What does not need to replace sugar
If you decide to give up sugar, your first desire is to replace it with natural sweeteners, for example. A weighty argument: their energy value is 1,5-2 times lower than that of sugar. However, they will not help you lose those extra pounds, since they have a high calorie content. And sorbitol and xyly, when consumed in excess, can cause diarrhea and contribute to the development of cholecystitis.
A few words about artificial sweeteners. In Russia, the following are popular and allowed:. But with them, too, not everything is good.
Saccharin sweeter than sugar on average 300 times. Banned in the USA, Canada and the European Union, as it promotes the development of cancer and affects the exacerbation of gallstone disease. Contraindicated in pregnancy.
Acesulfame sweeter than sugar 200 times. It is often added to ice cream, candy, soda. It is poorly soluble and contains methyl alcohol, which negatively affects the cardiovascular and nervous systems, and can also be addictive. Banned in the USA.
aspartame almost 150 times sweeter than sugar. It is usually mixed with cyclamate and saccharin. It is present in over 6000 product names. It is recognized by many experts as dangerous: it can provoke epilepsy, chronic fatigue, diabetes, mental retardation, brain tumor and other brain diseases. Contraindicated in pregnant women and children.
Cyclamate sweeter than sugar about 40 times. It is categorically contraindicated for pregnant women and children. Can cause kidney failure. Banned in the USA, France, Great Britain since 1969.
American experts from North Carolina have proved that sugar substitutes can have the opposite effect: a person who regularly uses them runs the risk of gaining excess weight, because he will try to get as many calories from the rest of the food as possible. As a result, the body’s metabolism slows down, which will immediately affect the figure.
What then is
Minimize your intake of simple carbohydrates (sugar, honey, fruit juices and other sugary drinks). It is worth abandoning ready-made confectionery products containing not only a large amount of sugar, but also fat.
Incidentally, fats must be present in the diet, but in small quantities – unrefined oils are best suited – olive, grape seed or walnut. They contain polyunsaturated and monounsaturated fatty acids important for your body. They can be added to salads or pureed soups, and try to minimize fried foods… Better to give preference to baking, stewing, boiling or steaming. From fatty sausages and smoked meats, canned food will have to be abandoned forever.
It is important that the amount of protein, fat and carbohydrates is uniform throughout all meals.: for breakfast, you can, for example, eat cereals or muesli, low-fat cottage cheese, eggs; for lunch – fish or meat and more vegetables. Vegetables and fruits for an afternoon snack, and a minimum of calories for dinner.
It is better to switch to dietary meats, for example, to eat more. For fish lovers, advice: take your pick.
Fruits and vegetables can be consumed in small amounts due to their glycemic index: for example, bananas and potatoes are high in calories. Dried fruits are not highly recommended. They contain fast carbohydrates. Least of all are prunes, dried apricots, figs. They are allowed to eat several things a day. Nuts, too, should not drown out hunger.
But there are some super fighters with diabetes. For example, Jerusalem artichoke. It is able to prevent diabetes. Its tubers contain inulin – a useful soluble polysaccharide, an analogue of insulin. Inulin alone is even used to treat diabetes. Once in the body, it partially turns into fructose, which is much easier for the pancreas to cope with. However, “there are spots in the sun” – about the features of Jerusalem artichoke.read here.
And here you will find a collection recipes for diabetics.
And for the sweet tooth, a recipe for supereklers made from whole grain flour in olive oil for those who decide to minimize their sugar consumption.
You will need:
- 500 ml minimum fat milk
- 500 ml of drinking water
- 7 g of salt
- ¼ tsp stevia
- 385 ml of extra virgin olive oil with a delicate delicate aroma and taste
- 15 g butter
- 600 g whole wheat flour
- 15-17 eggs
In a large saucepan over low heat, combine milk with water, salt, stevia, olive oil and a slice of butter. Boil.
Sift the flour, return the bran to the flour. When the liquid boils and begins to rise, add flour and stir vigorously with a wooden spoon. Without removing from the heat, continue to dry the future dough, stirring all the time until it becomes smooth and shiny.
After that, transfer to the bowl of the food processor and continue kneading with a hook at medium speed until the dough cools down. If you touch the bowl with your hand, it should be warm. If there is no harvester, continue drying for another 2-3 minutes on the fire.
Stir in eggs one at a time. The last 1-2 eggs may not be needed, or one extra egg may be needed.
The finished dough should fall off the spoon with a wide ribbon, falling in three steps. The triangular beak of the dough should remain on the spoon. The dough should be sufficiently sticky and elastic, but not blur when the eclairs are deposited.
Using a pastry bag and a nozzle with a diameter of 1 cm, place on a baking sheet covered with baking paper, strips of dough 10 cm long.Eclairs greatly increase in volume, so a lot of space must be left between them (at least 5 cm).
Bake on no more than 2 trays at a time. Place the baking sheet in an oven preheated to 210–220 ° С and immediately lower the temperature to 170–180 ° С. Bake for 20-25 minutes. Eclairs are ready when the color of the dough in the grooves is as ruddy as on the bumps.
Transfer the baked eclairs to the wire rack until they cool completely. Then they can be immediately stuffed or frozen. It is advisable to start immediately or shortly before serving, so the freezing option is very convenient.
Before filling with the cream, make 3 holes in the bottom for the cream, in the center and at the edges, using a stick or pencil, obliquely to pierce the inner partitions and free up more space for the cream. Fill with cream using a pastry bag with a 5-6 mm nozzle. The eclair is full when cream starts to come out of all three holes.
How to make several glaze and cream options for these sugar-free eclairs, see here.