Learn More About Natural Sweeteners Before Using Them

We love to feed on sweeteners every day and almost every food has been added with sugar. It can be our morning coffee, dessert, or any food we love to eat. With the reports on the undesirable health effects of sugar, new natural sweeteners are sprouting up on the aisle of the supermarket. They are natural because they are not synthetically manufactured but originated from plant sources.

Yet, the majority of consumers are not educated on how to incorporate them or have little knowledge on how they affect our health. Surprisingly, we tend to imagine that something natural is good for our health. However, when it involves sweeteners, consuming excessive natural stuff can be counter productive especially on our well being.

Refined sugar and sweeteners have hit almost 13 percent of daily calorie consumption of the population in the United States. The substantial intake of sugar is linked to weight gain and serious medical issues. If you happen to consume lots of sugar, then you take actions today to cut down your sugar intake in general.

Based on the guidelines of The American Heart Association, the caloric intake for women should not go beyond 100 calories per day whereas for men, it should not go above 150 calories per day. When you add sugar to make your food sweet, it is better to opt for sources that come with certain nutritional values. Read on to learn more about the pros and cons of various kinds of natural sweeteners.

Raw Sugar

Raw sugar or turbinado sugar is not the same as refined or white sugar. The differences lie in the texture and color of the granules where they are large, coarse, and slightly brown in color. Most of use think that it is healthier to consumer raw sugar than processed sugar. However, both of them share similar features as they are sucrose. They are made from sugarcane or sugar beet. One tablespoon of raw sugar boasts 60 calories and 15 grams of sugar.

Refined sugar is a clean version of raw sugar. That why it is white in color. The nutritional values in raw sugar is so small that it can’t compensate for the adverse effects of sugar consumption on our weight, oral health, and the risk of chronic diseases.

Barley Malt Syrup

Natural Sugar

When the grains of barley sprout, its starch is broken down into sugars mainly maltose. Barley malt syrup is rich with antioxidants which prevent cellular damaged. When compared with other sweeteners in terms of antioxidant content, it is second only to blackstrap molasses. A single tablespoon of barley malt syrup supplies 60 calories and provides 8 grams of sugar.

Fruit Juice

The sources of fruit juice are usually apples and grapes. For sweetening, they available in concentrated form. Although on the surface, they are better than table sugar or corn syrup but they can only offer vitamin C. In addition, you will receive sufficient calories in the form of fructose. Remember to use them in moderation as anything excessive can do more damage than good on your health.

Coconut Sugar

Coconut sugar or coconut palm sugar is a new sweetener that is seen on supermarket shelves lately. It follows the same process for to maple syrup but it uses sap of a coconut tree. The glycemic index for coconut sugar is only 35 but for table sugar, it is 68. In other words, you will have better control of blood glucose and insulin with coconut sugar. For regular sugar substitution with coconut sugar, you need to use one-to-one ratio. One tablespoon of coconut sugar consists of 45 calories and 12 grams of sugar.

Maple Sugar

Maple syrup is boiled until all the water is gone. This is the process of making maple sugar. At the end, you will have crystallized sugars with a distinctive maple flavor. Maple sugar has fewer calories than normal sugar. For one tablespoon, maple sugar provides 33 calories while table sugar provides 50 calories. It also supplies your body with essential nutrients such as calcium, potassium, iron and zinc. The best part is that unlike table sugar, you don’t need to use a lot of maple sugar to sweeten foods. One cup of table sugar is equivalent to two-thirds of a cup of maple sugar. It is always healthy when you consume less consume regardless of the source.

Fitness And Walking Go Along Very Well

Walk Daily To Stay In ShapeCrossfit is gaining popularity but not walking. Walking may never be a favorite activity. And it will never come as close as Ironman races. However, many fitness professionals believe that walking is a lot better than any kind of workouts.

It is difficult to exercise whether at home or gym. Walking is easier as it is something you can do everyday.

How often do you sit every day? You are not making any difference in your health if you think you can cancel 10 hours of inactivity with one hour of exercise.

One study by the University of Texas School of Public Health reveals that every week marathoners invest about six and half hours in training. The interesting part is that their daily sitting duration is between 8 and 10.75 hours.

According to most perception, the only way to be fit is to exercise long hours at the gym. The scientists at the Indiana University discover that you can counter the impacts of prolonged sitting which affects the arteries in the leg by spreading 3 five-minute walks over three hours of prolonged sitting.

You can start walking 3 miles per hour. Then gradually boost your pace so you can hit 4 miles per hour.

A recent walking guideline proposes 10,000 steps a day. If it is too much for you, forget it. All you need is at least 150 minutes of exercise each week.

Walking can be great but it does not give your body everything it needs. If you want stronger bone, you should run. To develop more muscles, you should do resistance training.

Movement is essential for your body. It is the same your body receives its nutrition daily. Walking can be answer.

Regular Fruit Consumption Almost Halves Heart Problem Risk

There is an increasing rate of death among those with heart attack. Yet you don’t see such stats in Eastern countries like China. This high rate of fatality could be caused by unhealthy lifestyle and eating habits embraced by the people in the West.

Regular Fruit Consumption Almost Halves CVD Risk

Do you know that eating fruits everyday slashes heart disease risk by up to 40%? What bewilder me is the difference in risk between those who consume fruit daily and those who do not is nearly 15%. Guess what? You don’t have to eat a lot of fruits. The participants in the study who enjoyed the lower risk of CVD only ate around one and a half portions or 150g in weight.

I think it is time to do something about our diet.

Maybe you should incorporate fruits into your daily diet if you don’t want to suffer from heart problems. You can reduce the risk further by eating more fruits. If you’re struggling to meet your daily needs of fruits, frozen, dried or tinned in juice also count.

Antibiotics’ Future Found In Bacteria From Bees

Raw honey have been effectively used against infections for a long time. Fresh honey is easily available in developing countries. Nevertheless, this source is depleting in advanced countries. In addition, for those who live in Western world, the cases of antibiotic resistance are getting more and more.

Why raw honey is so effective in treating infections? 13 lactic acid bacteria in raw honey has been identified by Sweden’s Lund University researchers to create numerous antimicrobial compounds. They wondered  how it would fare on infections such as methicillin-resistant Staphylococcus aureus (MRSA), ancomycin-resistant Enterococcus (VRE) and Pseudomonas aeruginosa?  The result from the laboratory is satisfactory.

Only horses has been given this treatment outside of the lab. The horse owners tried different ways to get the wounds to heal, however it was the use of lactic acid bacteria that got the job done. One highly probably explanation on why it works so effectively is because there’s a huge variety of active substances involved.

When a treatment only has one active compound, such as antibiotics, that treatment is only effective on a limited variety of bacteria.  No doubt 13 lactic acid bacteria would prove to be more beneficial as it can fight off a larger scope of pathogens.  For millions of year it has safeguarded the bee colonies and their honey from bad microorganisms.

If you think using honey you bought at the store will give you the same results, think again. Sadly, store bought honey is void of living lactic acid bacteria, unlike fresh honey.