Sugar Alternatives : What to use Instead

Sugar alternatives: What to use Instead


How do you add flavour and sweetness to your cooking using less sugar?

According to NHS guidelines, added sugars should not make up more than 10% of the energy or calorie intake you obtain from food and drink everyday. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

This is on average 70g for men and 50g for women.

Six types of sugar:

Glucose: Simple sugar that can be carried in the blood. One half of sucrose or table sugar

Fructose: Simple sugar that occurs naturally in fruit. The other half of sucrose

Sucrose: Commonly known as table sugar it is refined and occurs naturally in sugar cane or beets

Lactose: Milk sugar, which makes up just less than 5% of cow’s milk

Maltose: Two joined-up glucose molecules

High fructose corn syrup: Where half of the syrup’s glucose has been converted into fructose. Chemically very similar to sucrose.

So what are the alternatives to cooking with processed table sugar available?



Honey is a naturally sweet liquid made from the nectar of flowers and collected by honey bees.

It comprises 80% natural sugars, 18% water and 2% minerals, vitamins, pollen and protein.

Fructose and glucose make up 70% of honey’s natural sugar content and the balance of the two determines whether the honey is cloudy or clear.

Honey is slightly higher in nutrients than processed table sugar but it still contains calories.

Whereas 100g of caster sugar provides 400kcals of energy and 100g of carbohydrates, the equivalent amount of pure clear honey provides on average, 330kcals of energy and 81g of carbohydrates.

Unlike table sugar, honey also has antibacterial properties and has been used as a natural remedy for over 5000 years.

When cooking, try replacing half the amount of sugar with honey, which can add sweetness and flavour to food and drink.

Honey is also ideal for baking cakes as it attracts water and keeps them moist for longer. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

Agave nectar:


Agave is a sweetener that comes from several species of the agave plant in Mexico and consists mostly of glucose and fructose.

The syrup is about 1.5 times sweeter than table sugar and has a similar consistency to honey.

It is often used as an alternative to sugar given it has a much lower glycemic index than that of sucrose.

Agave is commonly used as a vegan alternative to honey as it is made from a plant
For instance the ratio of fructose to glucose is roughly 70% fructose to 30% glucose, whereas sucrose is 50% fructose to 50% glucose.

But there is no evidence to suggest that refined agave syrups are inherently healthier than refined sugar as they can still contain the same number of calories per serving.


“Xyl” is the Greek for wood and Xylitol was first made from Finnish birch trees in the early 1900s.

It’s naturally produced by most living things including trees, fruits, plants, animals and even people, xylitol being the alcohol form of xylose.

But it has recently taken off as a sweetener as xylitol has 40% fewer calories than sugar, 75% less carbohydrates and a low GI (of 7), and it also is thought to inhibit the bacteria in the mouth that causes tooth decay.

Dan Shrimpton, from gum and sweet manufacturers Peppersmith says xylitol awareness in the UK is poor compared to Scandinavia, where “everyone knows it and anyone can tell you how good it is”.

His company uses it in mints, gum and children’s sweets, which are have been certified by the British Dental Health Foundation.

“No-one else is doing it yet in the UK, one of our big missions is to educate people,” he explains.

“It has a taste profile very similar to sugar, some sugar alternatives are quite hard to make, and the taste profile of some confectionery sugar alternatives can be a let down.

“In some parts of the world it’s made from corn cobs but we prefer to get ours from trees, so it is naturally derived – beech trees are high in it so we spend more harvesting it from forests in Europe rather than reproducing it in a lab.”

“There are books out on how to cook with it as people look to reduce sugar in their diet, for us it’s a really good time to be producing products with it as an alternative to sugar.”



Fruit contains a simple sugar called fructose along with fibre, vitamins and minerals. To increase your intake of fibre, you could try replacing table sugar with pureed fruit to sweeten yoghurt and cakes like in a banana bread recipe.

Fruit peel is also full of antioxidants and can be grated into smoothies or used to tenderise meat. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

David Gillespie, a corporate lawyer and author of Sweet Poison, explains that our bodies are not adapted to processing the fructose half of sugar.

“When you’re eating an apple, you’re also eating an awful lot of fibre and water.

“So if you were to take a small, say 200ml glass of apple juice, there’s the juice of five large apples in that.

“Now most people can still have a small glass of juice like that and still have a meal, but most people can’t eat five large apples and still have a meal.”

The NHS recommends eating five portions of fruit and vegetables per day, each weighing 80g.


Manufactured from corn, dextrose is a form of glucose, a monosaccharide, or “simple” sugar.

