Salt and Sugar Substitutes
Salt SubstitutesSalt substitutes are low-sodium table salt alternatives marketed to circumvent the risk of high blood pressure and cardiovascular disease associated with a high intake of sodium chloride while maintaining a similar taste. They usually contain mostly potassium chloride, whose toxicity is approximately equal to that of table salt in a healthy person (the LD50 is about 2.5 g/kg, or approximately 190 g for a person weighing 75 kg).
Salt substitutes are various types of seasonings that are intended to provide enhanced flavor to food without the addition of salt. In most cases, a salt substitute will be used when an individual needs to lower the consumption of salt in the daily diet. Rather than eating bland food, it is possible to use other substances in place of the salt and still enjoy food that has a rich flavor.
The most common type of salt substitute are products that look and measure like salt. Many of these types of substitutes are created by using potassium chloride as a core ingredient. While the taste is not exactly like that of natural salt, this kind of salt substitute is usually close enough to provide an equitable level of seasoning to please many people. As an additional benefit, the potassium chloride helps to provide more potassium in the daily diet, something that many people can use to meet daily amount of the mineral recommended by many health professionals.
A second option is to make use of a salt substitute that is composed of several different herbs and spices. While making no attempt to emulate the taste of salt, these types of flavoring options make it possible to absorb a wide range of trace vitamins and minerals contained in the various spices and herbs. They also can help to add a bit of adventure to the process of cutting back on salt consumption, as they open the door to trying new ways to satisfy the taste buds.
Both types of salt substitute can be used in different types of recipes. The potassium chloride often is a better option when preparing foods such as breads and other baked items. The blends of herbs and spices are an excellent choice when broiling meats or preparing casseroles or similar dishes. Usually an individual may experiment with both options and identify which foods are better suited for a particular type of salt substitute.
It is important to evaluate the general health condition before making use of a salt substitute. This includes being aware of any allergies to ingredients found in the products, as well as avoiding their use if taking a number of different medications. A qualified physician or pharmacist will know if there is a health reason to avoid consuming any type of salt substitute.
Sugar Substitutes
A sugar substitute is a food additive that duplicates the effect of sugar in taste, usually with less food energy. Some sugar substitutes are natural and some are synthetic. Those that are not natural are, in general, called artificial sweeteners.
Different Healthy Sugar Substitutes
Choosing healthy sugar substitutes often depends on which aspect of health is most important to an individual. Those concerned with blood sugar levels often choose alternative sweeteners that have the least effect on blood sugar, such as saccharin and aspartame. Individuals who are concerned with nutrition may find molasses or honey among the best healthy sugar substitutes.
Blackstrap molasses is a viable option for those looking to replace the empty calories of refined sugar, particularly in baking. The calorie content of molasses is roughly equivalent to table sugar, but molasses contains a significant amount of dietary minerals. Two teaspoons of blackstrap molasses contains 12% of the daily requirement of calcium and 13% of the daily requirement of iron. Potassium, magnesium, and zinc are also provided by molasses, making it one of the most nutritious of healthy sugar substitutes.
Like molasses, honey provides some nutritional content for about the same amount of calories as sugar. Honey provides many of the minerals in molasses at slightly lower levels but contains many antioxidants as well. Additionally, honey is more slowly absorbed by the body than table sugar, making it a slightly better option for avoiding blood sugar spikes.
Individuals concerned with oral and dental health may find sugar alcohols to be among the best healthy sugar substitutes. These chemical sweeteners are listed under a variety of names, such as glycerol and xylitol, and are often found in sugarless gum and candies. Unlike sugar, sugar alcohols do not cause tooth decay. They also have a markedly reduced effect on blood sugar levels. Consuming sugar alcohols in large quantities can lead to digestive issues.
For diabetics and other individuals concerned primarily with blood sugar levels, healthy sugar substitutes are widely available. Saccharin is among the oldest and most recognizable sugar substitutes on the market. It has little to no effect on blood sugar levels and is frequently found in diet sodas and low-calorie desserts. Although no studies have conclusively linked saccharin to cancer in humans, several studies show an increased rate of bladder cancer in lab animals who were fed saccharin.
Like saccharin, aspartame also has negligible effects on blood sugar. It has also been linked to increased incidents of some cancers in lab animals. Additionally, individuals with phenylketonuria (PKU) should not consume aspartame as it can lead to brain damage and death.
Sucralose is a chemically modified form of sugar that is commonly used as a sugar substitute in frozen goods and diet drinks. It is also sold as a spoonable sweetener and has much the same consistency as sugar. Sucralose has no discernable effect on blood sugar levels. As of March 2011, no safety concerns were associated with the use of sucralose.
Stevia is another option in the sugar substitute industry, and its use is not without controversy. Nausea, muscle pain, and dizziness have been reported by a small number of people after using stevia. Some studies have shown that regular use of stevia lowers blood pressure and reduces blood sugar levels. Consequently, individuals taking medications for diabetes and high blood pressure can suffer adversely from the combined effects. As a result, some countries have limited the distribution of stevia to herbal supplements or have even banned the sale of stevia completely.
