• Stef

healthy sugar alternative

Updated: May 4, 2020

Hello blog reader!

I don’t know about you, if you’re still looking, as much as you can, for solutions for a healthier lifestyle or just a balanced one, but we are definitely trying to do so. Because some of the many things that we eat every day are a problem, and some of the things we do these days are harmful, I think that we should control it, up to a certain extent. Everything that’s fried, or the actual sugar, starring at a screen for hours or even just socializing on social media, these are just a few of the many problems that we have to deal with nowadays and many of us are trying to have a limit, successfully or not.

Because technology is giving us the possibility of accessing anything we want in just a second or the possibility to get informed and to be in contact with certain stuff which back in the days we would have got this a lot harder, I think we should use this in our advantage. That’s how I won’t miss any chance to learn something new, to study certain things or just to have more knowledge.

I would like to talk today about a little change that we did about 2 and a half years ago regarding the sugar. You may know that diabetes is known as “the 21stcentury disease”, but don’t worry, anorexia or depression have been called exactly the same. Sadly, the point is that sugar can be found in many other things. Some things don’t even have to have sugar in them, but they add it as a preserving agent. By getting that much amount of sugar into our bodies: raw – in coffees/ teas or in our majority of food plus in sweets or cakes, you’ll start wondering how much sugar you’re actually eating each day. The answer is too much…way too much.

Thinking about that, shouldn’t we make a change that won’t affect our habits and won’t make us frustrated? Why giving up on sweet tea/ coffee if you like it this way? I’m pretty sure that most of you know that there are other types of sweetening products. Besides sugar, honey is one of the most used sweeteners. We chose to make that change as well, not with honey, but with xylitol.

The xylitol is a natural sweetener that has the same properties as sugar. Visually, those 2 are identical: white sparkling granules, and also, they taste the same. The difference is the number of calories, glycemic index, and health efficiency. I won’t get much into details as you can find them online, in specialty books or just ask a nutritionist (this being the best way), though it is very important to know about if you want a small and easy change.

The glycemic index or the ability of a food product to raise your blood sugar level is 10 times lower on xylitol than sugar which is 7 vs 60-70. If we talk about the numbers of calories, xylitol is winning again with just 2.4 calories per gram, compared to 4 per gram on sugar. Regarding the benefits, these are not few. One of them is the boost of the oral health because it reduces the bad bacteria up to 75%. Another good and interesting thing is that it reduces ear infections up to 40% and among others we can count collagen and digestive stimulation and osteoporosis protection.

Really important to know is that used in huge doses it can cause digestive problems, but also the fact that it's very toxic for dogs, the ingestion of even small quantities will cause a deficiency of glucose in the bloodstream (hypoglycaemia) and even death.

There are also others products that can replace sugar in a healthy and efficient way: the honey I’ve already mentioned, coconut sugar, dates pasta or stevia sweetener, but we’ve found the perfect version for us. Give it a try! The one that I buy is less than £10 per kg (and even cheaper, depending on the offer) from Dolphin Fitness, but you can find it on other websites as well and in the Holland&Barrett shops, for similar prices.

Until next time, don’t forget to stay healthy! 🙂

Buna din nou!

Nu stiu daca si voi cautati, pe cat posibil, solutii pentru un stil de viata mai sanatos sau macar echilibrat, insa noi tindem sa facem asta. Pentru ca unele dintre alimentele pe care le mancam zilnic sunt o problema, sau unele dintre actiunile pe care le facem sunt de asemenea nocive, cred ca trebuie sa avem un anumit control asupa lor: a tot ce inseamna prajeli, zahar, privitul intr-un ecran pentru ore intregi sau socializatul doar in online. Acestea sunt cateva dintre multele probleme cu care ne confruntam in prezent si pe care multi incercam sa le limitam, cu success sau fara.

