Top 10 Best Natural Sugar Substitutes
The majority of Americans consume too many artificial sweeteners and corn syrup high in fructose. In addition, many beverages, sugary snacks, and desserts are high in added sugar content. No matter how much you love to consume sugary foods, nothing is more important than your health. Foods containing high artificial sweeteners lead to fatty liver, heart diseases, obesity, and diabetes.
Occasionally enjoying sweets and desserts is not a bad idea; however, keeping track of your total sugar intake in a day and keeping it under control is good for your health. So, cut down your refined sugar intake and switch to naturally sweet alternatives yet healthy. Given underneath is a list of ten healthy options containing minimal calories.
It’s a natural sweetener. It is from one of two mixtures named glycosides — rebaudioside and stevioside. The best part of using Stevia is that this combination of two compounds doesn’t contain any calories. It is slightly different in taste from sugar. Stevia can help prevent weight gain and curtail blood sugar levels.
Polyols or sugar alcohols are naturally in vegetables and fruits. They have significantly fewer calories and don’t affect blood sugar levels, hence an intelligent choice for those with diabetes. However, sugar alcohols are considered safe; some can cause digestive problems when consumed in considerable amounts. Popularly known sugar alcohols that are sugar substitutes include xylitol, maltitol, and erythritol.
Monk Fruit Sweetener
It is from the Siraitia grosvenorii plant. Monk fruit is said to have a 300 times sweeter taste than table sugar, and it doesn’t have calories. Therefore, it can promote weight loss and enhance blood sugar levels.
D-allulose or Allulose is a monosaccharide that is found naturally in particular fruits. Allulose closely tastes like regular sugar, unlike other low and zero-calorie sweeteners. Studies suggest that allulose can help curtail insulin and blood sugar levels in people with or without having diabetes.
Sweet and chewy fruits are the best choice for refined sugar and provide many health benefits. Dates are an excellent source of nutrients, including potassium, magnesium, manganese, vitamin B6, polyphenol antioxidants, and carotenoids. Having the sweet taste, you can have dates instead of sugar in many recipes. Moreover, you can mix them to flavor homemade smoothies and nut milk. Dates are tremendous in calories and natural sugars, and they don’t affect blood sugar levels adversely.
Applesauce And Other Fruit Purees
Cutting down on sugar by replacing it with applesauce or other fruits purees like bananas are a powerful way to curtail refined sugar consumption. Fruits provide health benefits due to their nutrient quotient. Mashed bananas are full of folate, magnesium, and vitamins B6 and C. Fruits have numerous health benefits, including a reduced risk of death and chronic disease from all causes.
Maple syrup has an insignificant amount of minerals such as iron, zinc, potassium, manganese, and calcium. It is high in phenolic mixtures such as lignans and coumarins, which may have anti-inflammatory and antioxidant effects. Maple syrup is very high in sugar despite having beneficial nutrients and antioxidants. Ensure you use maple syrup in moderation.
Yacon is found the most in South America. Given its thick consistency and dark color, it is comparable to molasses. Yacon syrup is less sweet than white sugar and contains 1.3 calories per gram. As per some studies, yacon has fructooligosaccharides- a sugar molecule that acts as prebiotics that promotes good bacteria in the gut. Additionally, it increases the feeling of fullness, making you consume fewer calories. However, bear in mind not to consume more than 20 grams in a day as it may result in diarrhea, gas, and stomach ache.
Honey is a natural sweetener. It is also a good antioxidant and an edible anti-inflammatory substance. It also contains vitamins, minerals and is abundant in plant compounds. However, the amount of plant compounds found in the honey depends on the flower bees fed. As a result, honey has a lower glycemic index (GI) than white sugar. In addition, honey’s plant compound, called polyphenols, makes it an anti-inflammatory agent.
Molasses is thicker in consistency, sweet and light brown. It’s extracted from sugar beet juice or by boiling sugar cane. Molasses is full of antioxidant properties, containing traces of vitamins and minerals and potassium, iron, and calcium. So that makes molasses a healthy choice.
Fad diets containing high sugar can impact your health badly and link to many ailments like heart disease, cancer, obesity, diabetes, etc. Therefore, reducing your sugar intake and balancing it with other nutritious foods like whole grains, fish, beans, fruits, nuts, and veggies, is vital to living healthy. The above are some natural and healthy sweeteners you can use to replace table sugar in your diet.