How to replace sugar for a child

Caries, dermatitis, hyperactivity - these are the consequences of excess Sahara the child's diet is just the tip of the sweet iceberg. Recent studies have shown that sweets often have problems with memory and concentration. Children find it difficult to learn the material at school, are scattered and inattentive.

Sugar norms

In addition to the obvious sweets and soda that kids consume, there are hidden sugars. It is found in many products - and it is important to read labels to control the daily consumption of the product. And the norms are. This simple carbohydrate is strictly prohibited for children under four years old. From 4-6, the permissible consumption rate is 19 grams of sugar per day. Up to 11 - no more than 25 grams. After - the permissible rate is 30.

How to replace sugar?

Dark sugar. For example, reed. The easiest way to switch from white refined if your child is accustomed to tea with sugar. In terms of sweetness, it is the same, but its glycemic index is lower, so the energy received will not go to chubby cheeks, but to support the vital activity of the body. It is important - only an unrefined product is useful. And again - do not overload, it is the same calorie content as white sugar.

GI - 55

Kcal - 380

A little trick - you can smoothly switch from reed to coconut. Which is less sweet. Its GI is even lower than that of cane and beet sugar.

GI - 35

Kcal - 375

Syrups

A huge number of syrups are now available in eco-food stores. Yes, they are an order of magnitude higher in price than regular sugar. But a natural sweetener in moderation can help you reduce your cravings for unhealthy sweets. The most popular syrup is maple. We often see him on the table at the Americans. This is because sugar maple mainly grows in Canada and the United States. Manufacturers name 54 useful components of maple syrup, including the vitamin B group.

GI - 55

Kcal - 250

Agave syrup

For its production, the same agave is used as for tequila. But fear not, this sweetener will not harm, although it is about one and a half times sweeter than sugar. Does not cause a rapid spike in blood sugar. Important - agave syrup must be organic, with minimal processing. Otherwise, the benefits in it are minimized.

GI - 15

Kcal - 310

Jerusalem artichoke syrup

or, in our opinion, an earthen pear. Remember the taste like potatoes, but like not?

The syrup tastes different - it is like flower honey. This sweetener contains prebiotics that help the gut and is also endowed with anti-inflammatory properties.

GI - 13

Kcal - 260

Date

Concentrated date syrup - great for sweetening porridge, cheese cakes and pancakes. It contains vitamin C as well as zinc. By the way, this syrup can also be made at home. It is enough to soak in hot water for 2 hours, beat, and squeeze through cheesecloth and strain again.

GI - 35

Kcal - 277

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