Natural sweeteners for children
Today children consume a large amount of refined or white sugar, not only to sweeten milk, juices or smoothies, but also in industrialized products. The high contribution of white sugar has a negative effect on health, given that due to its caloric contribution it carries the risk of overweight and
Today children consume a large amount of refined or white sugar, not only to sweeten milk, juices or smoothies, but also in industrialized products.
The high contribution of white sugar has a negative effect on health, given that due to its caloric contribution it carries the risk of overweight and obesity in children, causes bone demineralization and therefore risk of fractures, and also, to assimilate the sugar. It needs B vitamins, which can generate fatigue in the child. Therefore, it would be convenient to go little by little replacing this type of sugar with other natural sweeteners.
Natural sweeteners that children can take
Stevia: is a natural sweetener that comes from a bush, you get the sweet taste of green leaves.
- It is caloric, which prevents overweight and obesity in children.
- Prevents the formation of cavities.
- Does not raise blood glucose.
- Contains nutrients such as calcium, phosphorus, iron, potassium, vitamins A and C. Tiene - It has antioxidant, healing and bactericidal properties.
- It is advisable to use fresh or dried leaves.
- Although stevia does not have contraindications, there are still no studies that show any complication in consumption in children, it is recommended to consume it in moderation and thus avoid mainly the consumption of refined sugar.
Honey
: another natural sweetener that sweetens 25 times more than refined sugar.- Contains vitamins A, C, D, B1, B2, B3, B5 and B6; and minerals such as magnesium, iron, phosphorus, potassium, calcium, sodium and manganese.
- Strengthens the immune system.
- Ideal for colds, sore throat and flu.
- It contains tryptophan, an amino acid that reaches the brain and stimulates the release of melatonin that helps relax and better sleep.
- Honey is a sweetener whose absorption is very fast, increasing blood glucose.
- It contains almost the same calories as sugar, therefore it must be consumed in moderation.
- DO NOT give to children before 2 years of age, given that at this age children have not yet developed the digestive system to eliminate the bacteria that honey possesses, which can cause botulism.
Syrup of Agave
: the syrup is extracted from the sap of the agave, it looks like honey, although it is thicker.- Contains iron, potassium and magnesium.
- Prevents bone demineralization, avoiding bone fractures.
- It is low glycemic index, this is because it contains fructose and prevents blood sugar from rising rapidly.
- It contains the same calories as refined sugar, consume in moderation.
- When containing fructose, excessive consumption can cause cavities.
- Avoid consuming the heated syrup because it loses the nutritional properties.
Dehydrated dried fruits
such as dates, raisins, figs. - Contain potassium, B vitamins, vitamin E and fibers.
- It has almost the same calories as refined sugar.
- It is ideal for sweetening desserts, cookies, they can also be ingested in mashed or processed and added to all kinds of preparations.
There are many more varieties of natural sweeteners that we can incorporate into the diet and that also provide us with the sweet taste, nutrients that accompany a varied diet, but it is also advisable to teach children to enjoy the taste as found in food in a natural way, in this way they will be able to appreciate the diversity of flavors.
