Healthy Sugar Substitutes
By:
Jessica Joy
Consuming sugar in large quantities affects your health and causes many serious diseases like obesity, heart disease, diabetes, and cancer. Sugar is harmful to your health because it can interfere with hormones in your body that regulates hunger and satiety, which leads to increased calorie intake and weight gain. High sugar consumption can also harm your metabolism, which can lead to increased insulin and fat storage.
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Sugar is present in 80% of dietary substances and it is difficult to avoid them. Everyone loves to enjoy delicious sweets and pastries. But now, no need to worry here are some healthy sugar substitutes which can replace the sugar without compromising the taste of the dishes.
- Stevia
It is a natural sweetener that is extracted from the leaves of a South American shrub known as Stevia rebaudiana. It is a plant-based sweetener that contains zero calories. Stevia is 350 times sweeter than sugar. It contains a compound called Stevioside that lowers blood pressure, blood sugar, and insulin levels.
- Jaggery
Jaggery is prepared from sugarcane and has lots of health benefits. It is not only a good sugar substitute but is also very beneficial for your body. It is good for digestion, asthma, cough, and cold. It also helps in relieving headaches and relaxes your body.
- Xylitol
It is a sugar with a sweetness similar to sugar. Xylitol is extracted from corn or birch wood. It contains 2.4 calories per gram. Xylitol is a good alternative to sugar as it lacks fructose, which is the main ingredient responsible for the harmful effect of sugar. It does not increase blood sugar level or insulin levels.
- Monk fruit sweetener
It is extracted from monk fruit. Monk fruit is a small round fruit produced in Southeast Asia. It is a natural alternative to sugar and contains zero calories. It is 100-250 times sweeter than sugar. Monk fruit contains antioxidants called mogrosides which are responsible for sweetness. Natural sugars like fructose and glucose are separated during processing and are removed.
- Yacon syrup
It is extracted from the yacon plant, which is found in South American. It is dark in color and has a thick texture. It contains 40-50% fructooligosaccharides, which are special sugar molecules that cannot be digested in the human body due to which its calories are reduced to one-third.
- Coconut sugar
It is collected from the sap of the coconut palm. It includes nutrients like iron, zinc, calcium, and potassium. Coconut sugar has a lower glycaemic index than sugar due to the presence of insulin.
Consuming too much sugar has always affected health in one or another way. Now use these alternatives of regular sugar and keep yourself healthy without compromising the taste.
