Azúcar de abedul, eritritol o néctar de agave: Desglose de 8 sustitutos del azúcar

El%20azúcar%20es%20adictivo,(1)%20lleva%20a%20la%20obesidad,(2)%20e%20incluso%20se%20sospecha%20que%20aumenta%20el%20riesgo%20de%20cáncer.(3)%20No%20es%20una%20gran%20noticia,%20especialmente%20si%20se%20piensa%20que%20alrededor%20del%2080%%20de%20los%20alimentos%20envasados%20contienen%20azúcar%20añadida.

La%20Organización%20Mundial%20de%20la%20Salud%20(OMS)…

…recomienda%20consumir%20un%20máximo%20de%2050%20g%20de%20azúcar%20por%20día%20(12%20cucharaditas).

La%20mayoría%20de%20nosotros%20comemos%20mucho%20más%20que%20esto%20todos%20los%20días.

Para%20dejar%20de%20consumir%20azúcar,%20puede%20ser%20útil%20optar%20por%20alternativas%20al%20azúcar,%20además%20de%20reducir%20su%20consumo.%20Las%20alternativas%20que%20van%20desde%20el%20azúcar%20de%20abedul%20al%20eritritol%20y%20la%20stevia%20están%20disponibles%20en%20las%20tiendas%20y%20se%20anuncian%20como%20saludables,%20pero%20¿lo%20son?

Hemos%20comparado%208%20alternativas%20al%20azúcar%20de%20abajo.

1.%20AZÚCAR%20DE%20ABEDUL%20(XILITOL)

El%20xilitol%20es%20un%20alcohol%20de%20azúcar%20(E%20967)%20que%20se%20utiliza%20como%20sustituto%20del%20azúcar%20y%20es%20más%20conocido%20como%20azúcar%20de%20abedul.%20El%20xilitol%20es%20un%20componente%20natural%20de%20algunas%20verduras%20y%20frutas%20(por%20ejemplo,%20la%20coliflor,%20las%20bayas%20y%20las%20ciruelas).%20El%20azúcar%20de%20abedul%20puede%20producirse%20industrialmente%20hidrolizando%20xilano%20(una%20hemicelulosa)%20en%20xilosa,%20que%20luego%20se%20procesa%20para%20obtener%20xilitol.%20Sin%20embargo,%20como%20este%20proceso%20es%20muy%20caro,%20el%20azúcar%20de%20abedul%20se%20produce%20más%20a%20menudo%20a%20partir%20de%20mazorcas%20de%20maíz%20en%20la%20actualidad.

%20
• Las%20ventajas%20del%20azúcar%20de%20abedul:%20El%20azúcar%20de%20abedul%20tiene%20alrededor%20de%20un%2040%%20menos%20de%20calorías%20que%20el%20azúcar%20refinado%20y%20no%20causa%20que%20su%20nivel%20de%20azúcar%20en%20la%20sangre%20se%20eleve%20tanto%20después%20de%20comer.%20Además,%20el%20azúcar%20de%20abedul%20no%20causa%20caries.%20Lo%20bueno%20es%20que%20este%20sustituto%20del%20azúcar%20tiene%20la%20misma%20dulzura%20que%20el%20azúcar%20regular.

%20

• Contras%20de%20Azúcar%20de%20Abedul:
  El%20xilitol%20no%20es%20libre%20de%20calorías%20y%20proporciona%20unas%20240%20calorías%20por%20cada%20100%20g.%20Comer%20grandes%20cantidades%20de%20él%20(20-30%20g)%20puede%20provocar%20flatulencias%20o%20diarrea%20grave.%20Como%20todavía%20no%20hay%20mucha%20investigación%20sobre%20el%20xylitol,%20los%20aspectos%20que%20promueven%20la%20salud%20del%20mismo%20deben%20ser%20tratados%20con%20precaución.

¿Lo%20sabías?

¡El%20azúcar%20de%20abedul%20es%20peligroso%20para%20los%20perros!%20El%20sustituto%20del%20azúcar%20puede%20causar%20graves%20daños%20en%20el%20hígado%20de%20los%20animales.%20Por%20lo%20tanto,%20si%20usted%20es%20dueño%20de%20un%20perro,%20tenga%20cuidado%20al%20usar%20este%20edulcorante%20en%20su%20cocina.

