Stevia, monk fruit, certain sugar alcohols and allulose are much lower in calories than table sugar and don't significantly affect blood sugar levels, making them a smart alternative to refined sugar. Erythritol is another low-calorie sweetener. It is a sugar alcohol found naturally in certain fruits. However, the erythritol powder available for purchase is most likely produced using an industrial process.
Erythritol tastes much like sugar, although it may have a mild aftertaste. Erythritol does not increase blood sugar or insulin levels, nor does it affect levels of fats in the blood, such as cholesterol or triglycerides (5,. Keep in mind that erythritol is much less likely to cause digestive problems than other sugar alcohols, such as xylitol (. In addition, a study involving 264 young adults showed that higher blood levels of erythritol were related to an increase in abdominal fat, which may be due to a genetic predisposition to convert sugar to erythritol (.
Erythritol is a very sweet, low-calorie sugar alcohol. Studies show that it is generally safe to eat, although it can cause digestive problems at high doses. Xylitol is a sugar alcohol with a sweetness similar to sugar. Xylitol appears to have some dental health benefits, including reducing the risk of tooth decay and tooth decay (.
In addition, research shows that xylitol can increase levels of several compounds in the digestive tract to help maintain the gut microbiome (1). Xylitol also doesn't raise blood sugar or insulin levels. However, like other sugar alcohols, it can cause digestive side effects, such as abdominal gas and diarrhea, in high doses (1). With this in mind, it's best to use xylitol sparingly.).
Finally, if you have a dog at home, keep xylitol out of reach, as xylitol is very toxic to dogs (1). Xylitol is a very popular sweetener). It is a sugar alcohol that contains about 2.4 calories per gram and may have some benefits for dental and digestive health. Research on rats suggests that it may improve bone density and reduce the risk of osteoporosis.
Yacon syrup is another unique sweetener. Yacon syrup can prevent constipation and has several benefits due to its high amount of soluble fiber (16, 1). Yacon syrup is very rich in fructooligosaccharides, which feed good bacteria in the intestines. May help prevent constipation and promote weight loss.
Monk fruit also contains antioxidant compounds known as mogrosides, which studies have shown may reduce markers of inflammation (19, 20). While there is little research on the effects of monk fruit on humans, it is generally considered safe and has not been associated with any negative side effects (2). In fact, consuming large amounts of natural sugars or sugar substitutes over the long term could increase cravings for sweets and contribute to problems such as weight gain and type 2 diabetes (22, 23, 2). For these people, especially those who are overweight or insulin resistant, large amounts of sugar can be especially harmful (2).
Regular sugar and alternatives to sugar can fit into a healthy diet that focuses on fruits, vegetables, whole grains, legumes, healthy fats and proteins. Whole fruits are the healthiest alternative to sugar, followed by dried fruits, as they contain added nutrients and fiber. Compared to table sugar, fruit juices, maple syrup, honey and molasses are slightly healthier because they contain some vitamins and minerals. Xylitol is a sugar alcohol extracted from corn or birch wood and has a sweetness very similar to sugar.
Not only does it contain 2.4 calories per gram, 40% less than those of sugar, but it also doesn't contain fructose, which is mainly responsible for the negative effects of sugar. Unlike sugar, xylitol doesn't increase glucose or insulin levels. It may even have some health benefits, such as better bone and dental health. Stevia is a plant-based sweetener extracted from the leaves of a South American shrub that is scientifically known as Stevia rebaudiana.
Stevia rebaudiana leaves are loaded with nutrients, which is why stevia is associated with lower blood pressure and lower blood sugar levels. Coconut sugar is extracted from coconut palm sap and contains minerals such as iron, zinc, calcium and potassium. The honey produced by honey bees is rich in nutrients and minerals that have several health benefits. However, while honey has many health benefits, it still contains fructose and should therefore be consumed in moderation.
Maple syrup is made from maple tree sap and contains antioxidants and minerals such as calcium, potassium, zinc, iron and manganese. Like honey, maple syrup may have some health benefits, but it's still quite high in sugar. So, while it's a better option than refined sugar, it's best to avoid consuming it in excess. When these types of natural sugars are consumed in their whole-food form, they come with added nutrients and fiber and are absorbed more slowly than added sugars.
Coconut sugar, a natural sugar made from the sap of coconut palms, contains small amounts of beneficial nutrients, such as minerals and antioxidants, and inulin fiber, which helps delay sugar absorption. Put coconut sugar and molasses in a food processor and beat until you get the consistency of commercial brown sugar. Including more natural sweeteners in your daily diet isn't difficult if you stop consuming refined table sugar altogether and use healthier sugar substitutes instead. Some alternatives to sugar are less processed than regular table sugar (such as honey and maple syrup) and therefore tend to retain small amounts of vitamins, minerals and antioxidants.
Honey is a natural sugar source that is sweeter than table sugar and has unique flavor profiles depending on the type and processing methods. Examples of sugar alcohols include xylitol, erythritol, maltitol, mannitol, sorbitol, and other sugar alcohols that end in -itol. There are many different names for added sugar used in the food industry, all of which contain calories and affect blood sugar and are therefore considered nutritional sweeteners. So what is a good natural sweetener and the best alternative to sugar then? Fortunately, there are many sugar substitutes that are healthy and tasty alternatives to refined sugar, high-fructose corn syrup, and artificial sweeteners.
Nutritional sweeteners, which contain calories, include unrefined sugar sources such as honey, maple syrup and coconut sugar. While sugar still provides calories without much nutritional value and can cause tooth decay, small amounts of these natural sugars can be included in a complete diet. While replacing sugar with these alternatives may decrease calorie and sugar intake in some people, the long-term effects on overall health outcomes are inconclusive. Although research is not yet conclusive, some non-nutritive sweeteners may have the opposite effect than expected and may in fact have negative effects on the gut microbiome, blood sugar control, insulin responses and appetite, and may in fact cause increased sugar cravings.