For a healthy diet, the expert recommends replacing refined sugar

World Health Organization reduced the sugar consumption recommendation from 10% to 5% of daily calories

There are many recipes and treats that carry the sugar as the main ingredient, especially for the taste, but the white and refined sugar receives chemical additives in its process of industrialization, which makes it a food harmful to the functioning of the organism.

“Although extracted from a natural product, the chemical procedures responsible for refining and leaving sugar with the white appearance remove all the nutrients present in the cane,” explains nutritionist Cynthia Maureen.

According to the expert, the food does not deliver any significant benefit to the body and has disadvantages such as addiction, weight gain and triggering diseases such as diabetes.

“Highly addictive, sugar is a simple carbohydrate of the very high glycemic index, capable of promoting weight gain and trigger diseases such as type 2 diabetes, cardiovascular disease, and cancer, especially when ingested in excess,” he adds.

Before the records, about two years ago, the World Health Organization (WHO) reduced the recommendation of sugar consumption from 10% to 5% of daily calories. In a diet of two thousand kilocalories, for example, 100 of them could come from the product (equivalent to only 25 grams).

Among the solutions most pleasing to the consumer’s palate is the substitution by other elements with healthier characteristics without the taste of food is impaired.

The nutritionist indicates a list of five products that can take the place of refined sugar and become a good alternative for daily food. Check out:

Cane molasses

The by-product of sugar cane, the molasses consists of a thick liquid and a very dark coloration. It is rich in calcium, iron, magnesium, potassium and vitamin B6.

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“Because of this, food helps fight anemia, regulates the gut, strengthens bones, and is excellent for reconstituting red blood cells. It can be used in several recipes, always preserving the flavor of the ingredients, “says Cynthia.


The natural sweetener extracted from a plant, it has the power to sweeten up to 15 times more than the common sugar.

“With little quantity, it is possible to obtain the sweet taste. Stevia still has no calories and can be consumed by diabetics. Great substitute for white sugar in beverages such as coffee and juices, “suggests the nutritionist.


Honey has several nutrients essential for the health of the human body, including protein and minerals. “Prepared by bees from nectar collected from flowers, honey still with vitamins A, B1, B2, B3, B5, B6, C, and Biotin. However, for those who want to lose weight, it is necessary to moderate consumption since the food is relatively caloric “, he ponders.


Another great option to replace normal sugar is to invest in apple sugar which, although little known, is extremely healthy and can be made at home. It is a way to sweeten recipes and food and enjoy the various benefits of fruit.

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“To make apple sugar, cut the fruit, remove the seeds, but keep the peel. Beat in a blender or food processor in small batches, adding enough water to form a puree. Dehydrate the mixture at 60ºC (in a low oven) and let it cool. Then beat the dehydrated mash in a blender until it turns to powder. Keep in an airtight container, “he teaches.

Brown sugar

The brown sugar is the sugar obtained from the concentration of cane juice in the natural, not using chemical processes. “The benefits of consuming this type of sugar are due to the fact that it is practically in nature, a factor that conserves its respective nutrients, such as calcium, phosphorus, iron, sodium, potassium, vitamin B5, B6 and folic acid “Concludes Cynthia, a consultant with natural products company Superbom, which released the product list.


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