Friday 22 April 2022

Honey vs Sugar, which is a healthier sweetener?

 

Honey is a natural, sweet, thick liquid obtained because of the nectar collected by bees from flowers. It can range in colours from pale yellow to dark brown and consists primarily of water and simple sugars (glucose and fructose). It consists of various organic acids, vitamins, proteins, enzymes, antioxidants, and nitrogen elements. The antioxidants found in honey are known for their antibacterial and antimicrobial properties. Due to the higher levels of fructose when compared to that of sugar, the former is denser, sweeter and contains more calories than the latter.

Sugar is derived from sugar beets and sugar cane plants and involves a lot of processes making it lack vitamins and other nutrients. It may come in three different forms-raw sugar, brown sugar and whites sugar. Though based on the form (e.g. brown sugar), some traces of nutrients can be found

Both honey and sugar are carbohydrates, and both contain two primary sugars: fructose and glucose, with white sugar being 100% sugars (50% fructose and 50% glucose), while honey is about 85% sugars (fructose and glucose ratios varying with each honey variety). The remaining 15% of honey is water, pollen, and trace minerals. Because of this difference in their makeups, white sugar is absorbed into the body and blood at a faster rate than honey.

Some benefits of honey over sugar

  • Raw honey is honey that has not been heated, pasteurised, clarified or filtered in any way, and this form typically retains more of the health-promoting nutrients that can be lost to the standard processing methods.
  • Honey contains antioxidant compounds called flavonoids which are reported to have antibacterial, anti-viral, anti-inflammatory, and anti-allergenic properties.
  • Honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. If you are diabetic or trying to manage your blood sugar levels, there is no real advantage to substituting sugar for honey as both will ultimately affect blood sugar levels.
  • Honey is a proven cough suppressant and also relieves sore throats. For many people, raw honey helps to moderate the sinus and throat irritation caused by pollen allergies.


While honey does provide more nutritional value than table sugar, when consumed in excess, both honey and sugar can have negative effects on metabolic health. If you are reaching for honey, it is best to reach for local and raw honey to benefit from its antioxidant, antibacterial, antifungal, and anti-inflammatory properties, and health benefits.

 

Saturday 16 April 2022

Velvet Tamarind

 

Velvet tamarind is a seasonal tropical fruit ripening between January and May with a peak yield in March and April. It is consumed in West Africa including Nigeria. It is one of the versatilely consumed wild fruits in Nigeria, and it is called different names by each tribe; popularly called “Icheku” by the Igbos, “Awin” by the Yorubas, and “Tsamiyar kurm” by the Hausas. It is loved by many probably because of its sweet and tangy taste. It can be taken as a fruit snack, or soaked and juiced into a fruit juice and/or the juice added to a smoothie.

Some of the nutritional benefits include.

  • Velvet tamarind is an excellent source of vitamin C. Vitamin C reduces the duration and severity of colds, improves the body’s immune system, and protects against cancer of the oesophagus.
  • A good source of potassium: potassium plays a major role in maintaining fluid and electrolyte balance and steady heartbeats. It also helps to correct and prevent hypertension.
  • A great source of calcium: calcium plays important role in blood clotting and helps maintain normal blood pressure and is essential for maintaining steady heartbeats. 
  • Also a great source of magnesium: magnesium is one of the crucial minerals that help regulate normal blood pressure and heart rhythm.
  • Velvet tamarind is also an excellent source of antioxidants: Antioxidants are powerful components that may help protect the body from disease. They protect the body against inflammation diseases and certain forms of cancer.
  • It is a good source of soluble dietary fibre:  soluble fibre helps lower blood cholesterol, and glucose levels, promotes gut bacteria and helps achieve a healthy weight.
Velvet tamarind is currently in season, do well to take advantage of it while it is still easily accessible.