Tag: sugar

Does lemon lower blood sugar? The word to the nutritionist – Italian cuisine reinvented by Gordon Ramsay

Really lemon lowers blood sugar? Juicy and with a particularly sour flavour, the lemon it can be consumed in different ways. You can drink the freshly squeezed juice or use it together with the zest and pulp in dishes and dishes. Thanks to its particular aroma, this fruit is a real natural flavor enhancer. «Lemon adds flavor and at the same time allows us to reduce the use of other condiments which, in excess, increase health risks, explains the nutritionist Valentina Schirò, specializing in food science. «It also boasts an appreciable content of water, antioxidants, including flavonoids such as hesperidin and mineral salts, especially potassium. The organic acids it is rich in, including ascorbic and citric acids, are capable of improving the assimilation of some nutrients. «For example, they facilitate the absorption of heme iron present in foods of animal origin such as meat and fish and are capable of even doubling that of “non-heme” iron found in foods of plant origin such as whole grains, legumes including beans, vegetables, especially rocket, broccoli and artichokes.” In recent years several studies have focused on the properties of this fruit, in particular slow down the assimilation of sugars into the blood and consequently to have beneficial effects in the fight against the onset of type 2 diabetes and insulin resistance. So, returning to the initial question: does lemon really lower blood sugar? Here’s what’s true.

What the studies say

«Lemon is a fruit that can be consumed by those with alterations in sugar metabolism, for example in cases of diabetes. In fact, it has a reduced content of sugars that are easily assimilated by the body”, explains nutritionist Valentina Schirò. «The studies that have highlighted the benefits of this fruit in lowering blood sugar levels have mostly been conducted in vitro and in relation to the consumption of starches. In one study conducted on humans, a team of experts has highlighted that the consumption of its juice is able to reduce the body’s glycemic response to the glucose that is released by the consumption of bread starch, significantly lowering the average peak concentration of blood glucose by 30% and delaying it by more than 35 minutes. Another study highlighted that the consumption of lemon juice is able to lower the glycemic response and increase both gastric secretions and the speed of emptying. Although these studies both conducted on humans have highlighted the benefits of lemon juice, at the moment the evidence available in the scientific literature is still little and therefore insufficient to be able to recommend lemon for lowering blood sugar.”

What real benefits does lemon have

Lemon is a fruit that is an ally for figure and health. It is therefore perfectly fine to use it in dishes and dishes, but it is better to avoid gorging on it. «Excessive consumption of lemon is associated witherosion of tooth enamel and in case of reflux and stomach acid problems it can worsen the discomfort due to the richness of acids”, says the expert. The juice of this fruit as well as the zest and pulp are excellent for reducing the use of salt and sauces rich in sugar and fat, the consumption of which is associated with various health problems. But the benefits also depend on what is consumed in the meal. «For example, consuming a salad seasoned with lemon juice in a meal rich in refined carbohydrates and with a high glycemic index such as rice, pizza or boiled potatoes does not have miraculous effects on blood sugar. The same applies if you use lemon in sweets or desserts, rich in rapidly absorbed sugars. So lemon, although rich in beneficial properties, does not lower blood sugar, as is often believed.”

Borlotti salad, cabbage and pickled lemon

After such a substantial salad you will certainly be full, but without weighing you down and there will also be a little hole left for dessert

Go to the recipe

How to replace sugar in sweets: all doses – Italian Cuisine

How to replace sugar in sweets: all doses

Replacing sugar in sweets can be a necessary operation for those who want to stay lighter or follow a low-calorie diet. Let's find out which ingredients can be used and the doses needed to not alter the flavor of the recipes

Like replace sugar in sweets to make gourmands and fans of cakes And dessert without compromising the flavor of the dishes and winking at those who bring forward a low-calorie diet?

We will try to answer this question by trying to list all possible alternatives to use in the kitchen and the proportions to keep for do not alter the taste of the dishes.

The first premise to do when you have to replace sugar in sweets is the one between ingredients in dust and those liquids. When using the former, it is certainly easier to use the alternative because it's easier do the same doses in the recipes.
Liquid preparations, another factor to always keep in mind when looking something that can be used in place of sugar granulated, inevitably change the consistency of the dishes.

How to replace sugar in sweets: powdered ingredients

The traditional sugar it can also be replaced with that of coconut. Of color Brown, This ingredient is similar to that of cane but definitely sweeter. Can be used in same proportions than the white one.

