Sugar intake is at an all-time high in the United States. In response
to these statistics and warnings from medical professionals, consumers
are beginning to search out other sweetener alternatives. Artificial
sweeteners are not a healthier alternative to processed sugar because
they are made up of chemicals that have their own set of negative side
effects. With this all said, people are still searching for alternatives
to sugar so that you can enjoy sweet flavors in your food. But why is
it that you crave sugar in the first place?
From the time you are born, your taste buds are inclined to sweet
flavors. The first taste that you get as an infant is usually sweet
breast milk. This, along with the fact that the food industry uses
hundreds of variations of sugar, is why it is no wonder that you
struggle to overcome your desire for sweetness.
Unfortunately, the large amounts of sugar that you have been consuming
are contributing to some major diseases, such as type 2 diabetes, heart
disease, and obesity. So, where are you getting most of your sugar from,
and what types of sugar should you be avoiding?
Common Sources of Sugar
The number one place that Americans are getting their sugar from is
through sodas and sweetened beverages. You’ll also find added sugars in
cereals, desserts, pastries, flavored syrups, coffee creamer, sauces,
yogurts, fruit juices, protein bars, and salad dressings—just to name a
few food sources.
There are many names for hidden sugars that you will want to look out for, including:
Corn sweetener
Corn syrup
Cane juice
Dextrose
Fructose
Glucose
High-fructose corn syrup
Lactose
Malt syrup
Maltose
Molasses
Raw sugar
Sucrose
It’s safe to say that it’s time for us to start using healthier sugar
alternatives. Here are six natural sweetener alternatives for you to
explore:
Whole Leaf Stevia
This is extracted from the Stevia rebaudiana plant. Most stevia that you
will find on the shelf at your grocery store is a highly refined
version of stevia extract. You’ll want to look for dark whole-leaf
stevia to ensure that it’s actually a “natural” sweetener; avoid the
white powders, which have been processed and may contain food additives.
Remember that a little bit goes a long way when it comes to stevia—it
has a highly concentrated sweet flavor. If you add too much stevia, it
can create a bitter taste.
Monk Fruit
Monk fruit is traditionally grown in the Southern China region. It is
named after Buddhist monks who were the first to use the fruit. Monk
fruit sweetener is being used as a natural sugar replacement to sweeten
foods and beverages. Even though it has a very sweet flavor, it does not
raise blood sugar levels. This is a diabetic-friendly sweetener that
has been used around the world for centuries.
Xylitol
While its name may not sound like a natural sweetener, xylitol comes
directly from the birch tree. You’ll find it in products like gum,
protein bars, and toothpaste. Since it is a sugar alcohol, it may cause
bloating, diarrhea, or gas for some people if consumed in large amounts.
If you are a diabetic, this is a sweetener to avoid; it raises blood
sugar.
Coconut Palm Sugar
This natural sweetener is made from the sap of the coconut palm. It has
half the amount of fructose contained in white sugar and is low on the
glycemic index, which ranks the value of carbohydrates on a scale
according to how they affect blood glucose levels . Coconut palm sugar
looks similar to brown sugar and has a subtle caramel-like flavor. This
is a great sweetener to add to your coffee, oatmeal, or baked goods.
Raw Honey
Raw honey is known for its antimicrobial and immune-boosting properties.
Although it has a sweeter flavor than regular sugar, it is one of the
few sweeteners that contains vitamins (e.g., thiamin and niacin),
minerals (e.g., zinc and calcium), and enzymes (e.g., diastase [amylase]
and invertase). Make sure to purchase honey that is labeled “raw” as
most honey on the market is processed and therefore has fewer beneficial
health benefits. Honey is not a safe sweetener for diabetics due to its
high natural sugar content.
Grade A or Grade B Maple Syrup
Grade A and Grade B maple syrup are single-ingredient pure extracts from
the maple tree. The flavor and color will vary according to the time of
year, location, and from tree to tree. The darker colored syrups have a
richer maple flavor than the lighter colored syrups. Refer to the label
for serving size instructions before you cover your plate with a large
amount of this liquid sweetener. The grams of sugar per serving are
relatively higher in maple syrup compared to the other natural
sweeteners mentioned above. Similar to honey, maple syrup is not
suitable for anyone who has diabetes due to the sugar content and high
glycemic ranking.
When buying any of these products, make sure to look at the ingredient label. Very often companies will add processed sugars to their ingredients. While these natural sweeteners are healthy upgrades for processed and artificial sweeteners, it is still important to keep your added sugar intake to a minimum. Instead, focus on incorporating sweet vegetables into your diet (sweet potatoes, yams, carrots, butternut squash, acorn squash, etc.) and small amounts of fruit. Without a conscious effort to keep your sugar intake low, you’ll be surprised how quickly your total daily sugar intake can add up.
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