Products without sugar: dietary, for weight loss and diabetics, dairy, sweet

Sweet mother's milk is not just a beautiful metaphor. It is really sweet, and this is the only taste that the newborn feels from the first days of life. Naturally, the desire to taste sweet accompanies a person all his life, and sweet substances take an active part in the metabolism. However, today people get such sweet doses that nutritionists talk about real dependence and the need to introduce into the diet foods without sugar. Is there a sweet alternative to sugar?

Dietary products without sugar

Sweet life is quite possible without sugar, because there are already over 150 natural and artificial substitutes. They differ in structure and degree of utility or harmfulness to the body. Dietary products without sugar contain its sweet analogs.

• Fructose - natural sugar, glucose isomer, monosaccharide; is not absorbed by the body directly, but through conversion to glucose in the chain of metabolism. Has a pleasant taste, is found in honey, fruits and berries. Fruit sugar is recommended for diabetics, because for its assimilation, insulin is not needed. In the opinion of nutritionists, fructose is useful in other diseases, as well as in the children's, sports diet, for the nutrition of drivers, older people.

The composition of food without sugar is introduced and other popular substitutes.

Sorbitol is 3 times less sweet from ordinary sand, absorbed more slowly and does not increase the level of sugar. Recommended for diabetics, but with the caveat: excess sorbitol causes digestive upset. Industrially produced from cornstarch.

Xylitol is made from corn, it slows the digestive processes in the stomach, which is useful for obesity, diabetes. But there is information about the presence of xylitol in the carcinogenic properties.

Saccharin is hundreds of times sweeter, but experiments on animals have brought its dangerous influence, so many countries prohibit food use of the substance.

The sweet taste of the substance aspartame (or sladex) was discovered by chance, during experiments on the preparation of the drug from peptic ulcer. It is two hundred times the sweetness of sugar, but causes side effects; there are also suspicions of a carcinogenic effect of aspartame.

Sweet properties of cyclamate are 30 times higher than sugar. According to some reports, the substance has a negative effect on the kidneys.

[1], [2]

List of products without sugar

Sugar is needed by the body as a source of energy. If the product is undesirable, and energy is still needed, you should give preference to food without sugar, replenishing the body with energy reserves no less than it.

Short list of products without sugar:

• Meat

An important supplier of proteins, fats, amino acids, vitamins, necessary for the activity of the nervous, blood, musculoskeletal systems, strengthening immunity. The most useful dishes from chicken, beef, pork are cooked and stewed. Do not overdo it with processing methods, seasonings and sauces - so that extra ingredients do not add calories to food.

• Cheese

Saturates the body with calcium, proteins, a complex of vitamins, antistress components. Good peretravlivaetsya, improves appetite. Daily portion - 100 g. It is useful to use as a snack during the day.

• A fish

The main source of polyunsaturated fatty acids, reducing cholesterol. Useful acids also help to strengthen the muscles, renew the cells. A whole list of trace elements stimulates the activity of the heart, nerves, brain. It is important to preserve these properties during cooking: it is better to cook fish or bake it in the sleeve. The best seasonings are lemon juice, dill and parsley.

• Seafood

Lobsters and oysters, shrimps and mussels are the most common seafood. This low-calorie food, rich in minerals, vitamins and useful fatty acids. Seafood is used as a separate dish or a component of salads, sandwiches.

• Pasta

To benefit from this food, you need to choose coarse varieties. Different kinds of pasta enrich the body with fiber, vitamins, minerals, amino acids. Regulate cholesterol, positively affect the cardiovascular system. However, you should not get involved with the product, as well as serve fatty sauces, so as not to increase the overall caloric content of the diet.

Products without sugar for weight loss

Active weight loss is stress for the body. Many dieters who want to lose weight are deterred by the need to refuse sweets. Moreover, sugar is an anti-stress component that satisfies the brain and improves mood.

There is an easier way to reduce the "weight category": to abandon the high-calorie sweets (sweet and yeast baked goods, oil fillers), replacing them with low-fat and less-caloric, to use food without sugar, and also not to overeat.

But also useful food should not be eaten, when horrible. Even an innocuous treat, consumed at night, is fraught with deposits in reserve. It is more useful to eat dessert in the morning, in order to have time to spend calories, and it's not every day.

Products without sugar for weight loss:

• honey,

• marmalade,
• paste,
• marshmallow,
• eastern delicacies with nuts and raisins,
• black chocolate,

• unsweetened yogurt,
• fruit jelly,
• dates, dried apricots, raisins, prunes, figs, pears, apples, other dried fruits and compotes of them,
• homemade ice cream with fruit.

