Maple syrup en honing gezonder dan suiker?
There is a lot of confusion about sugars. And with so many products and recipes claiming to contain "healthy sugars," I can understand why. But to get right to the point, there is no such thing as healthy sugars. Maple syrup and honey are no healthier than sugar.
Sugars: What your body sees
Your body does not distinguish between sugars, even those in fruit and those in candy. The reason we consider fruit healthy is because of all the other nutrients it contains, the nutrients that are good for your health, not because of their sugar content. All sugars, regardless of their source, are broken down into glucose, which serves as fuel for our bodies, and they all provide the same amount of calories.
There is a slight difference in how quickly this happens, though. Table sugar raises your blood sugar faster than honey or maple syrup, and too many spikes in your blood sugar are unhealthy.
The truth about 'nutritious' sugars
While it is true that some sweeteners such as honey, maple syrup and agave syrup contain small amounts of trace elements, minerals and vitamins, the amount is too negligible to make a real contribution. Therefore, you can forget the idea of "healthy sugars" based on these added nutrients right away.
Choose value-added sugars
Although we absolutely need sugars for energy - it is the fuel for our bodies - it is best to get them from foods that also contain essential nutrients, such as fruits, vegetables and unsweetened dairy products such as low-fat yogurt and skim or semi-skimmed milk. These foods offer vitamins, minerals and fiber along with their natural sugars, making them generally a healthier choice.
Nutritional value
Most sweeteners consist mainly of sugar. Liquid sweeteners contain added water, which lowers the percentage of sugar. To give you an estimate of the number of calories per 15 g (about 1 tablespoon):
Table sugar: 60 kcal (15 g sugar = 100%)
Coconut blossom sugar: 60 kcal (15 g sugar = 100%)
Honey: 48 kcal (12 g sugar = 80%)
Maple syrup / Maple syrup: 40 kcal (9 g sugar = 61%)
Agave syrup: 40 kcal (9 g sugar = 61%)
By comparison, a sugar cube weighs about 4 g. So eating one tablespoon of syrup or honey is equivalent to eating 2-3 sugar cubes. Perhaps this shocks you somewhat, or at least surprises you, but it is good to be aware of what you are consuming.
In addition to the previously mentioned sweeteners, dates are often used in recipes. Although 15 g of dried dates contain similar calories and sugars as the others (47 kcal / 73% sugar), there is also positive news here: dates are a good source of fiber and potassium, making them a healthier option.
Conclusion
Based on the above information, we can conclude that the concept of "healthy sugars" does not exist. While some sweeteners may offer small nutritional benefits, it is best to choose sugars from nutritious foods. By understanding the sugar content of foods and how they work, it is easier to make healthy choices.
If you have questions or need help achieving a balanced diet, please feel free to send me a message. As a Nutritionist and Lifestyle Coach, I am here to provide personal guidance and support with your goals for a healthier lifestyle.
I hope this post clarifies any misconceptions and helps you make more conscious choices about your sugar intake. And above all, don't let all the myths out there fool you! 🙌🏼