Pentru ca tehnologia ne ofera posibilitatea aceasta imensa de a accesa orice ne dorim intr-o secunda, posbilitatea de a ne informa si de a fi in contact cu anumite lucuri la care poate inainte am fi ajuns mai greu, cred ca trebuie sa profitam in favoarea noastra. Astfel nu ratez nicio ocazie de a invata ceva nou, de a studia anumite lucruri sau de a fi mai informata.

As vrea sa vorbesc azi despre o mica schimbare pe care noi am facut-o de aproximativ 2 ani si jumatate in legatura cu zaharul. Probabil stiti ca diabetul a fost numit “boala secolulu 21”, dar nu va faceti griji, asa au fost numite si depresia sau anorexia. Ideea este ca, din pacate, zaharul este din ce in ce mai prezent in orice aliment, chiar in unele in care nici nu ar trebui sa fie, pentru ca este folosit ca agent de conservare. Introducand atat de mult zahar in corp: brut – la cafea/ ceai, in majoritatea alimentelor si in dulciuri/ deserturi, ajungi sa te intrebi cat zahar mananci, de fapt, intr-o singura zi. Raspunsul este mult…prea mult.

Si atunci de ce sa nu faci o schimbare care sa nu-ti afecteze prea mult obiceiurile si care sa nu te frustreze? De ce sa renunti la cafeaua sau ceaiul indulcite daca iti plac asa? Sunt sigura ca majoritatea stiti ca exista si alte variante de produse de indulcire. In afara de zahar, mierea este una dintre cele mai folosite si cu un astfel de produs am ales si noi sa il inlocuim. Nu este insa vorba despre miere, ci despre xilitol.

Xilitolul este un indulcitor natural asemanator zaharului. Din punct de vedere vizual, cele doua sunt identice - niste graunte albe lucioase, iar gustul este de asemenea identic. Diferenta o face insa numarul de calorii, indicele glicemic si eficienta sa asupra sanatatii. Nu o sa dau foarte multe detalii, le gasiti pe internet, in carti de specialitate sau va puteti informa de la medici nutritionisti (cea mai buna varianta), insa mi se pare important de stiut in cazul in care vreti o schimbare mica si usor de facut.

Indicele glicemic, adica puterea unui aliment de a ridica glicemia in corp, este de 10 ori mai scazut la xilitol decat la zahar: vorbim despre 7 vs. 60-70. Daca vorbim despre numarul de calorii, din nou xilitolul este undeva la jumatatea zaharului: cel din urma are 4 calorii pe gram, in timp ce substitutul sau, doar 2,4. In ceea ce priveste beneficiile, acestea nu sunt putine. Unul dintre ele este sprijinul sanatatii orale, reducand bacteriile rele cu pana la 75%. Un alt beneficiu interesant este reducerea infectiilor urcehilor cu pana la 40%, iar printre altele, se numara stimularea colagenului, protectia impotriva osteoporozei si simularea digestiei.

Foarte important de stiut este faptul ca folosit in doze foarte mari, poate provoca probleme digestive, dar si faptul ca este foarte toxic pentru caini, ingerarea unei cantitati foarte mici provocand un deficit de glicemie in sange (hipoglicemie) sau chiar moarte.

Mai exista, desigur si alte produse ce pot inlocui zaharul eficient si sanatos: mierea deja mentionata, zaharul de cocos, pasta de curmale sau indulcitorii pe baza de stevie, insa momentan am gasit varianta alternativa potrivita pentru mine. Da-ti-i si voi o sansa! Cel pe care il cumpar eu este mai putin de 10 lire pe kg (si chiar mai ieftin in functie de oferte) si este de pe site-ul Dolphin Fitness. In Romanaia se gaseste la Emag si costa in jur de 40 de lei, sau in supermarketuri: Auchan aproximativ 18 lei pentru 400gr sau Carrefour 46 lei pentru 500gr.

Pana data viitoare, nu uitati sa aveti grija de sanatatea voastra! 🙂

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