2.%20MIEL

La%20miel%20es%20un%20producto%20natural,%20contiene%20muchos%20nutrientes%20valiosos%20y%20es%20considerada%20uno%20de%20los%20edulcorantes%20más%20antiguos%20del%20mundo.%20Es%20producida%20por%20las%20abejas%20que%20recogen%20el%20néctar%20de%20las%20flores,%20lo%20descomponen%20en%20azúcares%20simples%20y%20lo%20almacenan%20en%20panales.

%20
• Pros%20de%20la%20Miel:La%20miel%20se%20ha%20utilizado%20durante%20mucho%20tiempo%20como%20un%20agente%20curativo%20en%20la%20medicina%20natural.%20Tiene%20propiedades%20antiinflamatorias,%20antibacterianas%20y%20antisépticas.%20Junto%20con%20el%20jengibre,%20la%20miel%20puede%20ser%20utilizada%20para%20combatir%20los%20resfriados.

%20

• Contras%20de%20la%20miel:Lo%20que%20debes%20saber:%20100%20g%20de%20miel%20de%20flores%20contiene%20unas%20310%20calorías.%20Eso%20es%20casi%20tanto%20como%20100%20g%20de%20azúcar%20blanco.%20Por%20lo%20tanto,%20la%20miel%20no%20te%20va%20a%20ahorrar%20muchas%20calorías.%20Debido%20al%20contenido%20de%20agua%20de%20la%20miel,%20100%20g%20de%20miel%20no%20es%20tan%20dulce%20como%20100%20g%20de%20azúcar.%20De%20hecho,%20la%20miel%20es%20aproximadamente%20un%2080%%20tan%20dulce%20como%20el%20azúcar.%20Tiene%20un%20impacto%20en%20los%20niveles%20de%20azúcar%20en%20la%20sangre%20similar%20al%20del%20azúcar%20(sacarosa).%20Para%20los%20diabéticos%20o%20aquellos%20que%20intentan%20controlar%20los%20niveles%20de%20azúcar%20en%20la%20sangre,%20no%20hay%20ninguna%20ventaja%20en%20sustituir%20el%20azúcar%20por%20la%20miel.

¡Precaución!

Los%20niños%20menores%20de%20un%20año%20no%20deben%20comer%20miel.%20El%20edulcorante%20natural%20puede%20contener%20una%20bacteria%20que%20puede%20crecer%20en%20el%20sistema%20digestivo%20inmaduro%20del%20niño%20e%20incluso%20causar%20botulismo%20infantil.%20El%20edulcorante%20también%20aumenta%20el%20riesgo%20de%20caries%20(como%20el%20azúcar,%20también).

3.%20STEVIA

El%20glucósido%20de%20esteviol%20es%20un%20sustituto%20del%20azúcar%20que%20se%20extrae%20de%20la%20especie%20vegetal%20sudamericana%20stevia%20rebaundiana.%20Es%20un%20aditivo%20alimentario%20aprobado%20en%20la%20UE%20desde%202011.%20Antes%20de%20eso%20el%20sustituto%20del%20azúcar%20era%20conocido%20como%20un%20aditivo%20para%20el%20baño.

%20
• Ventajas%20de%20la%20Stevia:La%20Stevia%20no%20tiene%20calorías%20y%20no%20daña%20los%20dientes.%20Tampoco%20tiene%20ningún%20efecto%20en%20el%20nivel%20de%20azúcar%20en%20la%20sangre,%20por%20lo%20que%20la%20stevia%20también%20puede%20ser%20utilizada%20por%20los%20diabéticos.

%20

• Contras%20de%20la%20Stevia:La%20stevia%20añadida%20a%20los%20alimentos%20es%20un%20extracto%20químico%20(E%20960)%20y%20por%20lo%20tanto%20no%20contiene%20nutrientes%20esenciales.%20La%20stevia%20puede%20ser%20mucho%20más%20dulce%20que%20el%20azúcar,%20pero%20tiene%20un%20sabor%20amargo.

Dato%20interesante:

La%20Stevia%20es%20de%20trescientas%20a%20cuatrocientas%20veces%20más%20dulce%20que%20el%20azúcar%20blanco%20(=%20azúcar%20granulado).

4.%20AGAVE%20NECTAR

El%20néctar%20de%20agave,%20también%20conocido%20como%20jarabe%20de%20agave,%20se%20produce%20a%20partir%20del%20jugo%20de%20la%20planta%20de%20agave%20que%20se%20encuentra%20en%20México.%20Este%20edulcorante%20sabe%20a%20miel%20pero%20tiene%20una%20consistencia%20más%20fina.

