Natural Sweeteners

             

                            Natural Sweeteners 

Natural Sweeteners image

        We all know the truth about refined sugar and other artificial sweeteners. Sugar-reduction, sugar elimination and sugar-free diet trend pretty high amongst dieters. The sweet taste considered by Ayurveda as the most important of all the six tastes. By sweet, Ayurveda means naturally sweet foods including milk, ghee, rice, wheat, and other grains and legumes, as well as sweet fruits, dates, honey, jaggery, and raw sugar. These are natural sweeteners that are healthy and tasty alternatives to refined sugar, high fructose corn syrup, and artificial sweeteners.

                 Natural sweeteners can be used effectively in moderation to provide the sweetness that most people crave. Here are some Natural sweeteners as below:-

*Raw Honey: - 

Natural Sweetener - Raw Honey image

                      It is a true superfood and one of the favorites amongst you. Honey is a sugar secretion deposited in the honeycomb by bees. Raw honey is packed with enzymes, antioxidants, and vitamins. One tablespoon of raw honey has 64 calories and has less impact on glycemic load than a single banana. It is important to note that these are the benefits of raw honey. Once the honey has been pasteurized, it loses many of the health benefits that raw honey brings to the table. The darker the honey, has richer in flavor and the greater health benefits. Don’t cook raw honey, if you want to maintain as many of the nutrients in honey. So keep it away from the heat. You can drizzle it on breakfast cereals, over your sprouted grain toast, on yogurt, and for salad dressing. If you enjoy honey with your tea or coffee, wait until the drink becomes lukewarm to sip comfortably, and then add honey to taste.

*Dates: -

Natural Sweetener  - Dates image

                      Dates, the fruits of date palm trees, have become very popular sweetener for several reasons. They are natural whole food and actually offer decent nutritional value compared to another sweetener. Dates are versatile and easy to use, as they are often blended in smoothies and nut milk. You can use raw dates by making its paste and use it to make cake, cookies, and bars. You can make date syrup that involves boiling the dates and reducing the liquid until the consistency of honey. Simply replace honey, maple syrup or molasses with date syrup in baking recipes for a more caramel-like flavor that the only date can impart. For baking you need to use less date syrup when replacing granulated sugar – a ratio of 2/3 cup date syrup for every 1 cup of sugar- and less liquid in the recipe. Nowadays date sugar is also found in the market. You can use it as a one-to-one replacement for granulated or brown sugar in baking.

*Jaggery: - 

Natural Sweetener -  Jaggery image 

                              Jaggery ( or gud/ gur) is made from unrefined sugar cane juice. It is obtained by boiling raw, concentrated sugar cane juice till it solidifies. Although jaggery is also made from the sap of coconut and date palm, the one made from sugar cane is the one that used most widely.

                   Jaggery has several health benefits, including its ability to cleanse the body, aid in digestion and provide good amounts of minerals. It helps boost resistance against infections, hence building stronger immunity. Eating a piece of jaggery daily can help women combat PMS symptoms including mood swings, menstrual cramps, and abdominal pain. Jaggery provides energy over an extended time.

*Raw Cane sugar: -

Natural  Sweetener - Raw Cane Sugar image

                        Raw cane sugar is also a dehydrated cane juice. Raw cane sugar retained a bit more of the natural “impurities”, so it’s even a little darker and the molasses aroma and flavor. It is the ultimate natural sweeter for baking perfect cake, cookies, muffins, crumble and pies.

*Coconut sugar: -

Natural Sweetener - Coconut sugar image

                   Coconut sugar has been trending of late coconut palm sugar has about 70-80 % sucrose and rich mineral content. It is extracted from the sap of coconut blooms, which then goes to evaporation. You can use this in any of your favorite recipes and in the same quantities as you would use normal sugar.

* Maple syrup: -

Natural Sweetener - Maple Syrup image 

                 The native of maple syrup in North America. Maple syrup is an outstanding source of minerals and rich with antioxidants. It is heat stable, so you can use it in virtually any application. Add it to marinades, glazes sauces and use for baking. You can use it to sweeten homemade granola and tea or coffee.

*Molasses: -

Natural Sweetener - Molasses image

                          Organic blackstrap molasses is highly nutritious, rich in minerals and vitamins. All molasses is obtained from raw cane sugar, beet juice, pomegranate, dates, etc. It can be used in baking, sauces, homemade vinaigrette, and for yeast production.

*Barley Malt: - 

Natural Sweetener - Barley Malt image

                        It has produced from sprouted barley. When seeds sprout, some of the carbohydrates get converted to simple sugar. It looks dark brown, thick and sticky and tastes ‘malty’.

