Natural sweeteners that are good for your health. Also, getting out of refined sugar can be difficult. But given how incredibly damaging sugar can be, it’s definitely worth the effort.
Fortunately, there are some sweeteners found in nature that are actually good for your health. They are low in calories, low in fructose and very sweet taste. Now, check out The 4 Natural Sweeteners That Are Good For Your Health.
The stevia is a natural sweetener that are good for your health. In addition, it is a very popular low calorie sweetener. It is extracted from the leaves of a plant called Stevia rebaudiana. This plant has been cultivated for sweetness and medicinal purposes for centuries in South America.
Several sweet compounds are found in stevia leaves . The main ones are stevioside and rebaudioside A. Both are hundreds of times sweeter than sugar, grass per gram.
Therefore, stevia is very sweet, but has practically no calories. In addition, some human-based studies suggest that stevia has health benefits:
The stevia can reduce blood pressure elevated in people with hypertension in 6-14%. However, it has no effect on blood pressure that is normal or slightly elevated.
The Stevia also has shown to reduce blood sugar levels in people with diabetes .
Several studies in mice show that stevia can improve insulin sensitivity, reduce oxidized LDL cholesterol, and reduce plaque buildup in the arteries.
If you need to sweeten something, stevia may be your healthier choice. However, many people do not like the taste of stevia very much . The taste depends on the brand, so you may need to experiment to find a type of stevia you like.
Erythritol is another of the natural sweeteners that are good for your low calorie health . It is a sugar alcohol found naturally in certain fruits. However, the erythritol powder available for purchase is probably done through an industrial process.
It contains .24 calories per gram, or about 6% of calories in an equal amount of sugar, with 70% of sweetness.
Erythritol does not increase blood sugar or insulin levels and has no effect on blood lipids such as cholesterol or triglycerides.
It is absorbed by the body from the intestine, but eventually excreted from unchanged kidneys.
Studies show that erythritol is very safe. However, as with other sugar alcohols, it can cause digestive problems if you consume too much at a time.
Erythritol tastes very similar to sugar, although it may have a slight residual taste.
Although erythritol does not appear to have any health benefits, it certainly does not appear to be harmful and is better tolerated than most other sugar alcohols.
A good choice among natural sweeteners that are good for your health is xylitol. In addition, xylitol is a sugar alcohol with a sweetness similar to sugar. Contains 2.4 calories per gram, or about two thirds of the caloric value of sugar.
Xylitol appears to have some benefits for oral health, reducing the risk of tooth decay and tooth decay. It can also improve bone density in rats, helping to prevent osteoporosis .
Xylitol does not increase blood sugar or insulin levels. However, as with other sugar alcohols, it can cause digestive side effects in high doses.
If you have a dog at home, you may want to keep xylitol out of your reach as it is highly toxic to dogs.
4. Yacon Syrup:
Yacon syrup is one of the best natural sweeteners that are good for your health. to Additionally, yacon syrup sweetener is one. It is harvested from the yacon plant, which grows natively in the South American Andes.
This sweetener has recently become popular as a weight loss supplement. One study found that it caused significant weight loss in overweight women.
It is very rich in fructooligosaccharides, which function as soluble fibers that feed the good bacteria in the intestine.
Yacon syrup may help against constipation and has several benefits due to the high amount of soluble fiber. Do not eat too much at one time as it can cause digestive problems.
What to Say “Less Bad” Sugars Like Honey?
There are several popular sugary sweeteners that health-conscious people usually eat instead of sugar. This includes coconut sugar, molasses , honey and maple syrup. These really are not very different from sugar.
They may contain slightly smaller amounts of fructose and a small amount of nutrients, but your liver will not really be able to tell the difference.
However, the harmful effects of sugar depend entirely on context. Most studies are done on people who are already eating a diet rich in carbohydrates.
For these people, especially those overweight and / or insulin resistant, large amounts of sugar are harmful.
In addition, there are other groups of people who may want to avoid sugar sweeteners completely. This includes food addicts, compulsive eaters and people who are on a ketogenic diet that is very low in carbohydrates.
Healthy people can eat sugar in small amounts without any harm. While it is still empty calories and can cause cavities, it will not harm your metabolism, give you fatty liver or end up destroying your health.
If you like to use real sugar in your recipes but eat otherwise healthy, the use of natural sugar based sweeteners such as honey should be entirely good in moderation.
In the context of a healthy diet based on whole foods, small amounts of these natural sugars will not do any harm.