It is fascinating to know that you can eat sugar without having any health consequences. You can do it by selecting the suitable sugar. It is essential to understand best sugar substitutes because that processed sugar can be toxic for your body. Moreover, it provides nothing except for calories.
Processed sugar is highly addictive and can cause your blood sugar level to spike. Moreover, it interferes with your nutrient absorption and can cause heart diseases, weight gain, and be a source of degenerative diseases. However, you should know that you do not have to live a life on processed sugar.
You can switch to natural sugars that can be beneficial for your body. There are various sugar alternatives available that can provide surprising benefits. These alternative sweeteners are easier to process and contain multiple health benefits.
Difference Between Bad and Good Sugar
You should first understand the difference between fructose, glucose, and sucrose to find between bad sugar and good sugar.
Fructose is present in fruits and can be challenging for the liver to metabolize. Therefore, one should not eat more fructose than the recommended 50 grams per day. However, if you consume more than the recommended quantity, fructose metabolism in the liver will start producing free radicals. However, sucrose is the cane sugar, and glucose can be a reason for spikes in insulin levels.
Best sugar substitutes like maple syrup, coconut sugar, and date syrup are low on the glycemic and contain lower fructose. All good sugars score low on the glycemic index, have low fructose contents and contain additional benefits that cane sugar doesn’t contain.
Bad sugar is the sugar that you add to food during processing and cooking. Such sugar causes you to gain calories and has no additional nutrients or fiber to provide. Such sugar is high in fructose and can cause a spike in blood sugar.
Therefore, if you are looking for a sugar substitute while cooking and baking to avoid health consequences, you should look at the following list of the best natural sweeteners.
Natural Sugar Substitutes
1: Date Syrup as Sugar Substitute
Date syrup is not only sugar as it is an actual food made from date fruit. It contains a low glycemic index. Research in the clinic to determine the effect of different sweeteners on blood sugar levels revealed that date syrup has a GI of 47 +/- 2..
Moreover, date syrup also contains less amount of fructose as compared to many other sweeteners. Similarly, date syrup contains multiple nutrients like magnesium, zinc, and phosphorus. It also includes an antioxidant level just similar to maca and raspberries, which makes it more nutritious.
2: Raw Honey as Sugar Substitute
Raw honey is similar to dates and is real food. Moreover, it is the nectar of the Gods. Raw honey is not only sweet but also contains electrolytes, amino acids, and antioxidants. Furthermore, love is famous for its antiseptic properties and can alleviate allergy symptoms.
Honey is one of the best sugar substitutes as it is low on the glycemic index. Research shows that you can reduce your blood sugar level by replacing sugar with honey. Moreover, by using honey, you can also prevent yourself from weight gain.
3: Maple Syrup as one of best Sugar Substitutes
Real maple syrup is an efficient sugar alternative as it contains low fructose contents and scores low on the glycemic index. Maple syrup comes straight from the trees and is minimally processed. It has numerous minerals and antioxidants than honey, including manganese, zinc, magnesium, and riboflavin.
Another benefit of consuming maple syrup is that it is low on calories. However, keep in mind to buy maple syrup that says “100% maple syrup”.
4: Coconut Sugar as one of best Sugar Substitutes
It contains a high amount of potassium and electrolytes. Coconut sugar comes from the blossoms of the coconut tree and is an excellent replacement for white sugar. However, it is essential to know that coconut sugar is processed and less nutrient-dense than other sugar supplements.
However, the good thing is that it contains inulin fiber, which helps absorb glucose and regular blood sugar levels.
Sugar Substitutes that You Should Avoid
Following are a few sugar alternatives that you Should Avoid Consuming.
1: Artificial Sweeteners are Harmful
Artificial sweeteners like saccharin, neotame, and aspartame are not suitable for your health and are among the worst on the list of alternative sweeteners. Most people complain about headaches and stomach aches after consuming such artificial sweeteners. Moreover, studies show that they can change the bacterial makeup of your microbiome and can lead to health problems.
Because the FDA is not doing a good job in stopping the manufacturers from selling sugar alternatives that are injurious to health, it is becoming difficult to find whether we are eating right or wrong.
2: Corn Syrup
Corn syrup contains high fructose and is made through chemical processing. It causes insulin levels to spike up and does not digest efficiently. Moreover, corn syrup goes right into your bloodstream and goes wild.
3: Sugar Alcohol as an Alternative
Sugar alcohols are safe and most commonly used in toothpaste and chewing gums to protect against tooth decay. Moreover, these best sugar substitutes are low on the glycemic index. However, these two are great benefits, but there are many side effects of consuming sugar alcohol. Sugar alcohol can be dangerous for your guts and can also harm the digestive system.
The reason is that the human body cannot digest most sugar alcohols, so they travel in the large intestine and cause problems in our gut. Moreover, if you consume a lot of sugar alcohol for a short period, you might get gas, bloating, and diarrhea.
Consuming processed sugar can be dangerous for our health as it can increase our blood sugar level, cause obesity, and be not good for our health. Therefore, to avoid health consequences, one can switch from processed sugar to natural sugar. Natural sugar contains a low glycemic index and a low level of fructose.
Published by Mikel Otis