The Oxford Dictionary of Biochemistry and Molecular Biology says dextrose is the traditional name used in pharmacy for d‐glucose “the dextrorotatory component of invert sugar”.

Dextrose can be bought in liquid or powder form and is gaining in popularity as a sugar substitute as it is considered by some to be the “good” part of sugar, the glucose.

Some athletes use powdered dextrose after exercise to boost energy levels in muscle – as it will quickly raise blood glucose levels. It has a high glycemic index rating of 100.

Other sweet foods can also quickly raise blood glucose levels, but they can contain sucrose, a combination of glucose and fructose. Fructose does not convert into glycogen in your muscles, hence why sportspeople like to use only dextrose.

David Gillespie advocates cutting back on fructose.

He has come up with a number of recipes which replace sugar with dextrose powder (pure glucose) such as in chocolate cupcakes.

“There are some calories to which we are very well-adapted – and others we aren’t, like the fructose in sugar,” he says.

David Gillespie says fruit is an insignificant source of fructose – it is the high levels of fructose in processed sugar – which is “half fructose and half glucose” that causes problems.



Stevia is a natural sweetener made from the leaves of the stevia plant (Stevia rebaudiana Bertoni), which is native to Paraguay, and mostly grown there and in Brazil.

Steviol glycosides are high intensity sweeteners, 250-300 times sweeter than sucrose, and comes in liquid or powder form.

It has no calories, contains no sugar or carbohydrates and boasts a glycemic index of 0, making it attractive to dieters.

Until a few years ago, stevia was mainly known among industry insiders, but as such an attractive sweetener, it is a growth ingredient.

The EU law passed a law in 2011 allowing stevia to be used in food and drink, and between 2008-2012 there was a global 400% increase in stevia product launches, according to Mintel.

Most notably this year Coca-Cola has added stevia extract to its Sprite lemon-lime drink – cutting 30% of the calories previously from sugar.

“Europe is experiencing phenomenal growth and is now a key market driver for stevia. It accounted for a quarter (25%) of global new product launches containing stevia in 2012, up from just 4% in 2011,” says David Turner, global food and drink analyst at Mintel.

“The number of new products coming to market in Europe is up, and interest seems high, but in some categories companies have struggled to turn that into real commercial success.

“However, that may be about to change. In the UK for example we are seeing strong sales for products that use stevia in combination with sugar to provide great tasting, low calorie food and drink.”

So what is it being added to? Mostly non-alcoholic beverages – which were 31% of the global products launched in 2012.

Mintel says 26% of new stevia products were snacks, 13% natural table-top sweeteners and 7% were dairy products.

Coconut palm sugar

Produced from the sap of the coconut palm’s flower buds, coconut palm sugar has a glycaemic index rating of 35, much lower than refined sugar.

It has also been found to contain amino acids, potassium, magnesium, zinc, iron and B vitamins.

“Honestly Healthy” chef Natasha Corrett and “Guilt-Free Gourmet” chef Jordan Bourke like to use coconut palm sugar as a substitute for refined sugars in their baking.

“Anything that comes from nature doesn’t quite affect your blood sugars in the same way,” says Jordan Bourke.

“Coconut palm sugar’s higher in b minerals and it’s great in sweet baking whatever it is, and by using it, it’s not quite as bad for you.”

It can be used in the same ration as refined table sugar in recipes. via: bbc news

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Amazing unkown Zinc Health Benefits

Amazing unkown Zinc Health Benefits


It is commonly known that zinc and health go hand in hand, and it offers many benefits to our body. Many supplements and cold medications boast that their high zinc content will improve your immune system and fight sickness. While studies show this can be true, there are many other, less well known health benefits of zinc. Here are 4 ways zinc contributes to your health. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

1. Improved Male Fertility

Zinc is vital in the production of healthy sperm. It protects the DNA inside the reproductive cells and helps prevent their breakdown. While still in the male body, zinc acts as a sort of tranquilizer for the sperm, preventing them from expending too much energy. When the sperm enters the female reproductive tract, the zinc quickly dissipates, allowing a burst of energy to help propel the sperm to its goal of fertilization. Healthy zinc levels also help sperm maintain the enzymes needed to penetrate an ovum during that fertilization.

2. Improved Sense of Smell and Taste

Taste and smell are closely related. The cells responsible for both are zinc-reliant, as are the proteins that the body uses to grow those cells. Both taste buds and olfactory cells are specialized cells that are dependent on zinc for their growth and maintenance. Studies have shown that raising a person’s zinc intake can heighten their senses of taste and smell. This is mostly beneficial for people with mild to severe zinc deficiencies.

