Every day I get questions from my students about sweeteners, what is the best to use in the diet, etc. So we go in today's video talks all about the sweeteners, which ones are welcome in which circumstances, there are sweeteners healthy. Do you have a sweetener that has calorie?
Look how curious. So stay with me until the end of this video, click on liked it and subscribe to the channel, because today the video is all about sweetener, and we're going to start by citing the following: sweeteners that are not legal for our health, as there are sweeteners that are very good for our health and healthy. And how Anvisa poses there are two types of sweeteners, sweeteners and dietary sweeteners.
Dietary sweeteners they have a power of sweetness. So they will leave where you put the sweetest but they don't have sucrose in their composition, these are the sweeteners that will not have quantity of considerable calories. And we have the normal sweeteners that will carry sucrose, which obviously has carbohydrates, peak insulin and etc.
So what will matter to us more are diet sweeteners going to be, perfect? Because we want to take calories, high glycemic index. So in that sense we will talk about sweeteners these substances are going have a very great, perfect sweetness power?
For a very small amount, then few milligrams will sweeten a lot more than sugar. As for dieters, for example: saccharin, stevia, sucralose, among others. They will have an amount small of low calorie relevance and a lot of sweetness power.
What is sugar light Leandro Twin that I see in markets, is it a sweetener? No, the light sugar is the following folks, they took, for example: 1kg of sugar and mixed there some sweeteners, which have no caloric value and leaves quite sweet. So you have a half and half, got it?
Would be how do you catch: Ah, instead of me putting two tablespoons of sugar, I'll put a spoon, and I will drip a sucralose together. So I'm going to leave half and half, I'm going leave a taste that I'm used to, but I will reduce the energy value. So it would be basically that in the same product.
This type of sugar is not entirely negligible. Because? Because the taste sugar and sweetener is different, anyone who experiences both Speaks: No, there is a difference.
And for you to leave sugar addiction, and go for the sweetener that it can cost a lot of your taste. So if you do little by little is more interesting. Ah Leandro Twin, but it’s not better to cut the sugar at once, since he’s not that cool?
Yeah, but if you cut it for a month, and then come back because you hated using sweeteners, it won't do any good nothing. So it’s better to go for it and when you change never come back, then this type of product can be useful. You spoke several names there, have so many types of sweetener like that?
Yes, we have more than 20 on the market, and let's talk a little bit about the main ones. The first on our list goes be acesulfame-K, you say: That K Leandrão, I already saw this K in the table periodical of other times, which will be what is? Yes, it is a sweetener from the potassium.
Is he that sweet? Yes, it arrives to be almost 200 times, to be more punctual 180 times sweeter than sugar, that is, if I take one gram of it is 180 times sweeter than sugar. Advantage, can go on fire, downside some people report a little bitter taste his.
Zero energy value, so if put it does not need to count in the diet. We also have the dreaded aspartame, which will be a combination of phenylalanine, and acid aspartic, is also 180 times sweeter than sugar. It is not recommended to take it to the fire, and it will have an amount of calories per gram, then it has to count in the diet.
Aspartame we have two major divisions, we have the defenders, because: Oh yeah the most studied sweetener that exists, and in that specific quantity released to the human beings have no problem. Already others potentially carcinogenic, or carcinogenic, totally unadvisable. Leandro Twin o do you think of aspartame, let's turn it off the microphones, and say what you think without being in the academic environment?
Me I don't particularly trust aspartame, and I don't use, in fact its taste is very tasty. So for a day of trash, for a recipe very specific, I might even want use, I avoid, but for a very sporadic thing neither do i I'm so afraid. For those who have phenylketonuria, listened very well, has phenylalanine in this sweetener, so it is totally contraindicated.
Sodium cyclamate, which is a substance derived of oil, yes, that's right. She has the power of sweetener, but it’s not that strong, for example: I spoke in the previous 180 times sweeter, she goes to her 30s, so it is at least 6 times less than the aspartame. It can go on fire, so recipes all right, but you have to be careful for those who are hypertensive, because it is cyclamate of sodium, so it will count as sodium in your diet, calories, zero.
Matter of flavor it is obviously sweet but less but the end of it tends to be sour, so the most people don't enjoy. Another derivative of oil will be saccharin, it is like that extremely sweet, 10 times sweeter, so she’s 300 times sweeter. You can go on fire, has no calories, only she has a bitter taste in the end too.
a of the most famous sweeteners is going to be the sucralose, and calls sucralose. Leandro Twin resembles a little sucrose. This, because it is a different sucrose molecule, then the name brought as sucralose.