%20
• Ventajas%20del%20néctar%20de%20agave:A%20diferencia%20del%20azúcar%20común,%20el%20néctar%20de%20agave%20contiene%20metabolitos,%20vitaminas%20y%20minerales.%20El%20sustituto%20del%20azúcar%20es%20más%20escurridizo%20que%20la%20miel%20y%20por%20lo%20tanto%20más%20soluble%20en%20alimentos%20y%20bebidas.%20Además,%20es%20adecuado%20para%20los%20veganos.

%20

• Contras%20del%20néctar%20de%20agave:El%20néctar%20de%20agave%20tiene%20aproximadamente%20el%20mismo%20número%20de%20calorías%20que%20la%20miel%20y,%20por%20lo%20tanto,%20no%20tiene%20muchas%20menos%20calorías%20que%20el%20azúcar.%20Debido%20a%20su%20alto%20contenido%20en%20fructosa,%20el%20edulcorante%20tiene%20un%20índice%20glucémico%20más%20bajo,%20pero%20una%20ingesta%20excesiva%20de%20fructosa%20durante%20un%20largo%20período%20de%20tiempo%20puede%20ser%20mala%20para%20la%20salud:%20puede%20elevar%20el%20nivel%20de%20grasa%20en%20la%20sangre,%20provocar%20un%20hígado%20graso,%20contribuir%20a%20la%20resistencia%20a%20la%20insulina,%20al%20tiempo%20que%20aumenta%20el%20riesgo%20de%20síndrome%20metabólico%20y%20diabetes%20de%20tipo%202.

¿Lo%20sabías?

El%20índice%20glucémico%20indica%20el%20efecto%20de%20un%20alimento%20que%20contiene%20carbohidratos%20sobre%20los%20niveles%20de%20azúcar%20en%20la%20sangre.%20La%20glucosa%20pura%20se%20utiliza%20como%20punto%20de%20referencia%20y%20tiene%20un%20valor%20de%20100.

5.%20ERITRITOL

El%20eritritol,%20como%20el%20azúcar%20de%20abedul,%20es%20un%20sustituto%20del%20azúcar.%20Se%20encuentra%20de%20forma%20natural%20en%20alimentos%20como%20fresas,%20peras,%20melones%20y%20uvas.%20Sin%20embargo,%20este%20edulcorante%20se%20extrae%20del%20maíz%20y%20de%20los%20hongos%20con%20fines%20industriales.

%20

%20
• Ventajas%20del%20eritritol:%20El%20eritritol%20no%20contiene%20casi%20ninguna%20caloría%20y%20no%20daña%20los%20dientes.%20Tampoco%20afecta%20al%20azúcar%20en%20la%20sangre.

%20

• Contras%20de%20Erythritol:%20Este%20edulcorante%20es%20muy%20caro.%20Un%20kilogramo%20cuesta%20entre%20siete%20y%20diez%20euros,%20dependiendo%20del%20fabricante.

Es%20bueno%20saberlo:

El%20eritritol%20es%20un%2070%%20más%20dulce%20que%20el%20azúcar.%20Tenlo%20en%20cuenta%20si%20lo%20horneas%20con%20él.

6.%20AZÚCAR%20DE%20COCO

Este%20sustituto%20del%20azúcar%20está%20hecho%20del%20néctar%20de%20los%20capullos%20de%20las%20flores%20del%20cocotero.%20Sabe%20mucho%20a%20caramelo.

%20
• Ventajas%20del%20azúcar%20de%20coco:Se%20dice%20que%20el%20azúcar%20de%20coco%20contiene%20muchas%20vitaminas%20y%20minerales,%20incluyendo%20magnesio,%20hierro%20y%20zinc.%20El%20dulzor%20del%20azúcar%20de%20coco%20es%20comparable%20al%20del%20azúcar%20granulado%20ordinario.

%20

• Contras%20del%20azúcar%20de%20coco:El%20azúcar%20de%20coco%20tiene%20un%20índice%20glucémico%20más%20bajo%20que%20el%20azúcar%20(35),%20pero%20esto%20se%20debe%20a%20su%20alto%20contenido%20en%20fructosa%20como%20el%20néctar%20de%20agave.%20A%20pesar%20de%20tener%20un%20índice%20glucémico%20más%20bajo,%20es%20una%20forma%20de%20azúcar%20bastante%20pura.%20Por%20lo%20tanto,%20los%20individuos%20con%20diabetes%20de%20tipo%202%20deben%20usarla%20con%20moderación.%20Además,%20este%20sustituto%20del%20azúcar%20cuesta%20alrededor%20de%2020%20euros%20por%20kilo,%20lo%20que%20no%20es%20exactamente%20barato.%20Pero%20esto%20no%20es%20sorprendente%20si%20se%20considera%20que%20se%20extrae%20a%20mano.%20Por%20lo%20tanto,%20este%20sustituto%20del%20azúcar%20tiene%20que%20ser%20clasificado%20como%20un%20bien%20de%20lujo.

