To sweeten your food in a healthy way, you can try different alternatives to sugar. In addition to preventing health complications, you can get other benefits if you eat them in moderation.
Despite its delicious taste, sugar can cause many diseases if you consume it in large quantities. These include obesity, heart disease and diabetes, among other things. Fortunately, there are many natural alternatives to sugar that you can use in foods and drinks.
The most natural way to sweeten your food is by using stevia, honey or xylitol. Read the following article for more information about this topic.
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Eight natural alternatives to sugar
Stevia is a natural sweetener that is often used as a substitute for sugar, especially by people on a diet to lose weight. This is because it contains fewer calories and does not promote weight gain. It is extracted from the leaves of a stevia rebudiana shrub .
Stevia increases blood glucose levels less rapidly than white sugar. In this way it can help fight the usual problems with diabetes.
It can be used as a powder or liquid. The taste and sweetness can vary. These variations are linked to the presence and amount of sweeteners that they contain. That is the reason that some variants are better known than others.
2. Coconut sugar
Coconut sugar contains a small amount of fiber and nutrients. Although it is considered to be healthier than regular sugar, it is high in fructose and must be consumed in moderation.
This can be a good option to replace sugar naturally. However, you must be careful. Remember that everything that is too much is bad. Only use it in small quantities to sweeten:
- certain dishes
Erythritol is an option with fewer calories that sugar can replace. It is essentially sugar alcohol, but it only contains 6% of the amount of calories. This makes it a good choice as a replacement if you want to sweeten food or drinks without arriving.
It is also safe for diabetics to consume. It does not increase the levels of insulin and glucose in the blood. This also applies to the cholesterol and triglyceride levels . People with cardiovascular risk factors can therefore consume it without affecting their health.
4. Yacon syrup
Yacon syrup is extracted from a plant of the same name. It is sweet, dark and has a thick consistency similar to molasses.
It contains between 40% and 50% fructo-oligosaccharides, a type of sugar molecule that the human body cannot digest. For this reason, like erythritol, they do not produce any effects that are harmful to the body.
Although consuming it is considered safe, taking this syrup too much can cause some digestive discomfort. The most common effects are gas formation and diarrhea .
Xylitol is extracted from natural sources. It is a good alternative to refined sugar. This is a sugar alcohol with a sweetness that is very similar.
However, it does not raise blood sugar. Consuming regular sugar will increase these levels due to the fact that it contains fructose. Xylitol, on the other hand, does not contain this component.
Xylitol also has the ability to reduce the risk of cavities and increase bone density. This is mainly due to the fact that it increases the absorption of calcium in the body.
This superfood cannot be forgotten as a natural alternative to sugar! Honey contains antioxidants, vitamins and minerals that are beneficial to the body. It is also often used to treat respiratory problems and strengthen the immune system.
Sugar and all substitutes should not be consumed too much. So don’t be fooled by the delicious taste. Use it to sweeten coffee and other drinks, but do not use more than one teaspoon.
7. Molasses for replacing sugar
Molasses has a consistency similar to honey. However, it is darker in color. It is one of the natural alternatives to refined sugar. You just have to add a teaspoon of molasses to what you want to sweeten.
Believe it or not, it contains nutrients that improve the health of your bones and heart. Molasses can also help regulate blood sugar levels. For this reason, it is a very suitable option for diabetics to sweeten their food and drink.
8. Maple syrup
Maple syrup contains minerals and a large number of antioxidants. In addition, it has various effects on the human body including:
- strengthening the immune system.
- helps to restore the muscles.
- maintaining normal blood sugar levels, provided it is not consumed for the rest.
It also helps to reduce anxiety, so using it can help prevent possible “binge eating” or overeating. This in turn will reduce the risk of obesity.
Nature can offer you many options that can help you enjoy a balanced diet rich in nutrients. So forget about the use of processed sugar and improve your health.
If you are in the group of people who are at risk for diabetes, choose natural alternatives to sugar by choosing a natural product. You can then possibly prevent you from becoming a victim of this disease.