Why is it worth giving up sugar?
First of all, sugar is a source of empty calories that does not provide your body with any nutritional values. Consuming excessive amounts of sugar leads to higher body mass, and consequently, to excess weight and obesity which increases the risk of many health problems, such as type-2 diabetes, heart conditions and certain types of cancer. Unstable blood glucose levels also lead to deterioration of brain function and energy slumps throughout the day.
Finally, sugar is the main factor leading to tooth decay – the bacteria in the mouth feed on the sugars and create acid that wears down the tooth enamel and causes cavities.
What are the alternatives to sugar that you can use in your diet?
The first step to cutting down on sugar is to replace it with a zero-calorie sweetener. The most popular natural options are as follows:
- stevia – a natural sweetener made from the stevia leaves. It is much sweeter than sugar but it has zero calories and no carbohydrates which means that it does not raise the blood sugar levels.
- erythritol – a natural sweetening agent which has no energy value and as such it is widely recommended as an alternative to sugar for people trying to lose weight or for people with diabetes.
- xylitol – it has been found to be an effective means for dental caries prevention and is frequently used as an ingredient in chewing gums.
Erythritol and xylitol are the so-called sugar alcohols which occur naturally in certain fruits and fermented food. They are slightly less sweet than sugar but they have zero carbohydrates and do not raise the blood glucose levels. However, be careful with them – eating large amounts of sugar alcohols may work like a laxative, which is why they should be consumed with caution and only by adults.
It is a good idea to replace white sugar with fresh or dried fruits in children’s diet. While fruits are also a source of monosaccharides, their quantity is much lower, and in addition to carbohydrates they also provide the children with the required vitamins and minerals. Sugar in recipes for children can be replaced with a mashed banana or dates soaked in warm water.
Recipes to healthy sweets
Apart from sugar, popular sweets contain at least several ingredients that you do not want to include in your diet, such as white flour or saturated fats. Learn a few simple recipes to make healthy sweets without unnecessary additives. They are the perfect post-workout snacks for both the older and younger (MultiSport) athletes.
Mini-snickers
Ingredients:
- a handful of pitted dates,
- 30-40 g peanut butter,
- ¼ of dark chocolate bar (minimum 70% of cocoa), and
- a pinch of salt.
Method of preparation:
Cut the dates in half lengthwise. Spread peanut butter on each half and sprinkle it with a bit of salt. Finally, put a cube (or a half of a cube) of chocolate into each half.
If you have more time, you can melt the chocolate over boiling water and spread the melted chocolate on the dates. Put them into a freezer for at least half an hour so that they are resemble the popular chocolate bars more.
Chocolate pudding (with avocados)
Ingredients for 2 servings:
- 2 ripe avocados,
- 2 tbs of cocoa powder,
- 1/2 glass of plant-based drink,
- 4-5 dates,
- vanilla extract for flavour is optional.
Method of preparation:
Pour a little hot water over the dates and put them aside for 20-30 minutes until they are soft. Remove the water. Blend all the ingredients until smooth and fluffy. Put the pudding into cups. Keep it refrigerated for at least 30 minutes before serving.
You can use various toppings, such as nuts, seeds, coconut shreds or fresh fruit.
Chocolate chip cookies
Ingredients:
- 2 ripe bananas,
- 3-4 tbs peanut butter,
- 1/2 cup rolled oats,
- 4 cubes of chopped dark chocolate,
- a pinch of salt,
- vanilla extract for flavour is optional.
Method of preparation:
Preheat oven to 180°C. In a bowl, mash the bananas with a fork until you get a sticky mixture (you can also blend it). Add the other ingredients to the banana mixture and stir carefully. Form flat cookies. Bake in a preheated oven at 180°C for 12 to 15 minutes (until the cookies are golden brown).
Banana ice cream
Ingredients for 2 servings:
- 3 peeled and frozen bananas,
- a splash of a plant-based drink for consistency and favourite toppings are optional.
Method of preparation:
Put the frozen bananas into the food processor right from the freezer and blend them until you get a creamy ice cream mixture. Put the “ice cream” into cups and add toppings of your choice, e.g. grated dark chocolate, fresh fruit or nuts.
Beans brownies
Ingredients for 1 bread pan:
- a can of red beans,
- 2 eggs,
- 2 bananas (preferably ripe) or half a cup of dates,
- 1/4 cup canola oil or flavourless olive oil,
- 4-5 heaping tbs of cocoa,
- 1/2 teaspoon baking powder,
- a pinch of salt,
- baking flavour or vanilla extract are optional.
Method of preparation:
Preheat oven to 180°C. Line a bread pan with baking paper. If you use dates in your recipe, pour a little boiling water over the dates and put them aside for 20-30 minutes until they are soft. Remove the water. Blend all the ingredients until smooth. Put the mixture into the pan. Bake around 30 minutes, or until you get a clean toothpick.
No-bake protein cheese cake
Ingredients for 2 servings:
- 2 high-protein yoghurts or fromage frais without sugar,
- 1 teaspoon of gelatine or agar,
- 2-4 teaspoons of erythritol or xylitol,
- vanilla extract for flavour is optional,
- fruits of your choice for decoration.
Method of preparation:
Dissolve the gelatine powder in a small quantity of hot water and put aside to cool off. Once it’s cold, blend it carefully with the yoghurt and sweeteners. Pour into the cups and put it in the fridge to set.
Serve the dessert with your favourite fruits (you can also add the fruits to the mixture before it sets). If you have more time, you can add a layer of sugar-free Jell-o on top, just like a real no-bake cheesecake!
Millet groats raffaello
Ingredients:
- 2 bags (200g) of millet groats,
- 1 can (400 ml) of coconut milk,
- 1 cup shredded coconut,
- 1/2 cup of erythritol or xylitol,
- a pinch of salt.
Method of preparation:
Empty the millet groat bags. Mix the groat with 2/3 cups of shredded coconut, erythritol and a pinch of salt. Pour the coconut milk in and cook. Cook until the mixture is soft and relatively condensed (add water if needed). Put the mixture aside to cool off. Use the cold mas to form small balls and coat them in shredded coconut.
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References:
1. Hu FB, Malik VS. Sugar-sweetened beverages and risk of obesity and type 2 diabetes: epidemiologic evidence. Physiol Behav. 2010 Apr 26;100(1):47-54.
2. Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Intern Med. 2014 Apr;174(4):516-24.
3. Te Morenga L, Mallard S, Mann J. Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. BMJ. 2012 Jan 15;346:e7492.