KOMPAS.com – Sugar is sweet. However, sweet things can actually be harmful, including sugar.
Most of us probably consume much more sugar than recommended. In fact, the ideal limit for sugar consumption is only around six to nine teaspoons per day.
Limit sugar consumption
Dietitian Kim Shapira suggests reducing consumption of sugar and sweet foods overall.
“Sugar can cause inflammation and addiction, and many people feel uncomfortable after consuming it,” said Shapira as quoted by Real Simple.
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However, sugar can still be part of a normal diet, as long as it is consumed in moderation.
Instead of completely cutting out sugar intake, Shapira recommends a holistic approach to food.
“Birthday cake on birthdays is a normal thing, but the problem is if it becomes a daily habit,” he said.
The best way is to add more fruit, vegetables, fiber and fermented foods to your diet.
If you like sweet tastes but want to maintain your health, there are several healthier sugar alternatives you can try.
Also read: 8 Ways to Make Coffee Healthier, Don’t Add Sugar
This option allows you to enjoy a sweet snack without the blood sugar spike or inflammation that processed sugar typically causes.
1. Use fruit puree instead of sugar
One of the best sugar substitutes is fruit puree. Fruit puree is mashed fruit.
Illustration of vegetable puree in a glass jar. You can use applesauce, mashed banana, or even canned pumpkin to replace some or all of the sugar in a recipe. Apart from providing a sweet taste, fruit puree also adds nutritional value.
Also read: What is Tomato Puree? Basic Ingredients for Bolognese Pasta Sauce
To replace sugar with fruit puree, use a 1:1 ratio. However, keep in mind to slightly reduce the amount of liquid in the recipe as fruit puree provides additional moisture.
2. Choose natural sweeteners, such as honey and maple syrup
If looking for other sugar substitutes, honey, maple syrup, and agave are good options. This natural sweetener tends to be less processed than sugar and contains minerals, vitamins and antioxidants.
Is maple syrup healthier than honey?Additionally, these sweeteners have a lower glycemic index, which means the resulting blood sugar spikes are slower and more stable.
