7 Healthy Options that can replace Sugar
Refined sugar is a popular food product that is added to many dishes, desserts and drinks. It surrounds us everywhere, which requires careful rationing of consumption.
In case of excessive intake sugar is harmful to health . Among the negative consequences are: the development of malignant tumors, the early development of cardiovascular and endocrine pathologies, and a violation of the nervous system.
Additional problem – increased craving for sweets , which is observed in 75% of the population.
If it becomes impossible to control sugar intake, it is necessary to consider the use of sweeteners to protect your own body from deadly diseases.
Top 7 Replacement Options
Below are the most useful options that can be used to replace sugar (based on evidence).
1. Stevia
Stevia is the most common natural sweetener, which is made from the leaves of the shrub of the same name. This product is about 350 times
sweeter
of the usual white sugar, but it has no energy value.
Sweetener contains some biologically active photochemical substances, the consumption of which is associated with health benefits for the body.
Proven that stevia lowers blood pressure and can be used to prevent the early development of hypertension. It also does not change the concentration of glucose in blood plasma, that is, it is absolutely safe for people with diabetes mellitus.
2. Xylitol
Xylitol is a sugar alcohol produced industrially from corn or birch seeds.
It has a lower energy value (40% lower) compared to sugar and is physiological for humans. Normally, the body produces from 5 to 15 grams of xylitol per day.
Xylitol does not contain fructose, which is a great danger to the endocrine system. Sweetener does not cause increase the concentration of glucose and insulin in blood plasma after consumption.
The ability of the substance has now been proven improve dental health and prevent the development of caries, enhance the barrier function of the skin and inhibit the growth of certain microorganisms, strengthen bone tissue .
However, it is important to note that the study of the biological properties of xylitol was conducted exclusively on rats and dogs. For the latter, he turned out to be toxic.
3. Erythritol
Erythritol is also a sugar alcohol. Its caloric content is 94% lower compared to regular sugar.
According to accumulated scientific data, it does not fermented it is excreted in the body and completely unchanged, therefore, it cannot cause harm.
Australian scientists have proven that the compound does not increase blood sugar levels, as well as cholesterol and triglycerides.
Erythritol is an excellent substitute for sugar, but its production takes a lot of time and financial costs, which causes high cost and low popularity.
4. Monk
Monk sweetener is extracted from the fruits of the same name that grow in Southeast Asia. The raw materials are seeds and the skin of fruits.
Monk has a small amount of fructose and glucose in its composition, but the main advantage is mogrosides. These are special antioxidant and anti-inflammatory substances.
Mogrosides, according to Chinese experts, fighting with oxidative stress and neutralize free radicals. It is these aggressive molecules that are responsible for the appearance and growth of malignant tumors. Detected the effectiveness of the product against throat cancer and colon cells.
Monarch has a not very sweet taste (compared to refined sugar), so it is often mixed with other sweeteners, which is important to consider when choosing on store shelves.
5. Coconut sugar
Is extracted from the juice of the coconut palm. Saves
it contains some antioxidants and minerals (zinc, iron, calcium, potassium).
Coconut sugar has a lower glycemic index (compared to regular sugar), which is due to inulin content .
Inulin normalizes digestive and motor evacuation functions of the intestine, supports the growth of friendly microorganisms.
It has a similar energy value and contains fructose as an organoleptic component, which does not distinguish it much from ordinary white sugar.
6. Honey
Honey saturated
vitamins and minerals, antioxidant substances.
Flavonoids and phenolic acids of the product depressing chronic inflammation, fight oxidative stress, which reduces the likelihood of developing cardiovascular pathologies, type II diabetes mellitus, as well as cancer.
Honey is good for your health , despite the negative effects on sugar metabolism in the body.
Including honey in the diet instead of sugar is the right choice, which, however, does not negate the need for careful rationing.
7. Maple syrup
Maple syrup is a thick but sweet liquid produced from maple juice
. It contains calcium and potassium, iron and zinc, manganese, and surpasses honey in the amount of antioxidants.
Using maple syrup causes reduction of glucose concentration in blood plasma.
The antitumor properties of the product have also been proven. Maple syrup slows down the growth of malignant cells or completely destroys them. Similar results were received during laboratory research.
Harmful sweeteners
Some natural sweeteners can be more dangerous than sugar and have nothing to do with proper nutrition. Let's look at them in more detail:
- Agave nectar. By 85% consists of of fructose, which is significantly higher than in regular refined sugar. Most of the negative aspects of sugar consumption are associated with this type of simple carbohydrates.
- Corn syrup. Contains even more fructose. The use of this sugar substitute in the diet may increase the risk of developing obesity, type II diabetes and cancer. Especially good studied the effect of the product on the growth of mammary tumor cells.
In practice, you can find a lot of dangerous artificial sweeteners that are not available in the form of tablets or syrup, but have already been added to food (pastries, confectionery, yoghurts and curds, chewing gums and even vitamin complexes). These include:
- Aspartame (disrupts metabolism, causes cancer and disorders of the central nervous system);
- Sucralose (causes intoxication and increases the likelihood of blood cancer – leukemia);
- Acesulfame potassium (disrupts intestinal function, causes the development of cataracts and chronic kidney disease);
- Saccharin (leads to allergic and autoimmune pathologies).
Options such as powdered sugar or vanilla sugar are not a substitute for ordinary sugar and practically do not differ from it in their properties.
Conclusion
- Using sweeteners is the right tactic aimed at improving your own health.
- The most biologically valuable and safe are: stevia, xylitol, erythritol, monk, maple syrup, honey and coconut sugar.
- Some sweeteners are more dangerous than sugar and can not only disrupt the metabolism of carbohydrates in the body, but also cause the appearance of malignant tumors.