Natural Sugar Substitutes
Take a look at the types of natural sugar substitutes, and how to use them instead of refined sugar.
1. Raw Honey
Raw honey has a lower glycemic index than normal white sugar, and thus affects the blood sugar levels lesser than sugar does. Also, compared to sugar, raw honey is very nutritious and is sweeter than sugar. When used as a substitute in baking, food products made with honey should be heated at a slightly lower temperature (at least 25 degrees less). This because honey browns faster than sugar. To use honey as a granulated sugar substitute, follow these guidelines.
For smaller amounts, such as 1 tsp or 1 tbsp of sugar, honey can be used in the same amount. Thus, 1 tsp sugar = 1 tsp raw honey.
For larger amounts, such as 1 cup of sugar, reduce the amount of honey. Thus, 1 cup of sugar = 3/4th cup of raw honey.
Remember, that honey is a liquid, so while baking, you will have to reduce the portions of other liquids you use. If you use more than a cup of raw honey in a recipe, reduce the liquid by one-fourth of a cup per cup of honey.
2. Stevia
Stevia is a herb that is known to have almost 300 times the sweetness of sugar, without the calories. In fact, it is low in carbohydrates and sugars, which has made it popular as a sugar substitute. Also, studies have shown that the consumption of stevia does not affect blood sugar levels. However, it is always advisable to consult your doctor before resorting to any sugar substitute. It is available in a powder and liquid form at a variety of health stores. Because of its sweetness, it should be used in small amounts. It is not considered great for baking, because it does not add volume to the final product. It also does not caramelize like sugar does and neither does it keep the final product as moist as sugar does. However, there are several recipes available for the purpose of baking with stevia, which you can learn in order to bake with this sugar substitute. Natural forms of stevia include a powdered extract, which you can use instead of sugar in the following manner:
1 tsp Sugar = 1/16th teaspoon or a pinch of powdered stevia extract
1 tbsp sugar = 1/4th teaspoon of powdered stevia extract
1 cup sugar = 1 tsp of powdered stevia extract
3. Pure Maple Syrup
Pure maple syrup is different from the maple syrup you use for pancakes. It is an extremely healthy natural sugar substitute and is as sweet as white sugar. Another benefit is that it is free of preservatives. The darker the maple syrup, the richer in flavor it is. As is the case with honey, to bake with maple syrup, substitute 1 cup of sugar with 3/4th cup of pure maple syrup and reduce the liquid in the recipe by one-fourth cup per cup of maple syrup. Apart from baking, maple syrup is a great additive to sweeten a cup of tea, or a glass of lemonade!
4. Agave Nectar
Coming from a plant that resembles the aloe vera plant, agave nectar is slightly richer in calories than sugar and is also 40% sweeter than sugar. But it is healthier because it is organic. It has a low glycemic index, which works well for diabetics. Add it to your bowl of oatmeal, or mix it in a glass of milk as a sugar substitute. Natural form of agave nectar is liquid, and therefore, it has the same properties as honey and maple syrup when used for baking. Use agave nectar as a substitute when preparing a recipe that calls for granulated sugar. To do so, use 2/3rd cup of agave nectar, instead of 1 cup of granulated white sugar. Again, reduce the liquids in the recipe by about 1/4th cup, per cup of agave nectar.
If you are someone who has a sweet tooth and are used to eating baked and other goods made with refined sugar, developing a taste for these natural sugar substitutes is going to take a while. However, you also know that these are much healthier alternatives to sugar, so put in a little more effort, be a little patient and reap the benefits of resorting to these sugar substitutes.
Healthy Alternatives to Salt and Sugar For Healthy Diets
Salty and Savory Foods
• Use sea salt instead of refined table salt. Sea salt has more minerals and nutrients.
• Cook with garlic, onions and chilies to add flavor there are health benefits too! Both garlic and onions are natural antibiotics and may lower blood lipids and blood pressure. Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. Onions are also natural anti-clotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The capsaicin in chilies stimulate blood flow through the membranes.
• Spice with pepper, oregano, or pre-made spice mixes. Black pepper also has antibiotic and antioxidant properties, plus it aids in digestion and stimulates the breakdown of fat cells. Oregano helps to purify the system.
• Cut back on salty snacks.
Sweet Stuff
• Minimize or avoid products with sugar, high-fructose corn syrup or corn syrup near the top of their ingredient list.
• Use sugar that is less refined and processed like brown sugar, molasses, or muscovado sugar. Honey is natural and sweeter than sugar, so you’re likely to use less. All of them come with added health benefits, like additional minerals and nutrients.
• Erythritol based sweeteners like Z Sweet are natural, and healthier than chemically created sugar substitutes. It’s no calorie and is great for diabetics.
• Stevia is another alternative that is natural, has no calories or carbs, and is good for diabetics. It even comes in a variety of flavors!
• Then there’s Splenda, which may be somewhat healthier than other aspartame based sweeteners.
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