Tutte le alternative allo zucchero

Lo zucchero è da tempo ormai demonizzato, spesso ridotto, talvolta addirittura eliminato dall’alimentazione: scopriamo quali sono tutte le alternative allo zucchero per sostituirlo con alimenti più salutari capaci di dolcificare le nostre preparazioni in modo naturale.

alternative allo zucchero

Fruttosio

Il fruttosio è il dolcificante più diffuso, presente naturalmente nella frutta. Non rilascia insulina, cosa che avviene con il glucosio e il saccarosio, e perciò va preferito allo zucchero raffinato. Tuttavia viene assorbito rapidamente dal fegato, dunque non bisogna comunque esagerare perché viene immagazzinato immediatamente.

Miele

Anche il miele va consumato con moderazione perché viene assorbito molto velocemente essendo uno zucchero semplice composto da fruttosio e glucosio. Le sue molte proprietà tuttavia ce lo rendono preferibile ad altri tipi di dolcificante. Purché si scelga di qualità.

Sciroppo di agave

L’agave è estratto in forma di sciroppo dalla pianta omonima. È importante scegliere il prodotto naturale realizzato secondo tecniche tradizionali, anche se più costoso, rispetto ai succedanei additivati con fruttosio.

Melassa

Sottoprodotto che si ottiene dalla lavorazione dello zucchero di canna, ha la consistenza di uno sciroppo e un colore scuro. È un’ottima fonte di vitamine e minerali.

Sorbitolo

Ideale per i diabetici perché richiede poche quantità di insulina, si ricava generalmente dallo sciroppo di mais ma si trova anche in alcuni frutti come datteri, susine e prugne. È leggermente lassativo, dunque va consumato con moderazione.

Xilitolo

Stesso effetto lassativo per lo xilitolo, che ha basso contenuto calorico e non richiede insulina per la sua metabolizzazione. Si trova nelle fibre di alcune piante quali canna da zucchero, betulla e mais.

Sciroppo d’acero

Ricavato dalla linfa dell’omonimo albero, contiene sostanze antinfiammatorie e antiossidanti oltre a molti minerali. È ideale per chi ha problemi di digestione. È bene sceglierlo con cura, favorendo lo sciroppo d’acero al naturale e non i prodotti “a base di” sciroppo d’acero che ne contengono piccole quantità.

Sciroppo di riso

Noto anche come malto di riso, è composto da tre zuccheri, il maltosio, il glucosio e il maltotriosio.

Sciroppo di malto

Deriva dal malto d’orzo, è scuro e ricchissimo di vitamine e minerali. È l’ideale da utilizzare in cottura, per esempio per preparare deliziose frittelle.

Zucchero di palma

Noto anche come sago, si ricava dai fiori della pianta. Contiene vitamine del gruppo B e ha un basso indice glicemico, quindi è adatto a chi segue un regime alimentare ipocalorico allo scopo di perdere peso.

Zucchero di palma da cocco

In forma liquida, si ricava dalla linfa delle noci di cocco. È ricco di vitamine del gruppo B e minerali ma anche di acidi grassi, antiossidanti e polifenoli. Contiene inoltre inulina che ha effetti benefici sulla flora intestinale.

Stevia

Diventata di moda negli ultimi anni, la stevia è una pianta sudamericana da cui si ricava l’omonimo dolcificante vegetale che in Europa è stato ammesso solo nel 2011. Ha un potere dolcificante di circa 300 volte maggiore rispetto il saccarosio. Bisogna osservare con attenzione le etichette per scegliere un prodotto puro e non additivato con aromi o destrosio.

Sciroppo di yacon

Deriva dalla radice della omonima pianta, parente del girasole. Ha un sapore che ricorda quello di una pera e di una mela. È ricco di probiotici, minerali e vitamine e ha un basso indice glicemico.

Photo | Thinkstock

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