7.%20FECHAS

Los%20dátiles%20provienen%20de%20la%20palmera%20datilera,%20que%20se%20originó%20alrededor%20del%20Golfo%20Pérsico.%20Se%20cultivan%20en%20jardines%20de%20palmeras.%20En%20casa,%20en%20el%20desierto,%20necesitan%20mucho%20sol%20y%20agua%20en%20el%20verano.%20Hay%20más%20de%20cien%20tipos%20diferentes%20de%20palmeras%20datileras.%20Las%20mayores%20zonas%20de%20cultivo%20se%20encuentran%20en%20Túnez,%20Marruecos%20y%20Argelia.

%20

%20
• Pros%20de%20Dates:Los%20dátiles%20son%20un%20verdadero%20alimento%20de%20poder.%20Son%20muy%20ricos%20en%20vitamina%20A%20y%20vitaminas%20B,%20proporcionan%20mucho%20potasio%20(650%20mg)%20así%20como%20magnesio%20(65%20mg).%20El%20alto%20nivel%20de%20antioxidantes%20los%20convierte%20en%20un%20alimento%20antiinflamatorio.%20¿Luchas%20contra%20el%20estreñimiento?%20Los%20dátiles%20(y%20otras%20frutas%20secas)%20son%20ricos%20en%20fibra%20y%20ayudan%20a%20estimular%20la%20digestión.%20Pero%20no%20te%20olvides%20de%20beber%20mucha%20agua%20cuando%20los%20comas!

%20

• Contras%20de%20las%20fechas:Las%20fechas%20son%20altas%20en%20azúcar%20y%20contienen%20muchas%20calorías%20(100%20g%20tienen%20290%20calorías).%20Por%20esta%20razón,%20los%20diabéticos%20no%20deben%20consumir%20este%20edulcorante%20natural%20en%20grandes%20cantidades.

Ideas%20para%20el%20uso:

Hay%20muchas%20maneras%20de%20usar%20los%20dátiles%20en%20la%20cocina:%20como%20aperitivo,%20rellenos%20de%20mantequilla%20de%20almendra,%20para%20hornear,%20o%20en%20batidos%20y%20ensaladas%20-%20las%20posibilidades%20son%20infinitas.

8.%20JARABE%20DE%20MAPA

Extraído%20del%20arce%20azucarero,%20el%20jarabe%20de%20arce%20(también%20conocido%20como%20″oro%20líquido”)%20es%20delicioso%20en%20las%20tortitas%20y%20también%20una%20buena%20alternativa%20al%20azúcar%20en%20el%20té.

%20
• Ventajas%20del%20jarabe%20de%20arce:El%20jarabe%20de%20arce%20es%20un%20producto%20natural:%20a%20diferencia%20del%20azúcar%20común,%20contiene%20más%20de%2050%20compuestos%20beneficiosos,%20incluyendo%20antioxidantes%20y%20una%20molécula%20con%20propiedades%20antiinflamatorias.%20Cuanto%20más%20oscuro%20es%20el%20jarabe,%20mayor%20es%20la%20concentración%20de%20estos%20compuestos.%20Además,%20100%20g%20de%20jarabe%20de%20arce%20contienen%2090%20mg%20de%20calcio,%20185%20mg%20de%20potasio,%2025%20mg%20de%20magnesio%20y%202%20mg%20de%20hierro.%20Sin%20embargo,%20la%20pregunta%20sigue%20siendo%20cuánto%20de%20estos%20beneficios%20se%20derivan%20realmente%20cuando%20el%20jarabe%20se%20consume%20en%20las%20cantidades%20recomendadas%20(pequeñas).

