There are good alternatives for refined sugar that can be used in cooking.
WE have all been told that too much sugar in our diet can lead to a myriad of health problems such as diabetes, high blood pressure and stroke. As such, the recurring controversy surrounding the supply of sugar, although a major inconvenience to food operators and retailers, may be a good thing from a health point of view. After all, despite its wide usage in the food and beverage industry, sugar basically has no nutritious value.
Sugar is an informal term for a class of edible crystalline substances, mainly sucrose, lactose, and fructose, characterised by a sweet flavour. Its consumption varies from country to country, and Brazil is known to have the highest per capita production while India has the highest per country consumption.
According to the United States’ Centers for Disease Control and Prevention, people should limit their consumption of sugar and sugar-sweetened beverages.
The World Health Organisation (WHO) and the Malaysia Diet Guidelines both recommend that sugar intake a day should not exceed 50g.
According to the Consumers Association of Penang, Malaysians consume an average of 26 teaspoons of sugar a day (one teaspoon of granulated sugar = 4g).
The 2006 National Health and Morbidity Survey revealed that 29.1% of adults in Malaysia were overweight and 14% obese. In 1996, only 16% were overweight and 4% obese. High intake of sugar has been identified as one of the factors behind the increase in incidence of overweight and obesity in this country.
Apart from obesity, which can lead to more physical complications, too much sugar in one’s diet can cause tooth decay, unstable blood glucose levels and other diseases.
How to reduce sugar intake:
● Cut down on sugary soft drinks. Sodas and most sweetened carbonated drinks are loaded with sugar and calories. Diet colas are no better as artificial sweeteners can do more harm than good. Opt for fresh fruit juices instead. ● Avoid sweetened breakfast cereals. One serving of frosted flakes contains 14g of sugar. Choose oatmeal, natural yoghurt or smoothies sweetened with fresh fruit or frozen berries.
● Choose whole grains. Carbohydrates turn into sugar in your body. Try to avoid white bread and refined white flour and instead go for brown rice, brown pasta and whole grain bread.
● Eat food without added sugars. Processed food and baked goods are the biggest culprits for containing a lot of added sugars. Eat more salads, fruits and vegetables and season your food with more herbs and spices instead.
Healthy substitutes
Natural Raw Honey
Processed honey has little to no health benefits. Go for the organic or raw version. It is actually a delicious alternative to white sugar. Raw honey has amazing health benefits such as anti-oxidant, anti-bacterial and anti-fungal properties. As it is sweeter than sugar, you don’t have to use too much. Many alternative healthcare practitioners consider honey a superfood and a remedy for many health ailments. Honey can also promote better blood sugar control.
Honey can be used in salad dressings, baking and some savoury dishes.
Organic Maple Syrup
Basically, maple syrup is a sweetener made from the concentrated sap of the sugar maple or black maple tree. Produced mainly in north-eastern north America, maple syrup has a sweet earthy taste, is low in calories and has a higher concentration of minerals compared to other types of sugar. It is also an excellent source of manganese and zinc. Manganese and zinc that are found in maple syrup are important as anti-oxidant defences and energy production components. One ounce of maple syrup supplies 22% of the daily value of manganese.
Maple syrup is graded based on its quality and characteristic. Grade A maple syrup can be divided into light amber, medium amber and dark amber colours. The lighter the colour, the more subtle the flavour. Grade B maple syrup is usually used for cooking because of its distinctive taste.
As a sweetener, maple syrup can be used as ingredients in, among others, baked beans, candied sweet potatoes, winter squash, cakes, pies, breads, fudge and other candy, milkshakes, tea and coffee. To most Malaysians, however, maple syrup is more popular as a topping for pancakes.
WE have all been told that too much sugar in our diet can lead to a myriad of health problems such as diabetes, high blood pressure and stroke. As such, the recurring controversy surrounding the supply of sugar, although a major inconvenience to food operators and retailers, may be a good thing from a health point of view. After all, despite its wide usage in the food and beverage industry, sugar basically has no nutritious value.
Sugar is an informal term for a class of edible crystalline substances, mainly sucrose, lactose, and fructose, characterised by a sweet flavour. Its consumption varies from country to country, and Brazil is known to have the highest per capita production while India has the highest per country consumption.
According to the United States’ Centers for Disease Control and Prevention, people should limit their consumption of sugar and sugar-sweetened beverages.
The World Health Organisation (WHO) and the Malaysia Diet Guidelines both recommend that sugar intake a day should not exceed 50g.
According to the Consumers Association of Penang, Malaysians consume an average of 26 teaspoons of sugar a day (one teaspoon of granulated sugar = 4g).
The 2006 National Health and Morbidity Survey revealed that 29.1% of adults in Malaysia were overweight and 14% obese. In 1996, only 16% were overweight and 4% obese. High intake of sugar has been identified as one of the factors behind the increase in incidence of overweight and obesity in this country.
Apart from obesity, which can lead to more physical complications, too much sugar in one’s diet can cause tooth decay, unstable blood glucose levels and other diseases.
How to reduce sugar intake:
● Cut down on sugary soft drinks. Sodas and most sweetened carbonated drinks are loaded with sugar and calories. Diet colas are no better as artificial sweeteners can do more harm than good. Opt for fresh fruit juices instead. ● Avoid sweetened breakfast cereals. One serving of frosted flakes contains 14g of sugar. Choose oatmeal, natural yoghurt or smoothies sweetened with fresh fruit or frozen berries.
● Choose whole grains. Carbohydrates turn into sugar in your body. Try to avoid white bread and refined white flour and instead go for brown rice, brown pasta and whole grain bread.
● Eat food without added sugars. Processed food and baked goods are the biggest culprits for containing a lot of added sugars. Eat more salads, fruits and vegetables and season your food with more herbs and spices instead.
Healthy substitutes
Natural Raw Honey
Processed honey has little to no health benefits. Go for the organic or raw version. It is actually a delicious alternative to white sugar. Raw honey has amazing health benefits such as anti-oxidant, anti-bacterial and anti-fungal properties. As it is sweeter than sugar, you don’t have to use too much. Many alternative healthcare practitioners consider honey a superfood and a remedy for many health ailments. Honey can also promote better blood sugar control.
Honey can be used in salad dressings, baking and some savoury dishes.
Organic Maple Syrup
Basically, maple syrup is a sweetener made from the concentrated sap of the sugar maple or black maple tree. Produced mainly in north-eastern north America, maple syrup has a sweet earthy taste, is low in calories and has a higher concentration of minerals compared to other types of sugar. It is also an excellent source of manganese and zinc. Manganese and zinc that are found in maple syrup are important as anti-oxidant defences and energy production components. One ounce of maple syrup supplies 22% of the daily value of manganese.
Maple syrup is graded based on its quality and characteristic. Grade A maple syrup can be divided into light amber, medium amber and dark amber colours. The lighter the colour, the more subtle the flavour. Grade B maple syrup is usually used for cooking because of its distinctive taste.
As a sweetener, maple syrup can be used as ingredients in, among others, baked beans, candied sweet potatoes, winter squash, cakes, pies, breads, fudge and other candy, milkshakes, tea and coffee. To most Malaysians, however, maple syrup is more popular as a topping for pancakes.