3. Healing Wounds

The main job of zinc is to help your white blood cells, your bodies natural infection-fighters, to do their job. This includes skin infections that result from wounds. Zinc is used to treat many skin wounds, including bed sores, skin ulcers, cold sores, canker sores, surgical incisions and burns. Besides fighting infections, zinc is also important in your body’s production of the connective tissue collagen. It is also supports the enzymes that allow your flesh to heal.

4. Increased Brain Activity

Zinc is key to high cognitive function in more than one way. Studies have shown that consuming zinc increases cognition and memory. First, the mineral teams with vitamin b6 to ensure that neurotransmitters in your brain properly function. Also, high concentrations of zinc are found in the mossy fiber system of the hippocampus, which is the brain’s center of thought and memory. Supplemental zinc can be especially useful to improve the cognition of people recovering from injury, as the body diverts zinc from the brain to help heal bodily trauma.

Zinc is extremely necessary to your good health. It contains many hidden health benefits and is essential to the smooth running of almost every aspect of the human body. For optimum health, make sure zinc is a daily part of your diet. via: Fit Day you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

More Amazing Facts & Benefits of Zinc:

  • Zinc is needed to Naturally increase your testosterone.
  • Zinc helps you Build muscle by helping you repair & rebuild your muscles back into bigger & stronger ones after a workout.
  • Zinc is also an antioxidant that helps destroy free radicals in your body to make you look younger.
  • Zinc helps you have better looking skin because zinc is needed to make vitamin A do it’s job of making you have better looking skin.
  • Zinc makes your hair & nails look better because zinc is needed to produce keratin (which is basically hair & nail protein)
  • Zinc helps you have more energy while people with low levels of zinc in their diet may end up having chronic fatigue or even hypothyroidism.
  • Zinc also helps get rid of acne by controlling the production of oil.
  • Zinc is good for perserving collagen which helps prevent wrinkles.
  • Zinc helps treat dry skin.
  • Zinc helps prevent baldness.
  • Zinc may also help you lose weight by helping curb your appetite.
  • Zinc helps increase your metabolism making you burn fat faster by improving your thyroid function.
  • Zinc has been shown in studies to raise leptin levels by 142% and leptin regulates bodyweight by sending satiation (fullness) signals to the brain and leptin increases your body’s ability to burn fat.
  • Zinc will increase the strength and elasticity of your skin to help you prevent & Get rid of stretch marks. via: Now Loss

You may also like to read:

Zinc Rich Foods For Men

Fruits Rich in Zinc & Benefits

Vegetables Rich in Zinc

Zinc Rich Foods For Healthy Living

Zinc Rich Foods For Healthy Living

Zinc Rich Foods For Healthy Living


Eating a diet rich in zinc foods is a necessary part of maintaining your dietary health. Zinc contributes to many aspects of your general health. It contributes to quality of eyesight, taste, smell, hair and skin. It is also linked to the production of testosterone in men and the lessening of PMS symptoms in women. It even boosts the health of pre-natal babies as a necessary component of healthy birth weight. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

But, perhaps the most widely known benefits of proper zinc intake is a fortified immune system. Zinc aids in the building of 100 different enzymes, and helps protect the body against sickness and decay. Here are 4 natural food sources that add zinc to your diet.

1. Meats

If you are a meat-eater, you are probably already getting a reasonable amount of zinc in your diet. The meats that transfer the highest concentration of zinc include beef, beef, lamb, pork and salmon. Chicken and turkey are also good sources, particularly the dark meat. Remember to consider portion control when eating meats that also have high levels of cholesterol and fat.

2. Nuts and Seeds

Almonds, peanuts, pine nuts, cashews and sunflower seeds are viable vegetarian options for keeping your zinc levels at a healthy high. Even more so, pumpkin seeds have one of the highest concentrations of zinc available in a non-meat food. All these foods have less fat and cholesterol than many meats. You may need to eat more to abtain equal benefits of animal-based zinc. You may also want to consider taking zinc supplements if your diet is primarily vegetarian.

3. Cereals

Fortified ready-to-eat cereals are an excellent source of zinc. Bran, multi-grain and whole grain cereals especially offer high doses of zinc. Although cereals are a good source, they contain also often phytates, which binds with the zinc in cereals and inhibit absorption. Keep this in mind and don’t count on your breakfast cereal being your only source of daily zinc. Also, don’t choose cereals with sugar levels high enough to negate the health benefits of eating zinc. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

4. Shellfish

Shellfish such as crab, lobster, clams and mussels are some of the most powerful natural sources of zinc a person can eat. Six oysters can provide as much as 76 milligrams of zinc at once, nearly seven times the recommended daily allowance. For many, shellfish is not always the easiest food to consume regularly. This might be a good thing. Too much zinc can result in impaired immunity and difficulties with the metabolizing other necessary minerals. Still, an occasional indulgence is a perfectly safe way to boost your zinc intake.

