It is not easy to leave refined sugar. However, considering how harmful it can be, it’s definitely worth the effort. Fortunately, there are several sweeteners from nature that are good for your health. They are low in calories, low in fructose and have a very sweet taste. Here are four natural sweeteners that are really healthy.
Stevia is a very popular low calorie sweetener. It is obtained from the leaves of a plant called Stevia rebaudiana. This plant has been cultivated in South America for centuries for its sweetness and medicinal purposes.
Stevia leaves contain several sweet compounds. The main ones are stevioside and rebaudioside A. Both are hundreds of times sweeter than sugar in the same amount. In other words, stevia is very sweet and has almost no calories.
In addition, several studies in humans have shown that stevia has the following health benefits:
Stevia can reduce high blood pressure in people with hypertension by 6 to 14 percent. However, there is no effect on blood pressure which is normal or slightly elevated.
Stevia also lowers blood sugar levels in people with diabetes.
Several studies in rats have shown that stevia can increase insulin sensitivity, reduce oxidized LDL cholesterol and reduce plaque that builds up in the arteries.
If you need to sweeten something, stevia may be the healthiest choice. However, many people do not like the taste of stevia at all, which depends on the brand, so try more varieties to find out which one suits you best.
Stevia is a natural, non-calorie sweetener that can lower blood pressure and blood sugar levels.
Erythritol is another low-calorie sweetener. It is a sugar alcohol that is naturally found in certain fruits. However, commercially available erythritol powder is most likely due to an industrial process.
It contains 0.24 calories per gram, or about 6 percent of the calories of the same amount of sugar, along with 70 percent of the sweetness. Erythritol does not cause a rise in blood sugar or insulin levels and does not affect blood lipids such as cholesterol or triglycerides. It is absorbed into the body via the intestine but is eventually eliminated unchanged from the kidney. Studies show that erythritol is very safe. However, it can cause digestive problems if consumed too much at once. The taste of erythritol is very similar to sugar, though it may have a slight aftertaste. Although erythritol does not have any particular health benefits, it is certainly not harmful in any way and is better tolerated than most other sugars.
Erythritol is a very sweet and low calorie sugar alcohol. Studies show that it is very safe to consume, although at high doses it can cause digestive problems.
Xylitol is a sugar alcohol that is similar to sugar in sweetness. It contains 2.4 calories per gram, or about two-thirds of the calorific value of sugar. Xylitol is beneficial for dental health as it reduces the risk of tooth decay and tooth decay. It can also improve bone density in rats, which helps prevent osteoporosis.
Xylitol does not increase blood sugar or insulin levels. However, like other sugars, it can cause digestive problems in large doses. If you have a dog, keep xylitol out of its reach as it is extremely toxic to dogs.
Xylitol is a very popular sweetener. It is a sugar alcohol that contains about 2.4 calories per gram. It is useful for teeth. In rats, it can improve bone density and reduce the risk of osteoporosis.
Yacon syrup is another unique sweetener. It is derived from the yacon plant, which grows in the Andes in South America. This sweetener has recently been popular as a weight loss supplement. One study found that in overweight women it led to a significant decrease in weight.
It contains a high percentage of fructooligosaccharides, which act as soluble fibers that feed good bacteria in the gut. Yacon syrup can help with constipation and has various benefits thanks to its high percentage of soluble fibers. Do not ingest large quantities at one time as it may cause digestive problems.
Yacon syrup contains a high percentage of fructooligosaccharides that feed good bacteria in the gut. It can help with constipation and weight loss.
What about “less bad” sugars like honey?
There are several popular sugar sweeteners that health care people often use instead of sugar. These include coconut sugar, molasses, honey and maple syrup. They are essentially not much different from sugar. They may contain slightly less fructose and a small percentage of nutrients, but your liver will not be able to make a difference.
However, the adverse effect of sugar is entirely context-dependent. Most studies have been done on people who already eat fast foods rich in carbohydrates. For those people, especially those who are overweight and / or insulin resistant, high amounts of sugar are harmful.
In addition, there are other groups of people who want to completely avoid sugar-based sweeteners. These are food addicts, those who eat too much and those who are on a ketogenic diet with very few carbohydrates.
Healthy people can eat sugar in small quantities without any hassle. Although these are still empty calories that can cause caries, it will not harm your metabolism, lead to fatty liver, or ruin your health.
If you like to use real sugar in recipes but otherwise eat healthy, using natural sugar-based sweeteners such as honey can be just fine in moderation. In the context of a wholesome diet based on whole foods, small amounts of these natural sugars can cause no harm.