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High consumption of sugar has detrimental effects on your health. It increases the risks of various illnesses like diabetes, heart-associated diseases, and even cancer. Another concerning and ever-growing issue caused by high sugar intake is obesity.
Obesity is one of the major distressing health hazards today. It gives rise to numerous severe ailments like liver damage and kidney failure. The majority of people are unaware of how much sugar they consume and that it’s a leading cause of obesity.
If you are planning to lose weight but also have uncompromising sweet cravings, you can opt for sugar alternatives. This article discusses the different sugar substitutes you can incorporate with your healthy diet.
Maple Syrup
You can opt for the natural sweetener of maple syrup. Maple syrup is a viscous liquid that is very sweet and made by cooking and thickening maple tree sap. It is enriched with various nutrients like iron, calcium, zinc, potassium, etc. It also has a higher amount of antioxidants than honey.
Moreover, maple syrup has a lower glycemic index than normal sugar. This means it doesn’t cause a spike in blood sugar levels. However, maple syrups are still very sugary and must be consumed in moderate amounts.
Hence, it is better to go for syrups that have no sugar. You can research online and find the best sugar-free maple syrup for you.
Yacon Syrup
Yacon syrup is made by thickening sap extracted from the yacon plant, which is a native plant of South America. The syrup is dark, tastes sweet, and has a viscous consistency like molasses.
This sweet liquid has 40% to 50% fructooligosaccharides. Fructooligosaccharide is a special kind of sugar molecule that cannot be digested by the human body. Since they cannot be broken down, they are not absorbed into the bloodstream and are excreted.
This makes yacon syrup contain only one-third of the calories of normal table sugar. A large amount of the fructooligosaccharides in this syrup also has other various health benefits.
Studies show that it can lower the glycemic index. That’s right. Although it doesn’t have a low glycemic index, it literally lowers the sugar levels in the blood. Moreover, it has the ability to reduce body weight and colon cancer risks.
Furthermore, yacon syrup can make you feel fuller as its fructooligosaccharide content can improve satiety feelings. This will make you eat less as your cravings will be met faster.
This unique sugar molecule also maintains the ecology of the friendly bacteria in your gut and your general health. There are studies showing that people with healthy gut bacteria have stronger immunity, brain strength, and a reduced likelihood of diabetes and obesity.
However, you need to keep in mind that despite it being considered generally safe, overconsumption of yacon syrup can cause severe gas, diarrhea, and general discomfort.
Erythritol
Erythritol contains low calories and is another great sugar alternative. It is a sugar alcohol and its best aspect is that it tastes very much like regular table sugar, despite containing only 6% of the calories. Hence, you can easily switch to this substitute without noticing much of a difference.
Most of the erythritol is directly absorbed into the blood and excreted through the urine. This occurs due to the lack of enzymes in our body to digest the alcohol sugar. Hence, it doesn’t have any detrimental effects on the body like table sugar does.
Furthermore, since erythritol passes through the body unchanged, it does not increase blood sugar levels, cholesterol, triglycerides, and insulin. Evidently, erythritol can be a safer and healthier sugar substitute.
However, the major downside of this substitute is its low availability due to the high cost of production and tedious manufacturing process.
Xylitol
Like erythritol, xylitol is also sugar alcohol that tastes similar to sugar. It is made from the extractions of corn, birchwood, various fruits, and vegetables. It has 40% fewer calories than regular sugar.
The best aspect of this sugar substitute is that it contains no fructose. Fructose is one of the causative agents of sugar-related diseases. Xylitol also does not increase blood sugar levels. It also does not induce an increased insulin production like usual table sugar.
As a matter of fact, it is associated with numerous health benefits such as better dental and bone health. Xylitol generally has no harmful effect on humans but they are incredibly toxic to dogs. If you have a pet dog, ensure that xylitol is away from your furry friend’s reach.
Stevia
Like yacon syrup, stevia is also a plant-based sweetener. It is extracted from the leaves of a native South American shrub. This natural sweetener contains no calories and tastes sweeter than sugar.
It also has nutrients and certain phytochemicals that are linked with some significant health benefits. One of its components, stevioside, lowers blood pressure, blood sugar levels, and insulin.
Since it tastes 300 times sweeter than regular sugar, it is best to use it sparingly. Too much stevia can ruin the palate and make the food taste bitter.
Coconut Sugar
Coconut sugar is made by reducing sap extracted from the coconut tree. Like maple syrup, it also has minerals like calcium, iron, potassium, and zinc. It also is enriched with antioxidants and has a lower glycemic index than regular table sugar.
Coconut sugar has lower sugar due to its inulin content. Inulin is a soluble fiber and encourages healthy bacteria in the gut. It also slows down the digestive process and makes you feel full for longer. It also prevents hypoglycemia without spiking your normal blood sugar levels.
Despite its health benefits and nutritional content, coconut sugar still has the same calories as regular sugar. Hence, it also should be consumed sparingly.
Sweet Ending
Ending the meal with dessert can be considered an indulgence. You can still meet your sweet cravings and maintain your weight when you are using healthier sugar replacements. You can have your favorite sweet dish and drinks guilt-free.
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