Czy miód może być substytutem cukru?

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Czy miód może być substytutem cukru?

Czy miód może być substytutem cukru?

Miód substytut cukru

Miód jako produkt spożywczy jest znany człowiekowi od wieków. Z początku był trudny do zdobycia i był produktem ekskluzywnym, z czasem jednak pszczelarze zaczęli hodować pszczoły w pasiekach i nauczyli się pozyskiwać miód w większych ilościach. O ile w swoim składzie miód posiada niewielkie ilości składników odżywczych – takich jak białko, składniki mineralne (potas, magnez, wapń) i śladowe ilości witamin z grupy B – o tyle jest przede wszystkim źródłem kalorii w naszej diecie. Zawiera głównie cukry proste z przewagą fruktozy, które są szybko wchłaniane do krwi, dając szybki zastrzyk energii. W obecnie panującym trendzie „fit-life” oraz rosnącej świadomości konsumenckiej coraz częściej jest używany jako zamiennik cukru i traktowany jako zdrowszy produkt np. do słodzenia napojów czy pieczenia ciast.

Miód działa antybiotycznie, ale jest wysoce kaloryczny

Nie wszystkim jednak wiadomo, że łyżeczka cukru, która waży 5 g dostarcza 20 kcal, zaś łyżeczka miodu waży 12 g, czyli dwa razy tyle, co taka sama ilość cukru – co za tym idzie dostarcza prawie 40 kcal. Warto o tym pamiętać mając wyliczone kalorie w diecie.  Natomiast równowarta wartość gramatyczna czyli 5 g miodu dostarcza nam około17 kcal (cukier dla przypomnienia w 5 gramach zawiera ich około 20).

Miód poza wysoką wartością kaloryczną charakteryzuje się również tym, że zawiera cenne składniki bioaktywne bakterio- i grzybobójcze (lizozym, inhibina i apidycyna), które od czasów starożytności stanowiły jego zaletę jako doraźnego środka leczniczego. Z tego względu często jest zalecany w okresie rekonwalescencji bądź przeziębienia.

Jako ciekawostkę chcemy dodać, że od lat 90-tych w Zakładzie Bromatologii Uniwersytetu Medycznego w Białymstoku są prowadzone badania nad właściwościami leczniczymi miodu w chorobach nowotworowych, w tym w różnych postaciach glejaka. Natomiast w Instytucie Żywności i Żywienia od niedawna prowadzone są badania nad właściwościami miodu akacjowego i propolisu w leczeniu zakażenia bakterią Helicobacter Pylori (jedną z głównych przyczyn choroby wrzodowej żołądka).

Skład chemiczny

Blisko 80 proc. miodu pszczelego stanowią cukry, przede wszystkim monosacharydy – fruktoza i glukoza. W odróżnieniu od sacharozy są one łatwo (szybko) przyswajalne w porównaniu do głównego składnika białego cukru i nie ulegają fermentacji w przewodzie pokarmowym. Badania naukowe wykazały, że spożywanie miodu może być korzystne nawet dla cukrzyków, poprawia też profil lipidowy krwi u osób otyłych.

W porównaniu do sacharozy, miód dostarcza dużą dawkę cennych składników odżywczych: witamin (tiaminy, ryboflawiny, kwasu nikotynowego, kwas pantotenowego, pirydoksyny, biotyny, kwasu foliowego i kwasu askorbinowego), aminokwasów, kwasów organicznych oraz mikroelementów (potasu, żelaza, wapnia, sodu, manganu, fosforu, kobaltu oraz miedzi) – ilości poszczególnych mikroelementów mogą różnić się w zależności od odmiany miodu.

Miody o ciemniejszej barwie: spadziowy, gryczany czy wrzosowy, charakteryzują się wyższą zawartością polifenoli, kwasów fenolowych i flawonoidów. To związki o silnych właściwościach antyoksydacyjnych.

Oligosacharydy występujące w miodzie zaliczane są również do prebiotyków regulujących równowagę mikroflory jelitowej, poprzez stymulację wzrostu pożytecznych bakterii. Takie działanie wykazuje zwłaszcza miód spadziowy i akacjowy.

Miód pszczeli znany jest także z właściwości przeciwdrobnoustrojowych, neutralizuje blisko 60 typów szkodliwych grzybów, wirusów czy bakterii, nawet opornych na antybiotyki.

Miód w kuchni

Wiemy już co dokładnie zawiera miód więc teraz pytanie jak możemy go użyć?
Tutaj tak naprawdę ogranicza nas tylko kreatywność : )
Miód może się świetnie sprawdzić jako słodzik do herbaty, słodki element w owsiance, dodatek do ciast, ale żeby nie był tylko słodko – sos miodowo-musztardowy czy ktoś o nim nie słyszał? Zastosowań jest mnóstwo, możecie podzielić się w komentarzu Waszym ulubionym.

Przy stosowaniu miodu w kuchni należy pamiętać, że w momencie podgrzewania traci on część swoich właściwości opisanych wcześniej. Dodatkowo należy pamiętać, żeby używać mniej miodu niż użyłoby się cukru – aspekt kaloryczny porównywania 1 łyżeczki miodu i cukru już opisaliśmy natomiast należy pamiętać, że miód podczas pieczenia/smażenia intensywnie zmienia kolor pieczonej/smażonej potrawy.

Nie można też zapomnieć, że w przypadku użycia miodu zamiast cukru zwłaszcza przy pieczeniu należy zmniejszyć ilość pozostałych płynnych składników. Miód sam w sobie ma płynną konsystencje więc może spowodować, że dane ciasto będzie zbyt „wodniste”. 

Poniżej zamieszczamy tabelę z proporcjami odnośnie w jaki sposób zamienić odpowiednią ilość cukru na miód :
link

Podsumowanie

Miód może być wartościowym zamiennikiem cukru, dokładne poszczególne walory zależą od konkretnej odmiany produktu. Dodatkowo powinien pochodzić ze sprawdzonego źródła.

Jak każda substancja słodząca miód wymaga racjonalnego stosowania. Pamiętajmy, że podgrzanie go do temperatury wyższej niż 50-60 stopni niszczy białka i dezaktywuje wiele cennych związków, chociażby witaminę C czy enzymy. Na szczęście sporo wartościowych składników miodu zachowuje stabilność, co sprawia, że i tak jest znacznie zdrowszym słodzikiem niż cukier.

Miód nie ma daty ważności! Przechowywany w odpowiednich warunkach może nam służyć przez kilka lat – pod warunkiem, że wcześniej go nie zjemy ;).

Umiar, należy pamiętać, że każdy nawet najzdrowszy produkt można „przedawkować”. Miód ma być uzupełnieniem zbilansowanej diety, nie jej zastępstwem : ). 

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