When you hear it said that your body needs vitamins and minerals, one of the most vital minerals is zinc. Zinc is easy to consume in red meats and poultry, but a little more difficult to come by in a vegetarian diet. Whatever source you get you zinc from, make sure you consume enough to keep your body functioning and your immune system strong. via: Fit Day

You may also like to read:

Zinc Rich Foods For Men

Amazing unknown Zinc Health Benefits

Fruits Rich in Zinc & Benefits

Vegetables Rich in Zinc

Vegetables & Fruits Rich in Zinc

Vegetables & Fruits Rich in Zinc


Zinc is an essential mineral found in every cell in your body. Your body needs zinc to keep your immune system functioning properly and to help your blood clot. Zinc also helps your thyroid and reproductive system, and keeps your senses of taste, smell and sight working. You don’t need much zinc in your diet, and a deficiency is rare. The National Institutes of Health Office of Dietary Supplements suggests that adults need between 8 and 11 mg of zinc daily. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

Vegetables are a much better source of zinc than fruits — 1 cup of cooked napa cabbage has 4 mg of zinc — more than any fruit. Other good sources of zinc include asparagus, Brussels sprouts, lima beans, okra, peas, potatoes, pumpkin, shiitake mushrooms, spinach and Swiss chard. One cup of peas has 1.9 mg of zinc, as does a cup of shiitake mushrooms, and lima beans have 1.75 mg of zinc per cup. Although not always considered a vegetable in the U.S., seaweed can be a source of zinc as well. One cup of dried spirulina has 2.25 mg of zinc.

Some vegetables are good sources of zinc. Legumes, such as soybeans, peas and lima beans, are especially rich in zinc, with about 9 milligrams in 1 cup of soybeans and 2 milligrams in a 1 cup-serving of either peas or lima beans. Other vegetables that provide zinc include green beans, with about 1 milligram per cup, and asparagus or Brussels sprouts, with 0.5 milligram in 1 cup. Corn also provides some zinc, with about 0.7 milligram per cup, as do potatoes and pumpkin, with 0.6 milligrams in a 1-cup serving. Among the leafy green vegetables, Swiss chard contains some zinc, with about 0.2 milligrams per cup.

Consider adding these zinc-rich vegetables to your plate. All zinc quantities are provided via the United States Department of Agriculture’s (USDA) nutrient database.

Asparagus: Whether picked fresh from the garden or selected from the market, asparagus pairs well with grilled chicken, pasta and other entrees. One cup cooked has 1.08 milligrams of zinc.

Chickpeas: Canned and drained, a cup of chickpeas added to a salad or casserole or blended to make hummus can provide your body with 1.59 milligrams of zinc.

Corn: Yellow, canned corn is a staple vegetable in many pantries. It can be served as a side dish or stirred into soups or stews and is a great add-in to many casseroles. One cup has .56 milligrams of zinc.

Edamame: Edamame, or soybeans, can be found in the frozen vegetable section of many grocery stores. One cup of this vegetable boasts 2.12 milligrams of zinc.

Kidney beans: Delicious in chili, soup or stew and in a classic kidney bean salad, 1 cup (canned/rinsed) has 1.17 milligrams of zinc.

Lima beans: Mix with corn to form succotash or serve on their own. Either way, a 1 cup serving of lima beans offers 1.59 milligrams of zinc.

Morel mushrooms: Just five morel mushrooms offer 1.3 milligrams of zinc. In comparison, five shiitake mushrooms have 1 milligram.

Palm hearts: This vegetable may not be as familiar as corn or kidney beans, but 1 cup (canned) of palm hearts has 1.68 milligrams of zinc. They can be substituted in some dishes for artichoke hearts and are often used in various South and Central American salad recipes.

Peas:A handful of fresh, raw peas from the garden is a treat. One cup of raw peas has 1.8 milligrams of zinc. Canned peas have slightly less zinc per cup at 1.21 milligrams.

