allulose is a natural sweetener present in fruits such as figs and raisins (15). It is less sweet than sugar, but it tends to have a typical sugar taste (16). Allulose is sometimes used as an alternative to sugar or the growing factor for other more dense natural sweeteners.

Fruit

Monk, sweetening fruit is derived from the monk fruit, which is a small fruit that resembles the original watermelon in Southeast Asia (17). Monk Fruit is a local calorie that can be used in a variety of food products.

Choose the perfect sugar alternative

There is no alternative sweetening is an accurate matching of sweetness and general taste of sugar, but by testing different options, you can find your favorite sugar alternative. Although every sugar alternative varies in how it is produced, it is low in calories.

If you are a baker, Joa says you are aware that you are not only replacing taste, but you do not replace taste, but size and texture. “If you are looking to make adjustments to your recipes, I recommend looking for baking alternatives to alternative sweeteners with huge factors to help make the swap easier,” she says.

An atmosphere is noted that allez tastes are like sugar, and it adds moisture to baked goods, and it can also be brown (16).

If you use sugar alternatives in drinks, recommend Joa using powder or liquid that can fully dissolve in your drink. Stevia, aspartame, sugar, and other sweeteners are available in a powder form.

Sugar alternatives and weight health

The World Health Organization does not recommend the use of lunar calories for weight loss (18). “In theory, the sweeteners are zero calorie He should “Help in reducing weight over time, but the search does not appear because people will not only start in sweeteners in calories in some food options or do not do so constantly,” says Joa.

Prefabble meals? Avoid added sugars – and if you need a little sweetness, use sugar alternatives in moderation.

Questions are often asked about sugar alternatives

Which sugar alternative tastes more like regular sugar?

Preference for some sugar alternatives depends on everything on you. Joa says that taste can be affected by whether the sweetener is mixed with a swollen agent and what is the local brand recipe. “AluluzAmong other artificial sweeteners, they are often cited as sugar.16).

Is it possible to mix sugar alternatives for better taste?

Do not hesitate to mix and comply with sugar alternatives as you want. If you are sensitive to tastes, your flavor and sweetness may be affected or drinks.

Are any sugar alternatives more moral or sustainable?

Not necessarily. “Sugar alternatives differ greatly in any country or region obtained from the methods of agriculture, soil, plants, treatment and comprehensive production methods,” says Joa.

The bottom line

When choosing the best sugar alternative to you, it’s the issue of testing the flavors you love better – as the sugar alternative does not carry the side look of the microbey flavor of the table sugar.

Joa says she prefers Stevetia and Monk fruit, because she appreciates taste – but she is in fact choosing your sugar alternative to you.

Pamphlet What is the sugar alternative to me? First appear on MyfitnessPal Blog.

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