And she was very popular because its flavor it is very well accepted, and it is 600 times sweeter, so a little bit of it leaves a lot candy. She doesn't have that bitterness at the end and it looks a lot like sugar, already that it is a modified sucrose. She has the high cost, but for those who do not consume it's not a big deal, zero energy value.
Only there is the following: It can be used in hot recipes? Yes, only when I I speak can I mean that it can be heated, that this will not leave your spoiled recipe, it won't change flavor, or anything. But there’s a lot of research interesting, which shows that when the sucralose is heated it turns potentially carcinogenic.
So what we know best is that sucralose it is excellent, and very good, and not harmful to our health, in quantities obviously careful, without excess, as well as anything else that we can use in our food, but when we heat it up it doesn't it's cool, then: I'm going to have a juice cold. Beauty. I'll make a recipe icy.
Beauty. I'll put in my coffee hot. Contraindicated.
Me particularly I use sucralose in these conditions, just to cold things. And for hot things which would be ideal? Stevia.
Stevia, in fact, not only for hot but for cold, it is a healthy sweetener. Stevia comes from stevioside, which is a plant and has a power to sweeten 300 times more than sugar. Only he is from a plant, so he has a flavor, a flavor that many people don't like.
So stevia doesn't have much acceptance levels equal to sucralose, I say from experience. Which one do I like sucralose or stevia more? Sucralose, but for cold things I will always in sucralose.
For hot things always on stevia. It also has a high cost, but the amount you use is not giant. So, more or less, let's say like this that passes.
And it has a little bitter taste that we have to emphasize that in some recipes spoils well. Others are already absolutely imperceptible, so why example: Peanut butter when you put sucralose and stevia, it doesn't change anything, the two are basically the same. Now, if you will sometimes put it in a tea, actually sucralose will be very tastier than stevia.
So stevia is for those who seek full health, you can always use it, it even has benefits to our health, in the process digestive, so it's wonderful. Only you have to adapt to the taste, and this adaptation it can take a long time. And obviously when will you compare it to something else stevia tends to be second place because of sucralose but we gain in terms of benefits to our Cheers.
We have the fructose sweetener, but it is a sweetener that is not dietary. So for each gram there are 4 calories like sugar, perfect? We have some uses, because its metabolization is hepatic, so some diabetics can use.
It has a flavor very well accepted, and very tasty. But as it has considerable calories, it is not normally used in diets. Pure bitol that comes from fruits and algae have a a little sweet power, it’s not very strong, but it has a little bit of calories, half in relation, basically half in relation to the sugar.
Only it has a laxative effect, so if you increase his dose we will have problems. And there are also some sweeteners on the market that will mix several trying to find a flavor, a cost benefit, let's say so, efficient. So let's say: I am a person who doesn't buy these, I always buy separated, in my house I have sucralose and stevia.
Let's assume that today is a day of garbage, and I want to make a meal, more or less, I don't need to kick the bucket. So how does my taste buds I'm used to it I don't need sugar, but suddenly I putting stevia will not be so cool, but it's a hot recipe that I want do. So what can i do?
Myself can I merge, put some sucralose, and a little stevia to be able balance between taste and damage to health. Will it be ideal for health? It depends, for physical health does not.
For complete health physical, mental and social, suddenly can me answer. So one day a week I open hand from my physical health to my mental health, each will determine the that is best for your life in that sense. Leandro Twin my business is physical health total, screw your head.
Well, it's your choice, then you have stevia to follow. Leandro Twin doesn't matter to me, it doesn't matter. Then go in stevia, which will be healthier.
Leandro Twin makes a lot of difference, absurd. So maybe I will use 100% sucralose, even though it’s not the ideal, because I can't give up addition, my mental health around the physics. Well, it's a matter of choice, but it is important that for choose you be aware of what it is each of these sweeteners.
Of all who I mentioned the main two for sure are going to be sucralose and stevia. Stevia the best of scenarios, sucralose for cold drinks turns out to be reasonably ok, and for drinks reasonably contraindicated. Leandra and in relation to salt in the diet?
Well, I did a video here all about salt. And in it I spoke of some types, and yes, in the case of salt we have a better option. Ah is the Himalayan salt.
No my friend, away from it in fact, dozens of times cheaper and much better, because there will be much less sodium. That does not exist Leandrão. So watch the video here, and let's see if you you are doubting me with reason or without reason.