Russet potatoes: One large russet potato has 1.07 milligrams of zinc, while a large sweet potato has only .58 milligrams of zinc. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

Sun-dried tomatoes: Delicious in salads, on wraps and more, 1 cup of sun-dried tomatoes has 1.07 milligrams of zinc. A large fresh tomato has only .31 milligrams; however, 1 cup of tomato paste has 1.65 milligrams of zinc. via: Spry Living

Fruits High in Zinc:

Although almost all fruits contain a small amount of zinc, the fruits highest in zinc include avocados, blackberries, dates, loganberries, pomegranates and raspberries. Seeds tend to have higher amounts of zinc, so fruits where the seed is edible, such as raspberries and blackberries are especially good. One cup of blackberries contains .76 mg of zinc, and 1 cup of raspberries contains .52 mg of zinc. No fruit is a rich source of zinc — the best sources are animal proteins, especially liver, beef and lamb. A 4-oz. serving of calf’s liver contains 10.8 mg of zinc — about 20 times more than a cup of raspberries.

Other Sources of Zinc:

Although meat and seafood contain the highest concentrations of zinc, vegetarians can get zinc from grains and nuts in addition to fruits and vegetables. Many whole grains and breakfast cereals are fortified with zinc. The Linus Pauling Institute says that zinc in plant-based foods may not be as easily absorbed by your body as zinc in animal products. Animal proteins contain amino acids that help your body absorb zinc. Plant proteins may contain phytic acid — a compound that inhibits zinc absorption. Yeast can negate the effects of phytic acid, so leavened breads may be a better source of zinc than unleavened baked goods.

You may also like to read:

Zinc Rich Foods For Men

Amazing unknown Zinc Health Benefits

Fruits Rich in Zinc & Benefits

Zinc Rich Foods For Healthy Living

Zinc Rich Foods For Men

History of Zinc:

Discovery date: Identified as an element in 1746, though known to the Greeks and Romans before 20 BC.

Discovered by: Andreas Marggraf

Origin of the name: The name is derived from the German, ‘zinc’, which may in turn be derived from the Persian word ‘sing’, meaning stone.


Zinc Rich Foods For Men

Zinc is well known for “Mood Boosting” mineral. We all know that zinc is a trace mineral when it comes to foods. This means that zinc is present in selected foods and in very small amounts. The body needs very minor quantity of zinc but cannot function without it. So, you need to get zinc from different food sources to maintain a healthy lifestyle. As there are very few zinc rich foods, it becomes difficult to get sufficient amount of this trace mineral. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

Zinc has many health benefits. According to medical experts, zinc can actually help cure diabetes. That is why it is important to concentrate on eating appropriate amount of zinc rich foods. Zinc is also essential for the proper functioning of the immune system. It prevents dandruff and a hoard of other skin diseases. Even men needs to have foods that are rich in zinc to maintain the testosterone (male hormone) levels.

A deficiency of zinc is mostly seen in vegetarians. This is because most of the foods that are rich in zinc are non-vegetarian. Red meat is one of the primary sources of zinc in our food. However, vegetarians need not feel lost. Some vegan foods too contain zinc. This trace mineral can be found in superfoods like spinach and a number of seeds like sesame seeds, pumpkin seeds and flax seeds. So, here are some of the best sources of zinc. Men must also include these foods in their diet.

Health Benefits of Zinc

Healthy Immune Function – Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions, and associated effects.3 Zinc is also essential for creation and activation of T-lymphocytes. Further, low levels of zinc have been associated with increased susceptibility to pneumonia and other infections in children and the elderly.

Alleviation of the Common Cold (*Controversial) – There are conflicting studies as to weather or not zinc supplements can alleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms compared to a control,10 however, other studies report no effect.11,12 Since no harm is reported, increasing zinc intake could only help.

Healing of Cuts and Wounds – Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zinc is necessary for proper wound healing.

Reduced Severity and Duration of Diarrhea – Studies show that increased intake of zinc can reduce duration and severity of diarrhea in undernourished children with infections.

Prevention and Reduction of Age-Related Eye Damage – High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular deneration in the edlerly. you may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

Click on Images to know the Health Benefits of below mentioned Foods:

Symptoms that indicate your body requires zinc:

Zinc deficiency is a condition in which a human body does not have sufficient zinc to meet the biological organisms’ requirements. Listed below are some of the symptoms as a result of zinc deficiencyyou may also like to read:- fb covers , Health Fitness , How To , Vegetables Benefits , Pregnancy Calendar , Women Corner , Fruits Benefits , Beauty Tips

> Impaired sense of taste or smell
> Lack of appetite
> Depression
> Growth failure in children
> Frequent colds and infections
> Hair loss
> Eye & skin lesions
> impotence

You may also like to read:

Fruits Rich in Zinc & Benefits

Amazing unknown Zinc Health Benefits

Vegetables Rich in Zinc

Zinc Rich Foods For Healthy Living

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