Six Natural Sources of Sugar

By Nmami Agarwal     12-Jun 2019

Six Natural Sources of Sugar

What’s worst than consuming added sugar or artificial sweeteners? Especially when, each and every processed and packed food item has some proportion of added sugar! For the revival of your knowledge, added sugar in any food does more harm to the body than doing good. Since sugar has negligible to zero nutrients, it becomes extremely imperative to restrict/ limit/ eliminate sugar from the diet.

Regular consumption of sugar starts depleting the energy levels along with focus/ concentration. Reason is- sugar is all carbs and carbs turns into sugar in the bloodstream while increasing blood sugar levels in your body. As a result to which, pancreas releases insulin- known as fat-storing hormones. Insulin in blood streams lead to the lowering of blood sugar levels. If the sugar is used as energy then it will be burnt off and if not then it will be stored as fat. Therefore, in today’s blog we will be discussing about six natural sources of sugar. Here we go!

  • Fruits: Sugar found in fruits is fructose which occurs naturally in fruits along with abundance of health enhancing nutrients. Fruits have naturally occurring sugar and are better and healthier for your health as compared to processed/ added/ artificial sugars. Fruits are loaded with dietary fiber, immense vitamins and minerals. Fiber in fruits lessens the absorption of sugar in blood stream by slowing down the breakdown of food which prevents the spike of blood sugar levels.
  • Beetroots: Laden with essential nutritive values, beets are the trending sugar source used in the form of salad and fresh homemade juice. It’s great source to dietary fiber, Vitamin B6, B9, Vitamin C, iron, manganese and potassium. Apart from offering natural sweetness, it also has to offer several health benefits like improved blood circulation, athletic performance and keep blood pressure under control. At last, it’s delicious to eat!
  • Coconut Sugar: Coconut sugar is typically extracted from coconut palm and consists of a little amount of nutrients such as zinc, iron, calcium, potassium including antioxidants. Moreover, it has a low glycemic index (GI) than refined sugar. Yet, coconut sugar still has high calorie. How-so-ever coconut sugar has also significant content of fructose, which is the reason why it’s preferred over regular sugar at the first place.
  • Jaggery: Jaggery is becoming popular as a natural replacement of refined sugar due to its nutritional values intact to it. In India it is majorly known as Gur- a type of unrefined sugar. It’s made in three steps which are extraction, clarification and concentration. Opting for jaggery as a sugar replacement gives you the small amounts of B-vitamins and mineral including zinc, copper, calcium and phosphorus.
  • Dates: While at one end, dates have significant levels of calories, at another end, it also has some vital vitamins (vitamin B, C and E), minerals (iron, calcium, potassium and copper) and fiber. Due to its nutritional content, dates are an umpteen health nourishing advantages. Having dates can possibly lower cholesterol, improves bone health, aids in digestion and strengthens nervous system.
  • Honey: Trace amounts of vitamins and minerals are found in honey along with excellent content of health nourishing antioxidants. Having honey instead of refined sugar may assist in raising antioxidants levels in blood- which is associated to lesser health issues. Indeed, honey has also been shown to recover numerous factors of diseases. A study showed that honey notably aids in lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. Moderation is the key.
  • Over to you

    So, yes! Opting for natural sugar is any which ways a better choice lead a healthy life. However, as always said, moderation is the key. Don’t go overboard of natural sugar as well because consumption of anything in excess can be harmful for the body. Hence, make sure to opt for natural sugar while neglecting the sugar substitutes and ensuring the right quantity of natural sugar in your diet.

     

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Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
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Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Trivia of the Day
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Nmami Life - Diet & Nutrition
Blog Alert
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Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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2) https://www.nmamilife.com/lifestyle/
3) Highlights section in BIOS under BLOGS
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Nmami Life - Diet & Nutrition
Recipe Alert
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Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
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Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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