Tag: sugar

How to cut sugar after the holidays: 5 tips from the expert – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana

The most popular question every January is: how to cut sugar after the holidays. In fact, the Christmas holidays are one of the periods of the year in which, more than others, there are real feasts of sugarspresent not only in panettone, nougats, sweets, but also in unexpected foods such as cotechino, zampone, cheeses and cured meats.

Limiting the consumption of foods rich in them immediately after the holidays is essential not only to avoid the risk of gaining many extra kilos, but also to avoid putting your health at risk. Frequent and exaggerated consumption of these nutrients in fact favors weight gain, but also the onset of disorders and pathologies such as hyperglycemia, type 2 diabetes, cardiovascular diseases, insulin resistance, mood and even tumors.

Here then how to cut sugar after the holidays according to the nutritionist’s advice Valentina Galiazzospecialist in clinical biochemistry.

How to cut sugar after the holidays in 5 tips

1. Limit consumption of dates and other rich foods

Dried fruit is much higher in carbohydrates than fresh fruit. For this reason it is necessary to eat it paying more attention to how it is consumed. «To avoid the risk of exaggerating with sugars, the ideal is to prefer those that have a lower glycemic index such as dried and natural apricots and plums, says the nutritionist Valentina Galiazzo. Then pay attention to the quantities. «To limit the consumption of sugars you need to ingest them a maximum of 30 grams per day and never at the end of the meal.”

2. Choose wholemeal bread for breakfast

«Granola, muesli and breakfast cereals in general often contain high quantities of added sugars including fructose and sucrose, which increase blood sugar peaks. A trick to cut the amount of sugar in your daily diet is to replace it with wholemeal bread, even better if stale and toasted, which has a lower glycemic index.”

3. Be careful with vegetable drinks

«Some vegetable drinks based on soy, coconut, almonds can provide a higher sugar content than that of milk of animal origin, explains nutritionist Valentina Galiazzo. «For this reason, before purchasing them, it is always a good idea to carefully read the information on the packaging and give priority to products that provide less sugar to avoid the risk of adding excessive amounts of sugar to the menus.

4. Consume more oranges and less juice

«Not only ready-made fruit juices, but also freshly squeezed citrus fruit juices have a high sugar content, including glucose and fructose, which the body assimilates quickly also due to the absence of fibre. It is better to consume more whole fruit which, thanks to the fibre, allows you to avoid sudden increases in blood sugar.”

5. Avoid sweetening your coffee

Even if you can’t do without classic white sugar, to reduce sugars, use spices instead of sweeteners. «They improve the flavor of drinks without increasing the sugar intake in the daily diet. Which ones to use? «Star anise is a very suitable spice for correcting the bitter taste of coffee, especially after lunch. It provides substances that, unlike sugars, facilitate digestion.”

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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