Our intake of sugar—particularly refined sugars that aren’t naturally part of the foods you consume—has increased dramatically in the past 50 years, leaving many of us addicted to sweetness. According to the Centers for Disease Control and PreventionThe average adult consumes 17 teaspoons of added sugars per day, well above recommended levels. that Perfect diet They contain no more than 10% calories from added sugar, which equals 12 teaspoons of an average 2,000 calorie intake.
Many people already agree with what the data confirms: We eat way too much sugar. If you and yourself are looking for ways to cut added sugar from your diet, read on to learn some of the best sugar alternatives.
What are sugar substitutes?
Before we get into sugar substitutes, it’s important to clarify what this sugar is Not inherently bad for you. In fact, it is vital to your health. Your body converts carbohydrates into glucose, a form of sugar, and this is an essential source of energy to keep your body moving and your brain working. Despite what some popular diet fads advocate, without carbs and sugars, you may experience health problems and symptoms such as low energy, sleep problems, and brain fog.
The goal should not be to avoid sugar but to consume it suitable types of sugar. Much of the American diet today consists of added sugars, which are processed and refined to add intense sweetness without a lot of stuff. Highly refined white sugar and high fructose corn syrup are common ingredients in soft drinks, pastries, breads, and condiments. They are quickly delivered into the bloodstream without adding another nutritional value along the way. Excessive consumption of these sugars It can lead to serious health complicationsincluding high blood pressure, diabetes, and fatty liver disease.
You can find the amount of added sugars on the Nutrition Facts label and ingredient list for any food item. The higher the added sugar is in the ingredient list, the more sugar is in the product. Added sugars are known by many different names, such as brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose, and sucrose.
In contrast, natural sugars are unrefined or lightly processed and are found naturally in many foods. the fruit They contain fructose, for example, but they’re also high in fiber, providing a balanced mix of nutrients for your body. honey And Maple syrup Naturally sweet but also rich in minerals, vitamins and antioxidants.
There are also many natural sweeteners and sugar substitutes you can add to foods and beverages that provide sweetness without the drawbacks of refined sugars. Examples of these substituted sugars include sugar alcohols such as sorbitol, artificial sweeteners Like aspartame and natural sweeteners like stevia.
The best natural alternative to sugar
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Here’s the good news: If you want to cut back on sugar, you still have plenty of options for keeping things sweet. Here are six of the best natural sugar substitutes that you can add to your diet in place of refined sugar.
honey
Honey has long been valued not only for its natural sweetness but also for its nutritional value. Because it is made by bees from the nectar of plants in the pollination process, honey contains a host of beneficial plant compounds and antioxidants.
Raw and darker honey, which is minimally processed, is rich in flavonoids and phenolic acids in particular. These offers Many benefits, including positive effects on cardiovascular, digestive and respiratory health. It was even shown on Reducing seasonal allergies.
Maple syrup
Another popular natural sweetener, maple syrup, has taken its place atop many pies. If you’re cutting back on sugar, you might want to skip the pancakes but stick to the syrup, which is Produced from sap of sugar maple trees.
That’s because maple syrup, like honey, contains antioxidants and minerals that can be Good for your health. In fact, many of the unique compounds found in maple syrup have been shown to help fight cancer and diabetes. the The darker the maple syrupthe less accurate it is – and the more these benefits it may provide.
stevia
If you’re not a fan of the flavor of maple syrup or honey but still want a way to sweeten drinks and recipes, stevia is a great natural alternative to sugar to try. This sweetener is made from the stevia plant 200 to 400 times sweeter of table sugar.
As a sugar substitute, stevia is a non-nutritive, meaning it contains almost no calories. It adds sweetness without much else, and that might be exactly what you’re looking for when cutting back on sugar. It was stevia too It is associated with lower blood sugar and cholesterol. Keep in mind that many stevia products on the market contain other processing ingredients or sugar alcohols, so it’s important to do your research before using them.
Pureed fruits
If you’re looking for a more nutritionally balanced form of sugar, raw fruit is hard to beat. The dietary fiber present in the raw fruit aids in digestion and Slows down sugar metabolism, which reduces the spike in blood sugar you might see from fruit juice or sugar additives. Eating high-fiber foods can also help Reduce your total calorie intake and lower your risk of heart disease.
Pureed fruits give you many of the same benefits, and can act as a sweetener to add to other foods. Apple juice serves as an egg substitute in many recipes, for example, and pureed berries make a great addition to applesauce Plain unsweetened yogurt.
monk fruit
Monk fruit is another vegan alternative sugar. This fruit is derived from the monk fruit, also known as luo han guo, which is a small, round fruit commonly found in Southeast Asia. Although monk fruit itself contains fructose and glucose, in fact, it is It was removed in extraction A non-nutritive sweetener that’s about 100 times sweeter than table sugar.
Monk fruit is relatively new to the market, so it needs more study to determine all of its potential health benefits. However, research on other non-nutritive sweeteners shows promising results in terms of Weight management And Ward off diabetes. Mogrosides are naturally sweet in monk fruit, too They contain antioxidantswhich can aid in immune health and cancer prevention.
fruit juice
Fruit juice is a natural sweetener that you can drink on its own, add to other drinks or seasonings, or even use in cooking. 100% fruit juice is a much better choice than refined table sugar or high fructose corn syrup because the fruit juice is natural and unprocessed. like that It contains large amounts of vitamins and nutrients.
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