Added sugar in our foods causes maximum problems in our body. Studies have shown that obesity, cancer, diabetes, and heart diseases are among the various issues that result from regular sugar. There have been several controversies on the use of refined sugars. The major problem is many people have added sugar without checking the amount. This article brings you the best alternatives for refined sugars. You will also notice by the end that there are many health benefits of limited sugar intake.
Stevia
One of the best natural sugar substitutes is Stevia, taken from the shrub of South America. Stevioside and Rebaudioside are used to extract this natural zero-calorie sweetener. The taste of Stevia is different from refined sugars and is three hundred times sweeter than sugar. You should also consume this plant-based sweetener because it has many phytochemicals and nutrients. Other health benefits are balanced insulin levels, lower blood sugar levels, and blood pressure. However, it is not yet sure that Stevia is 100 percent safe and has more health benefits. You can have it in place of high fructose corn syrup.
Coconut Sugar
You can extract coconut sugar from coconut palm sap. It contains many antioxidants and nutrients like zinc, iron, potassium, and calcium. The glycemic index of this artificial sweetener is less than refined sugars. It is suitable for digestion in your body. Coconut sugar is found high in calories and high in fructose. Regular sugar also contains fructose in high amounts. So, you should consume coconut sugar in limited amounts.
Honey
It is a golden and thick liquid made by honey bees. You will find several minerals and vitamins with many antioxidants in honey. The flavonoids and phenolic acids in honey make antioxidant activity easy in the human body. It helps prevent inflammation, cancer, heart disease, and diabetes. Studies have shown various links between weight loss and honey, reduced hyperglycemia, and decreased glucose levels. There are many health benefits of honey, but it contains fructose, responsible for some health issues, making honey not entirely harmless. You should consume it in limited quantities.
Xylitol
This sugar alcohol has a sweetness that is close to regular sugar. It is extracted from birch wood or corn and is in many vegetables and fruits. These artificial sweeteners have 2.4 calories in 1 gram. It is nearly 40% less than refined sugars. Xylitol will not raise your insulin or blood sugar levels because it does not contain fructose. There are many hairs benefits of xylitol, and it is good for bone health and improves your dental health. Studies have shown that human beings can easily tolerate xylitol, but dogs find it highly toxic. If you have dogs in your house, be sure to keep it away from their reach if you consume it. You can eat xylitol in moderate quantities.
Erythritol
These are sugar alcohols like xylitol, but the calories in erythritol are fewer than other natural sweeteners. You will have only 0.24 calories in one gram of erythritol. The calories present in regular sugar are much higher in comparison to this substance. The taste is also like sugar, which makes it easy for people to consume it. Our body lacks the enzymes required to digest erythritol. So, most of it passes out of the human body through urine. The harmful effects of added sugars can be avoided by eating these natural sweeteners. Your blood sugar, cholesterol, insulin, or triglyceride levels would not increase.
There are fewer calories in erythritol, but studies have shown that it increases weight and fat mass. Erythritol also plays a crucial role in our metabolism because it is created from glucose in the body. There needs to be some more research conducted on how erythritol consumption affects our body composition. The scientists are not sure if it leads to weight gain. If you take erythritol instead of refined sugars, it is a good supplement, but the production process is expensive and takes a lot of time.
