Syrups and molasses: not all are healthy

The World Health Organization recommends reduce the amount of free sugars that we consume daily at no more than 25 grams. Consuming more than this amount has been linked to increased risk of cavities, obesity, diabetes, cardiovascular disease, and cancer.

Free sugars are found in the white sugar either tablesyrups or syrups, honey, molasses, juices, juices, nectars and fruit concentrates.

Get used to the natural flavor of food

The best thing to get the sweet taste isresort tofruit, especially the banana; to sweet-tasting vegetables such as pumpkin, sweet potato and carrot, and to dried fruit, such as dates, raisins and dried apricots.

And if what you want is sweeten a dishthe best alternatives are xylitol either birch sugar and the stevia.

What are syrups

The syrups or syrups They are juices that are extracted from different plants and that are treated to eliminate part of the water and concentrate their sugars.

Its sugar content ranges between 70 and 90%, of which most are fructose. Its quality varies greatly depending on the extraction and production process.

The healthiest syrups

The best known are the maple and agave syrupsbut there are also syrups ofyacon, coconut and corn. This last option is the least healthy because of its high fructose content (Do you have fructose intolerance?).

Dark agave syrup, yacon syrup, and coconut syrup can be healthy options as long as they are for punctual consumption and in moderate amounts. In all three syrups, organically produced options, which are free of agricultural pesticides and devoid of artificial additives, are preferable.

the yacon It is a tuber from which an expensive and quite healthy syrup is obtained. With a low glycemic index (IG 1), it is suitable for diabetics and people with cancer. It behaves like a prebiotic and promotes the growth of healthy intestinal flora. Excess can cause flatulence or diarrhea.

The importance of the glycemic index

The glycemic index (GI) measures the ability of a food to raise blood glucose. The GI of the syrups varies according to the plant and the elaboration. When it is over 55 it is considered a high glycemic index food (choose them with the lowest GI possible). For reference: the GI of corn syrup is 115; the maple one is 65; coconut, 35; that of agave, 10-15; and that of yacon, 1.

Most are high in fructose, which does not produce drastic blood sugar spikes, but ends up turning into fat. Many low glycemic index syrups can eventually cause obesity, diabetes and cardiovascular diseases, and their consumption should always be moderate.

The syrups have some minerals and antioxidants and they are rich in fructose, but that is not why it can be said that they are healthy. Replacing refined sugar with syrups is just one less bad option; therefore, do not abuse the syrups.

What are molasses

The molasses or maltsare the result ofcereal fermentation such as rice, wheat, barley or corn, to obtain a sweetener that resembles honey.

Malts are rich in maltose, which are simple sugars that are quickly absorbed and therefore raise blood glucose when consumed. Molasses have a high glycemic index and they are not suitable for diabetics.

The naturally fermented molasses They have a greater amount of complex sugars and a lower glycemic index (45, compared to 80-90 for conventional ones). They are the best option: check on the label that they contain malted barley (the leavening agent).

Be careful if you are celiac

Although most molasses is obtained from gluten-free grains, such as rice or corn, it is fermented with barley, which is It contains gluten. Therefore, if you are celiac you should look for rice or corn syrups that have been made with previously purified enzymes.

Rice molasses, rice honey, or rice syrup It is fashionable and it may be one of the least harmful molasses, but it is not healthy for that. Rich in simple sugars, its glycemic index is high and it is not suitable for diabetics. It is rich in calcium and potassium (refined sugar lacks the minerals), but it can contain high levels of arsenic.

Molasses cannot be said to be healthy because they are rich in simple sugars that raise blood glucose levels. In case of habitual consumption, this translates into obesity and diabetes. If you consume them sporadically, try to reduce other sugars in the food.