By Idolina Maldonado
Humans have been using natural sweeteners, such as sugar and honey, for thousands of years. India has manufactured cane sugar granules for over two thousand years and Southeast Asia has used sugar cane juice long before that. In the 15th century, the use of sugar cane juice spread to the West Indies and Americas.
Ancient Egyptian hieroglyphics depict the use of honey and the ancient Greeks used honey in foods as well as healing techniques. One important aspect of natural sweeteners is their glycemic index (GI). Glycemic Index is defined as a number representing the ability of a food to increase the level of glucose in the blood.
The Livestrong Foundation states that the lower the GI, the slower the body uses the carbohydrates as energy. The GI of honey varies depending on the type. Floral honeys have the lowest glycemic index ranging 32-44. Commercial blend honeys release energy faster and have a GI of 69. Pure raw honey, which is unpasteurized, unheated, and unprocessed, has a GI of 58. Although the nutrients in honey and sugar are similar, using lower GI honey would be more beneficial because it would require less to sweeten a food than sugar.
How to Substitute with Honey
- Use a darker honey for a sweeter and powerful flavor, and lighter honey for a subtle flavor.
- Lubricate the utensil or measuring device with oil or egg whites to prevent the honey from sticking.
- If the recipe calls for 1 cup or less of sugar, you can use equal measurements of honey. For more than 1 cup of sugar, use two-thirds or three-quarters honey.
- When using honey as the substitute to sugar, you must also reduce other liquids called for by one-quarter cup for every cup of honey used after the first cup.
- Be sure to use ¼ tsp. of baking soda for every cup of honey if baking soda is not already called for.
- Most recipes will also need to be baked at 25 degrees lower to prevent overbrowning or over baking.
What recipes do you incorporate honey into? Please feel free to share your recipes with us!
Kwa Idolina Maldonado Wanadamu wamekuwa wakitumia vimeng'enyaji vya asili, kama vile sukari na asali, kwa maelfu ya miaka. India imekuwa ikitengeneza sukari ya miwa kwa zaidi ya miaka elfu mbili na Asia ya Kusini Mashariki imetumia maji ya miwa muda mrefu kabla ya hapo. Katika karne ya 15, matumizi ya maji ya miwa yalienea hadi West Indies na Amerika. Hieroglyphics ya kale ya Misri inaonyesha matumizi ya asali na Wagiriki wa kale walitumia asali katika vyakula na pia mbinu za uponyaji. Sehemu moja muhimu ya virutubisho vya asili ni kiwango cha sukari katika damu (GI). Kiwango cha Glycemic ni kiwango cha kiwango cha chakula kinachoweza kuongeza kiwango cha sukari katika damu. Kulingana na Shirika la Livestrong, kadiri kiwango cha GI kinavyokuwa chini, ndivyo mwili unavyotumia wanga polepole kama nishati. Kiasi cha sukari katika asali hutofautiana kulingana na aina yake. Kwa mfano, asali ya maua ina kiwango cha chini cha glycemic, ambayo ni 32-44. Mchuzi wa asali wa kibiashara hutoa nishati haraka na una GI ya 69. Asali safi, ambayo haijachemsha, haijachemshwa, na haijatengenezwa, ina kiwango cha GI cha 58. Ingawa virutubisho katika asali na sukari ni sawa, kutumia asali ya chini ya GI itakuwa na faida zaidi kwa sababu inahitaji kidogo ili kupendeza chakula kuliko sukari. Jinsi ya Kubadilisha na asali - Tumia asali nyeusi kwa ladha tamu na yenye nguvu, na asali nyepesi kwa ladha ndogo. - Tumia mafuta au nyeupe ya yai kuingiza mafuta kwenye chombo au kifaa cha kupima ili kuzuia asali isiambatanike. Ikiwa kichocheo kinahitaji kikombe kimoja au kidogo cha sukari, unaweza kutumia vipimo sawa vya asali. Kwa zaidi ya kikombe kimoja cha sukari, tumia thuluthi mbili au thuluthi tatu ya asali. Wakati wa kutumia asali kama mbadala wa sukari, unapaswa pia kupunguza maji mengine ya maji kwa kikombe cha robo kwa kila kikombe cha asali kilichotumiwa baada ya kikombe cha kwanza. - Hakikisha kutumia 1⁄4 tsp. Kwa mfano, kwa kila kikombe cha asali, kuna soda ya kuoka, lakini kwa kila kikombe cha asali, kuna soda ya kuoka. Vyakula vingi vya chakula vinapaswa kuchemshwa kwa joto la chini ya 25 ° C ili kuzuia overbrowning au overbaking. Ni mapishi gani unayoingiza asali? Tafadhali jisikie huru kushiriki mapishi yako nasi!