Hello my sweet 0
Posted on 5, February 2018
in Category Tips
Valentine’s Day is almost here, time for more chocolate and candy. We have some sweet information about sugar. We are becoming more mindful about the types and sources of sugar in their diet. Let’s explore some common types of sugar used today.
Table sugar, or granulated sugar is the most common type of sugar used in home baked recipes. There are various crystal sizes of white sugar that provides a functional characteristic. For example, “fine” or “regular” sugar is used for traditional baking, while “superfine” sugars are ideal for delicate baked goods such as meringue or to mix in cocktails. One teaspoon of granulated sugar contains 4 grams of carbohydrates/sugar and 16 calories.
Brown sugar is raw sugar that has been coated in molasses syrup. The dark and light variations of brown sugar refer to the color and the amount of remaining molasses. Dark brown sugar has a stronger molasses flavor than light brown sugar. The calorie profile of brown sugar is similar to white sugar.
Evaporated Cane Juice
Cane Juice is produced from milled sugar cane. The filtered juice from the milling process is then evaporated into syrup, then crystallized and cured. One teaspoon of evaporated cane juice contains 4 grams carbohydrates/sugar and 15 calories.
Coconut Palm Sugar
Derived from the sap of the coconut tree, coconut palm sugar is a newer sugar substitute. Coconut palm sugar has a nutritional profile similar to sugar with 15 calories and 4 grams of carbohydrates/sugar per teaspoon.
Pure honey contains a combination of fructose and sucrose, which is similar to table sugar. Though most honeys contain a higher percentage of fructose. With a sweeter taste than sugar, honey may be used in smaller amounts in some recipes, thus lowering the sugar content. Honey contains 20 calories and 5 grams carbohydrates/sugar per teaspoon.
Pure maple syrup is harvested from a variety of maple trees and is minimally processed while the tree sap is boiled to concentrate the sugars into a syrup consistency. Pure maple syrup contains 17 calories and 5 grams of carbohydrates/sugar per teaspoon. Other commercially available syrups have a similar nutrition profile.
Dates are a fruit and when dried, can serve as a natural whole food sweetener that lends a caramel-like sweetness to recipes. There is a little more than 0.5 grams of fiber in one date. One date contains 20 calories, 5 grams carbohydrates and 4.5 grams sugar.
Artificial sweeteners, nonnutritive sweeteners, sugar alcohols, there are a variety of names to describe numerous low-calorie and no-calorie sweeteners. There are seven sugar substitutes that have been approved for use in the United States including aspartame, sucralose, neotame, acesulfame potassium, saccharin and advantame. These sugar substitutes contain 0 calories.
Extracted from the stevia rebaudiana plant, the sugar alternative stevia is growing in popularity. Stevia is calorie-free and 200 times sweeter than sugar. Though it can be used in baking, since it is so much sweeter than sugar, it cannot serve as a direct one-for-one substitute. Stevia contains approximately 1 calorie per Tablespoon.
Glycemic Index Explained
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Theoretically, high GI foods are digested and absorbed rapidly and have a significant effect on blood sugar levels. Lower GI foods (less than 55) are typically absorbed more slowly and produce less of an effect on blood sugar levels. The GI scale can be used as a guide to make more informed decisions about sugars and sweeteners. The GI scale, however, does not account for individual reactions, which can be significant. Using the GI is a good starting point for considering which foods and beverages may an increased blood glucose response.
The glycemic index has fallen out of favor as a predictive scale for the type of blood sugar response of foods. This is because there are so many confounding factors that affect an individual’s blood sugar response. These factors include fiber content of a food, whether it was eaten in isolation or with other nutrients, such as protein and fat, which would slow absorption.
Glycemic Index Values
Sugar (Glucose) 100
Maple Syrup 54
Coconut Palm Sugar 35
Sugar Alcohols i.e. sorbitol, xylitol, (2-5)
Artificial Sweeteners i.e. saccharin, aspartame 0