%20

• Contras%20del%20jarabe%20de%20arce:El%20dulzor%20del%20jarabe%20de%20arce%20(100%20g%20tiene%20260%20cal)%20es%2060%20a%2070%%20menor%20que%20el%20del%20azúcar%20refinado.%20Así%20que%20se%20necesita%20más%20jarabe%20de%20arce%20para%20lograr%20el%20dulzor%20del%20azúcar.%20Presta%20atención%20a%20la%20pureza%20y%20a%20los%20ingredientes%20cuando%20lo%20compres.%20El%20jarabe%20de%20arce%20(no%20es%20un%20nombre%20protegido%20en%20Europa)%20a%20menudo%20contiene%20agua%20con%20azúcar,%20lo%20que%20no%20es%20recomendable%20para%20una%20dieta%20sin%20azúcar.%20Los%20ingredientes%20de%20los%20jarabes,%20como%20el%20jarabe%20de%20arce,%20suelen%20contener%20varias%20proporciones%20de%20glucosa%20y%20fructosa%20dependiendo%20del%20productor.%20Por%20eso%20los%20diabéticos%20deben%20tener%20cuidado%20al%20usar%20este%20jarabe,%20ya%20que%20puede%20causar%20la%20misma%20respuesta%20que%20el%20azúcar%20blanco%20normal,%20dependiendo%20de%20la%20cantidad%20y%20la%20calidad.

¿Sabías%20que:

Se%20necesitan%20unos%2040%20litros%20de%20savia%20de%20arce%20para%20producir%20un%20litro%20de%20jarabe%20de%20arce.

8%20Alternativas%20al%20azúcar.%20Entonces,%20¿qué%20sustituto%20del%20azúcar%20es%20el%20mejor?

Revise%20los%20pros%20y%20los%20contras%20de%20estas%20alternativas%20de%20azúcar%20para%20formarse%20su%20propia%20opinión%20:

%20
• El%20azúcar%20del%20abedul%20no%20hace%20que%20el%20azúcar%20en%20la%20sangre%20suba%20mucho,%20pero%20tiene%20240%20cal%20por%20cada%20100%20g.

%20

• La%20miel%20tiene%20propiedades%20antiinflamatorias%20y%20antibacterianas.%20Sin%20embargo,%20está%20cargada%20de%20calorías:%20tiene%20310%20calorías%20por%20100%20g.

%20

• La%20stevia%20no%20tiene%20calorías,%20pero%20el%20edulcorante%20se%20añade%20a%20los%20alimentos%20como%20un%20extracto%20químico%20(E%20960).

%20

• El%20néctar%20de%20agave%20contiene%20muchas%20vitaminas%20y%20minerales.%20Sin%20embargo,%20si%20se%20come%20demasiado%20durante%20un%20período%20más%20largo,%20puede%20elevar%20el%20nivel%20de%20grasa%20en%20la%20sangre.

%20

• El%20eritritol%20tiene%20alrededor%20del%2070%%20de%20la%20dulzura%20del%20azúcar%20regular,%20pero%20casi%20no%20tiene%20calorías%20y%20no%20destruye%20los%20dientes.

%20

• El%20azúcar%20de%20coco%20contiene%20magnesio,%20hierro%20y%20zinc,%20por%20otro%20lado,%20es%20alto%20en%20fructosa.%20También%20es%20bastante%20caro%20y%20se%20considera%20un%20bien%20de%20lujo.

%20

• Los%20dátiles%20secos%20son%20una%20fuente%20de%20energía%20ideal%20como%20tentempié%20y%20pueden%20estimular%20la%20digestión.%20Sin%20embargo,%20tienen%20muchas%20calorías%20y%20no%20deben%20comerse%20en%20grandes%20cantidades.

%20

• El%20jarabe%20de%20arce%20es%20una%20alternativa%20natural%20y%20contiene%20muchos%20antioxidantes%20y%20propiedades%20antiinflamatorias.%20Pero%20es%20un%2060%20a%2070%%20menos%20dulce%20que%20el%20azúcar,%20lo%20que%20significa%20que%20se%20necesita%20más%20azúcar%20para%20lograr%20la%20misma%20dulzura.

En%20resumen,%20muchas%20alternativas%20al%20azúcar%20suelen%20considerarse%20más%20saludables%20de%20lo%20que%20realmente%20son.%20De%20hecho,%20muchas%20de%20ellas%20tienen%20un%20alto%20contenido%20de%20fructosa%20o%20son%20extractos%20químicos.%20Por%20eso%20recomendamos%20usar%20los%20sustitutos%20del%20azúcar%20con%20moderación%20(al%20igual%20que%20el%20azúcar%20refinado).%20O%20intente%20reducirlo%20lentamente%20-%20pregúntese,%20″¿Realmente%20necesito%20endulzar%20mi%20té?”