Few Ideas on Some of the Best Sugar Substitutes

Sugar is not just an indulgence we let ourselves enjoy once in a while – it’s present in almost everything we consume. From soda and other sweetened drinks to almost all processed foods, sugar is all around us. And this is definitely bad news since scientists have proven that excessive sugar consumption may lead to obesity, diabetes, and heart disease. It has also been linked to poor cognitive function, affecting memory which may increase the risk of dementia. Cutting sugar out of your diet and adding some superfood supplements is what nutritionists recommend for good health and wellbeing.

But what if you have a sweet tooth and can’t go without your sugar dose? Lucky for you, there’re some healthy natural substitutes you can use when you need some sweetness. You can still enjoy your favourite recipes and coffee using a natural sweetener instead of refined sugar. Besides being low-calorie, these sweeteners are also good for your health since they can also provide some beneficial nutrients. If you are considering trying a natural sweetener, here are some of the healthiest alternatives to keep an eye on.

Xylitol

This natural sugar is extracted from corn or birch wood. Nutritionists consider Xylitol safe for people who have diabetes. It looks like sugar, tastes like sugar, but unlike sugar – it’s good for your health. You can also find Xylitol in some fruits and vegetables, such as strawberries and mushrooms. What makes it a promising alternative to sugar is its lack of fructose, which is the main ingredient responsible for most of sugar’s harmful effects.

Every teaspoon of birch xylitol contains 40% fewer calories than sugar. This alternative sweetener may also be very beneficial for your dental health. The way it works is by modifying the chemical content of the saliva in your mouth so that eating meals, desserts and candies flavoured with xylitol can help prevent cavities. It’s also a powerful breath freshener. Unlike the artificial sweeteners, this 100% natural sweetener doesn’t contain aspartame and is also gluten-free.

Corn-based xylitol has the same beneficial properties as birch xylitol. Reliable research has shown that it doesn’t increase your blood sugar or insulin levels and has a plethora of dental and bone benefits. Xylitol comes in granulated form, making it is easy to use in place of sugar for beverages, fruit, cereal, and cake and sweets recipes.

Erythritol

If you prefer a less sweet, low-calorie natural sweetener with no aftertaste, erythritol may be an ideal choice for you. This sugar alcohol doesn’t spike insulin, blood sugar, cholesterol, or triglyceride levels. It’s non-GMO, plant-based sugar alternative, approximately 70% as sweet as sugar.

Erythritol may be a perfect alternative for the standard white sugar in beverages, ice cream, baking and cooking. It’s widely popular for bakers that are looking to sweeten their treats without any added calories, carbs, or a bitter aftertaste. Many bakers use it in a 1:1 ratio to sugar. Erythritol melts in high heat and does not caramelise, so keep that in mind when using it in the kitchen. Also, the baked goods are usually the tastiest to eat on the day you’ve made them.

Stevia

Extracted from the leaves of a South American shrub that’s scientifically known as Stevia Rebaudiana, it has been used for hundreds of years in that region. Stevia is much sweeter than sugar, so you may need less of it to provide the same amount of sweetness. Stevioside, a sweet compound in stevia, has been shown to lower blood pressure, blood sugar, and insulin levels. Some research shows that the antioxidant found in it (kaempferol) may help reduce the risk of pancreatic cancer.

Stevia is incredibly versatile. This natural sweetener is available in liquid, powder, tablets and granulated forms. Tablets are known for dissolving instantly, which makes them ideal for sweetening your coffee or tea. Stevia mixes well with hot or cold beverages and cereals, or into your favourite recipes. It’s also often combined with other sugar alcohols like erythritol, to improve the taste and to reduce its intensity.

Monk Fruit Sweetener

One of the most popular sugar substitutes for low-carb dieters is monk fruit. This healthy sweetener is extracted from a small fruit grown in Southeast Asia. Buddhist monks were the first to cultivate the fruit, which is the reason for its name. It’s an all-natural, calorie-free sweetener with a zero on the glycemic index.

Since it’s 150 to 200 times sweeter than sugar to taste, you may need to use a lot less. It is said that monk fruit contains powerful antioxidants that support the immune system, digestive tract, glands, and respiratory system. You can opt for a pure, organic monk fruit powder, or monk fruit blends to use in a variety of beverages.

Coconut Sugar

Packed with zinc, iron and magnesium and low on the glycemic index, this healthy sweetener extracted from the sap of the coconut palm is one of the most popular sugar substitutes. It has a great taste with a subtle “caramel” scent, and it’s suitable for baking and preparing marinades or dressings. Coconut sugar is also suitable for vegans. It’s rich with vitamins and antioxidants and is also considered to be the most sustainable natural sweetener in the world.