One of the powdered ingredient most used instead of sugar is the fructose, a natural product that has a higher sweetening power than traditional sugar. Precisely for this reason, the advice is to use 80 g of fructose when 100 g of semolina is needed in the recipe.

A natural sweetener, very powerful and perfect for low-calorie diets and those with particular diseases related to the consumption of sugar, is the stevia. This product it has no calories and can be used in much smaller quantities than traditional white sugar. 40 g of stevia can replace 100 g of granulated sugar. It must be borne in mind, however, that the taste of sweets will change slightly, with a slight licorice aftertaste.

How to replace sugar in sweets: liquid ingredients

The liquid product which is most frequently used to replace sugar in sweets is honey. This delicious natural ingredient has a intense sweetening power and 100 g of white sugar can be replaced with 80 g of honey.

Those looking for a valid alternative can try the malt, obtained from the fermentation of cereals, it should be used in larger quantity compared to granulated: 130 g of malt instead of 100 g of granulated sugar.

A liquid mix which is obtained from the processing of cane and white sugar is the molasses. It has a high sweetening power: 80 g of molasses are enough for 100 g of traditional product.

Other effective ways to replace sugar in sweets are the syrups. The most used are that of apples and that of Maple tree: natural products capable of sweetening even with smaller quantities than white sugar. In fact, 80 g of syrup is enough to replace 100 g of traditional ingredient.

Completely gluten-free and therefore also suitable for those suffering from intolerances it is, finally, it rice syrup. In this case, the sweetening power is lower and 130 g of product are needed to guarantee the same flavor as 100 g of white granulated sugar.

For some original and simple ideas to do for desserts with "alternative" sugars do not forget to browse ours gallery!

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Pasta, how to eat it so as not to raise your blood sugar – Italian Cuisine

In order not to raise the sugar level too quickly and promote health problems, it must be prepared with the right ingredients. Here is a series of useful tips to put into practice in the kitchen

There pasta it is one of the most loved foods and often also the first one that is easily given up at the table, especially if you have it weight or health problems such as high blood sugar. "Pasta, contrary to popular belief, is a food that should not be eliminated, but rather consumed in the right quantities and combined with the right foods so as not to raise the blood sugar level too quickly, that is, the blood sugar" says the nutritionist Nicoletta Bocchino. «First of all, it is enough to avoid associating it in the same meal with other sources of carbohydrates such as bread, but also pizzas, sweets and desserts. Excessive consumption of these foods causes blood sugar levels to rise and then quickly collapse, stimulating an overproduction of insulin, which triggers a whole series of mechanisms that favor the onset of overweight, type 2 diabetes and many others. other disorders , says the expert, who here suggests a series of tips on how to eat it so as not to raise blood sugar.

Bring it to the table whole and cooked al dente

«Compared to refined pasta, wholemeal flour pasta has a lower glycemic index and load, consequently causing blood sugar levels (glycaemia) to rise and fall less rapidly. The merit is due to the presence of soluble fibers, which have hypoglycemic properties ”, explains nutritionist Nicoletta Bocchino. To further lower the glycemic index of the dish, that is the speed with which blood sugar levels rise after eating it, it must be brought to the table al dente. «Prolonged cooking makes the starches in which it is rich more assimilable. He also promoted the classic cold pasta recipes such as salads. The advantage? "Cooling in the refrigerator makes starches less assimilable."

Avoid that scondita and eat it with vegetables

Unseasoned pasta has a higher glycemic index than that sauteed in a pan with extra virgin olive oil and vegetables. «Vegetables, especially leafy ones, are excellent allies to keep blood sugar levels stable. Combined with pasta, they make the absorption of sugars in the intestinal tract slower. The merit is always due to the richness of soluble fibers that form a sort of gel inside the stomach which together with the good fats of the oil slow down their absorption ", says nutritionist Nicoletta Bocchino.

Yes also to spaghetti with fish

«Fish is a low glycemic index food. It provides proteins that help keep post-meal blood sugar at bay because they slow down the absorption of carbohydrates from pasta. Thanks to the high content of polyunsaturated fatty acids, they give satiety, allowing you to reduce the portions at the table and consequently the glycemic load of the meal ".

5 ingredients to add to the pasta to avoid raising your blood sugar

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