At home, you can cook not only ice cream, but also marmalade, marshmallows, pastry from whole-grain flour.

Lose weight here and now is impossible with any diet. This is a process that requires some restrictions, strong-willed efforts and time. But the result is worth it.

Products without sugar for diabetics

Moderation in eating and dieting are the main precepts of diabetics. Products for them are conventionally divided into three groups: useful, limited, forbidden. Refusal of a part of products does not mean impoverishment of a diet. Of the recommended products without sugar for diabetics it is quite possible to cook deliciously and diversely.

Useful for people with pathology of the endocrine gland products and dishes are vegetable soups, legumes, chicken without skin, eggs, nuts, unsweetened fruits and juices fresh, dried fruits, cereals, mineral water.

Instead of sweet sand for taste use its analogs, which are divided into:

• having energy value (xylitol, sorbitol, fructose);
• not having such (saccharin, aspartame).

It should be borne in mind that the regular use of synthetic sweeteners is undesirable, because they are addictive, and sometimes - allergies.

With diabetes, nutritionists are advised to use Jerusalem artichoke - a perennial plant with a rugged aboveground part and a cluster of tubers in the ground. Sweetish tubers are more useful than many more popular vegetables. They are used for the production of syrup, which is obtained when boiling in rarefied air and hot water.

Eco-friendly and natural sweetener is added to food intended for diabetics. This and other foods without sugar make it possible to keep blood levels stably normal.

Dairy products without sugar

Milk of mammals contains its own sugar - lactose. Its presence makes natural milk sweet to taste, to varying degrees in different animals.

Adding sugar to natural dairy products increases their caloric value. For example, 0, 250 grams of yogurt from the store contains 4-5 spoonfuls of sugar, almost a daily rate for an adult. And the icing on the cheese doubles the number of calories. Therefore, useful, in principle, yoghurts, glazed curds and sour mass become high-calorie foods. To avoid this, it is better to eat dairy food without sugar and without fillers or add dried or fresh fruit to them.

In the process of processing, whole milk products are produced from whole milk, which is widely used in children's and dietary food. Milk processing is carried out in two ways.

• Sour cream, cottage cheese, yogurt are formed as a result of lactic fermentation. Lactic acid turns out, under its influence, the protein casein precipitates in the form of digestible flakes.

• In the process of mixed fermentation, alcohol, carbon dioxide and other volatile components are formed, besides lactic acid. Such a reaction also improves the absorption of lactic acid products - kefir, ayran, kumys, ryazhenka, acidophilus.

With age, and sometimes in young people, there is lactose intolerance. If the body does not digest milk sugar, it is fraught with nausea, vomiting, bloating, allergies. In such cases, you should not use this product.

If everything is in order with digestion, then dairy products without sugar should be introduced into the daily diet.

[3], [4], [5]

Sweet foods without sugar

Sweet, sugar-free foods contain natural or chemical substitutes.

Fructose is recommended for diabetics, as well as in the children's, sports diet, for the nutrition of drivers, older people.

Honey natural equals or exceeds the sweetness of sugar. But honey is much better, because it contains a whole bunch of useful ingredients. It is important only to remember that it can not be heated to a high temperature, which destroys the structure of the product.

The tubers of Jerusalem artichoke contain trace elements and other components, including inulin, from which fructose is obtained. Of these, natural syrup is prepared to be added to food for diabetics.

Sorbitol is less sweet, but is absorbed more slowly and does not increase sugar.

Xylitol is made from corn, it slows the digestive processes in the stomach, which is useful for obesity and diabetes. But there is information about the presence of xylitol in the carcinogenic properties.

The leaves of stevia are the sweetest among plants. It is a natural sweetener without calories. It has medicinal properties, and stevia extract is used as a natural sweetener, much more effective than sugar itself.

Saccharin is hundreds of times sweeter than sugar, but many countries prohibit its food use.

Aspartame (or sladex) - the most common chemical substitute, is two hundred times the sweetness of sugar.

A similar effect has acesulfame, used in the production of soda, chewing gum, confectionery. It is addictive, negatively affects the nervous system.

Sweet properties of cyclamate are 30 times higher than sugar. In high doses in foods without sugar is toxic.

