Do you remember in one of my previous articles I warned you about one "healthy" habit that could do you more harm than good? It was about the danger you expose yourself to by consuming artificial sweeteners, namely the resistance of bacteria to antibiotics. I hope you have read this letter. If not, I recommend doing this in order to better understand what exactly the danger is.
As promised, I'm back on the topic of sugar substitutes, but this time with some recommendations to help you make the right choice if you decide to give up sugar.
Even though sugar can cause many health problems, eating something sweet is essential for the human body. Getting insufficient glucose, you can suffer from headaches, poor performance, and complain of a bad mood…
That is why, I figured you should know about the best sweeteners created by nature itself, and how to use them so they don't harm you.
- Stevia syrup/extract (0 calories)
It is 250 times sweeter than sugar: 2 g equals 100 g of sugar. Ideal for sweetening cereal, coffee and fruit salads, but not suitable for heat treatment.
It is energizing, good for the digestive system, and very helpful in fighting sugar cravings. It has little effect on sugar levels. Therefore, it can be a good substitute for sugar in diabetes if consumed in small amounts.
- Cinnamon (6 calories/teaspoon) and Licorice (0 calories)
They are perfect for flavoring rice pudding, cookies, baked apples, or your morning cup of coffee while boosting immunity and reducing cholesterol, blood glucose, and cravings, especially for sweets.
One study found that just half a teaspoon of cinnamon a day significantly lowered blood sugar, triglycerides, "bad" cholesterol (LDL), and total cholesterol in people with type 2 diabetes.
- Yacon syrup (13 calories/tablespoon)
It contains 3 times fewer calories than sugar, is a powerful antioxidant, and is sweet like honey, perfect for baking and fruit purees.
Yacon syrup has a minimum glycemic index – from 1 to 5 according to various sources. So, it is absolutely safe for diabetics, as it has a minimal effect on blood sugar levels.
It contains many vitamins, soluble fibers that feed the beneficial bacteria in the intestines and relieve constipation.
- Jerusalem artichoke syrup (26 calories/tablespoon)
Jerusalem artichokes look like potatoes. The sweet syrup is made from its tubers, which tastes like flower honey. The syrup contains pectins that normalize metabolism, as well as organic acids.
The syrup is able to neutralize the negative impact of environmental factors. Inulin and fiber in the composition remove heavy metal salts, nitrates and radionuclides from the body.
Also, it is of particular value for people with diabetes. Representing a biologically active component containing inulin, it reduces the need for insulin and normalizes blood sugar levels.
- Carob syrup (41 calories/tablespoon)
Carob syrup is rich in minerals and vitamins and tastes like chocolate. The syrup will be a real salvation for those who are allergic to sweets.
Due to the high content of sodium and potassium syrup improves blood pressure, supports the body in heart disease.
For nervous disorders, sleep disorders and neurological headaches, take 1 tablespoon of syrup 5-6 times a day for three months. Then you need to take a break for 14 days and continue taking the syrup.
The syrup can be used by people suffering from diabetes, but in small quantities – 0.5 – 1 teaspoon 1-2 times a day.
- Coconut sugar (18 calories/teaspoon)
Its main feature is the high content of vitamins and minerals. So, for example, this sugar is rich in potassium, calcium and zinc, as well as vitamin C, and at the same time contains little fructose, which makes it an ideal dietary product.
When buying coconut sugar, pay special attention to its composition: manufacturers often add cane sugar to it, which is absolutely identical in calories and carbohydrates to white sugar.
- Date paste (25 calories/tablespoon)
With a honey-like consistency, it's the perfect alternative to sugar, with the nutritional benefits and detoxifying effects of dates (fiber, vitamins and minerals that boost the immune system and prevent aging).
It does not change the taste in the oven, but is recommended in small quantities as it has a high glycemic index (70) and is 1.5 times as sweet as sugar.
- Brown rice syrup (23 calories/tablespoon)
This is a vegan, gluten-free liquid sugar substitute.
Brown rice syrup can be used in cooking and baking to sweeten low-calorie meals. It is used just like any other liquid sweetener. You can add it to tea or coffee for extra sweetness.
Some people like to use brown rice syrup as a topping for desserts like ice cream.
Although it has a high glycemic index (70), nutrients such as magnesium, which relaxes muscles and nerves, manganese, vitamin B, and iron, which give energy vitamins, recommend it as a sugar substitute.
As you can see, there are many ways to sweeten food without adding sugar.
Natural sweeteners contain many beneficial vitamins and minerals, and in moderation, of course, are superior to regular white sugar in all aspects.