*Stevia: -

Natural Sweetener - Stevia image

                           Stevia is a plant-based sweetener, extracted from the leaves of the plant Stevia rebaudiana. It has 30 to 150 times the sweetness of sugar, available as drops, dissolving tablets and baking blends.

                                  There are so many other natural sweeteners still, we can add in this list like brown rice syrup, licorice, raisin, and all sweet fruits. Note that you should maintain quantity over qualities for any sweeteners. One of the keys to moving over to a healthy lifestyle is migrating from refined sugar to natural sweeteners.

Natural sweetener

Chia Seeds v/s Basil Seeds

                   Chia seeds   v/s   Basil seeds 

            You have probably heard the names of chia seeds and Basil seeds nowadays through the internet, health community and from the food industry. Since both seeds look alike, many of us think that chia seeds and basil seeds/Sabja seeds are the same. In actual fact, there is a lot of key differences between chia seeds and basil seeds. So here I tell you the differences between these wonder seeds. 

     

Basil seeds v/s  Chia seeds  image ( ©Dr. Nehal's Ayurveda and Kitchen) 

  

          What Chia seeds and Basil seeds are -

      Chia seeds are tiny black/brown/grey seeds from the plant called Salvia Hispanica. It's related to what we know as mint family plants. Chia seeds were an important food for the Aztecs and Mayans ( people of an ancient civilization of Mexico, central and south America). In the ancient meaning of Chia is "Strength". Aztec warriors ate chia seeds to give them high energy and endurance.

Chia seeds image  ( © Dr. Nehal's Ayurveda and kitchen)

                Basil seeds are the product of the Rudra Jada plant that comes under the Tulsi family but shouldn't be mistaken with holy basil or Tulsi. The scientific name of basil seed is ' Ocimum basilicum'. The common names of Basil seeds are; Sabja seeds, falooda seeds, Tukhmaria, sabja vethai, Hazbo, Tuk malanga, basil cultive,basiliien kruat, and sweet basil.

Basil seeds or Sabja seeds image ( © Dr. Nehal's Ayurveda and Kitchen )

What is the difference between Chia seeds and Basil seeds?

Origine:- 

Chia seed's native is to central and southern Mexico, whereas basil seed's native to tropical regions from central Africa to Southeast Asia.

Color and appearance:- 

Basil seeds v/s Chia seeds image  ( ©Dr. Nehal's Ayurveda and Kitchen)

Chia seeds can be black, white, brown or grey. They are small and oval. They look like sesame seeds but are not as flat as sesame seeds. They are mottled and have the design of random lines on the coat.

                      Basil seeds are fragrant when added to desserts or lemonade. They impact their own basil flavor touch.

Way of consumption:- 

After soaking Basil seeds( Lt. side glass) v/s Chia seeds ( Rt. side glass) ( © Dr. Nehal's Ayurveda and Kitchen) 

Chia seeds can be consumed directly too, without any process. You may sprinkle them on yogurt, drinks, smoothies, puddings, oatmeal, etc. They expand and form a mucilaginous mass when soaked in water, but they require more time to absorb water than basil seeds. The flour obtained by grinding the seeds is also used to make bread and muffins. It is used as sprouts as snacks.

                               Basil seeds form a gelatinous thick mass after soaking in water. They mostly added to drinks, milkshakes, medicinal tea, dessert, and sherbets.

Oils:- 

You can use oil of chia seeds for cooking but the benefits of the oil can be reaped by eating the seeds too, so there is no need to extract the oil. Chia seeds are packed with oil that rich in omega 3 fatty acids which are essential for metabolism.

    Basil seeds are used in Ayurveda and Chinese medicines. It is used to treat nervous system disorder, relieve headache and lowers joint pain due to gout. It helps to relieve stress so it used for aromatherapy, massage, spa, etc. 

Nutritional differences:- 

It's generally thought that chia seeds are better for you, as they are rich in calcium, magnesium, phosphorus, potassium. They contain more protein and good fat than basil seeds. They are also loaded with antioxidants and fiber. They can strengthen your teeth and bones.

                    Basil seeds are rich in iron. They are highly nutritious and very low in calories. They are reported to have antioxidant, anticancer, antiviral, antibacterial, antispasmodic and antifungal properties.

Benefits to the body:- 

Chia seeds help to maintain normal blood pressure and blood sugar levels. They help to lower elevated triglyceride levels and promote healthy cholesterol levels. Chia seeds are mainly used as an energy booster.

                       Basil seeds, on the other hand, function well as a diuretic and aid digestion. The richness of iron help to improve the quality of blood. They are one of the best body coolants, have a soothing effect on the stomach and hence useful to combat acidity.