Sucralose is obtained from ordinary sugar, but its sweetness is expressed 600 times more strongly. Surprisingly, its original purpose is an insecticide. In the body, 15% of sucralose is delayed, and then in a day it is excreted. Nutritionists consider this sweetener to be one of the safest.

Products without sugar and carbohydrates

Carbohydrates are simple ("fast") and complex ("slow"). The first sharply increase the level of sugar, replenish the stores with a fat depot and cause a feeling of hunger; the latter act more slowly, they saturate without jumps of sugar.

However, a non-carbohydrate diet is useful in that it contributes to the rapid reduction of fat. This is how bodybuilders eliminate fat and build muscle. But everything is good in moderation, this also applies to foods without sugar and carbohydrates: an imbalance of nutrients leads to severe disorders of the digestive system, kidneys, and the psyche. At least 100 grams of carbohydrates are needed daily only for the normal functioning of the brain. Useful carbohydrates are found in cereals, vegetables, legumes.

If you limit the confectionery, bread and bakery products and fast food, sweet fruit and carbonated drinks, then in the diet will remain useful food without sugar:

• dairy assortment,
• fish and seafood,
• eggs,

• bird meat,
• offal and meat group,
• fresh vegetables,
• mushrooms,
• water and unsweetened drinks,
• protein,
• bitter chocolate.

You should know that with a non-carbohydrate menu, you must drink from two liters of water per day, because it removes toxins formed in the body.

Products without sugar and flour

Completely eliminate the sweet from the diet is impossible, and not necessary. But to replace harmful food with products without sugar and flour is not difficult, and many people are convinced of this by their own experience.

• Honey, dried fruits, fresh gifts of fields and gardens and juices from them, natural dairy products without additives and fillers, cereals from various cereals - these and other foods without sugar sufficiently replenish energy and nutritional supplies, and do not harm the body.

One of the diets without sugar targets people to a healthy diet as a way of life, warns people against entrainment with industrial food, processed and processed products, in which sometimes from naturalness there is no name, the rest is a surrogate and a fake.

In the home, instead of flour for baking, use ground almonds and other nuts, oatmeal, bran, potato and corn starch, cocoa, grated chocolate. Without flour, not only cakes and cakes are baked, but even bread with a variety of natural additives. The basis of one of the recipes is corn starch and egg protein, and special taste and aroma of bread is given to poppy seeds, seeds, coriander, turmeric, cedar nuts and so on. Natural ingredients.

Products without refined sugar

Refining is purification from foreign impurities, as a rule, in the course of certain processing. Such products are less useful and are not fully digested, because the human digestive system is designed for unpurified natural food.

It happens that in the process of cleansing, not only the superfluous, but also the useful one gets rid. Of sugar during refining, for example, remove the inherent ingredients in the raw, the same malt, which contains pectins.

Refined sugar dissolves more easily, looks more attractive than yellow, with a high level of malt, which dissolves worse and forms a foam. But for health unattractive sand brings more benefits. In addition, the technology of processing and bleaching of sugar beet or reed provides for the use of various chemicals and filters, leaving their "traces" in snow-white sand.

Refined carbohydrates are the main substances for the energy supply of the body. But most of them are stored in fat reserves, which provokes obesity, metabolic disorders, diabetes. Refined sugars do a lot of harm:

• provoke excess weight;
• stimulate a false hunger, which is fraught with overeating and the same consequences;
• promote skin aging;
• cause dependence;
• lead to vitamin B deficiency;
• Deplete the energy depot;
• weaken the heart muscle;
• wash out calcium;
• reduce the level of immunity.

Refined products can easily be replaced with useful analogs, for example:

• flour of the highest grade - oatmeal, corn, buckwheat, rice, pea, lentil, whole-grain flour;
• sugar - honey, stevia, maple syrup, dried fruits;
• lemon oil - olive, melted cream;
• polished rice - brown rice.

The main danger is that refined sugar is contained in almost all packaged foods and beverages, fast food, white flour products. It is much more useful to choose food without sugar.

Unfortunately, yellow brown sugar is much more expensive, and the choice in shops is small, besides there is a risk of fakes and falsifications. It is sparse and with a choice of products without refined sugar. To exclude from the diet a sweet component, it is necessary to eat at home and only freshly prepared food.

Sugar and its substitutes are, in fact, food additives. Some consider sugar a sweet death, others without it will not live a day. With advertising publications in mind, which are both for and against sugar, one should not forget that we receive a large dose of sugar with finished products. Rejecting it in favor of home food and food without sugar will reduce possible risks without reducing the overall sweetness of life.