Fit & Proper: Sugar alternatives for the sweet tooth

Your weekly health guide

Raw Honey
 
Raw honey is a true super food. It is packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, riboflavin and niacin. Together, these essential nutrients help to neutralise free radicals while promoting the growth of healthy bacteria in the digestive tract.
 
One tablespoon of raw honey has 64 calories and has less impact on glycemic load than a single banana.
 
Stevia
 
It is native to South America and has been used for hundreds of years in the region to support healthy blood sugar levels and prompt weight loss.
 
Today, stevioside, the element in the leaves that makes it more than 200 times as sweet as sugar, is available in liquid drops, packets, dissolvable tablets and baking blends. It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners, making it an ideal natural sweetener. Stevia is related to the sunflower,
 
Dates
 
Dates are loaded with potassium, copper, iron, manganese, magnesium and vitamin B6. From the date palm tree, they are easily digested and help to metabolise proteins, fats and carbohydrates. Dates help to reduce LDL cholesterol in the blood and may reduce the risk of stroke.
 
How to use
 
The first step is to make a paste. It can be used in most recipes, unlike stevia, and it also adds bulk for baking.
 
Soak dates in hot water until soft. If the water reaches room temperature and the dates aren't soft enough, soak in hot water again. Reserve the soaking liquid.
 
Coconut Sugar
 
More and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content.
 
Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available. Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar.
 
Balsamic Glaze
 
Balsamic vinegar is rich in antioxidants that destroy free radicals. It is rich in the enzyme pepsin that helps to promote healthy digestion, and also tastes great.
 
How to use
 
Simply simmer two cups of balsamic vinegar over medium-low heat, stirring frequently, until it’s reduced to one-half cup.
 
This process can take anywhere from 15 to 30 minutes. It will thicken further upon cooling.


Manoj Kutteri is Wellness Director, Atmantan Wellness Centre  

 

Next week: How to remain fit and healthy post 50