It's not bad to see your sugar. It is also not bad to have sweet treatment in moderation. The key to balancing both is to focus on the type of sugar you eat. There is no need to completely eliminate sugar from your life – after all, our bodies use sugar to make energy.
For women and children, the recommended amount is six teaspoons of sugar daily. For men, it's nine teaspoons. As for the type of sugar you need to consume, replacement for natural sugar is a better option because they are easily processed or unrefined. We have highlighted the popular alternatives to natural sugar below to help you find out who you like the most.
What are the replacement of sugar or alternatives?
Before we get into sugar substitutes, it is important to clarify that sugar Is not inherent bad for you. It is vital to your health. Your body converts carbohydrates into glucose, a form of sugar, which is the primary source of energy to keep your body moving and functioning the brain. Despite what some popular diets advocate, without carbohydrates and sugars, you can experience health problems and symptoms, such as low energy, sleep problems and. Brain fog.
The goal should not be to avoid sugar, but to consume right Types of sugar. Much of today's American diet consists of added sugars, which are processed and refined to add intense sweetness without many substances. Ultrarefined white sugar and high fructose corn syrup are common ingredients in soda, cakes, bread and spices. These are delivered quickly to your bloodstream without adding another nutritional value. Excessive consumption of these sugars can lead to serious health complicationsincluding high blood pressure, diabetes and fatty liver disease.
You can find the amount of added sugars on the diet label and the list of ingredients of any food. The higher the added sugar to the ingredient list, the more sugar is in the product. Added sugars go with many names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, malt, maltose and sucrose.
In contrast, natural sugars are unrefined or just easily processed and are naturally found in a lot of food. FruitFor example, they contain fructose, but they are also rich in fiber, provide a balanced combination of nutrients for your body. Sweetheart And Maple syrup They are naturally sweet but rich in minerals, vitamins and antioxidants.
There are also various natural sweeteners and sugar substitutes that you can add to foods and drinks that provide sweetness without disadvantages of refined sugars. Examples of these alternative sugars include alcohols with sugar such as sorbitol, Artificial sweeteners As an aspartame and natural sweeteners like Stevia.
6 The best replacements for natural sugar
Here's the good news: if you want to reduce sugar, you still have a lot of options to keep things sweet. Below are six of the best natural sugar substitutes that you can add to your diet instead of refined sugars.
Sweetheart
Sweetheart It has long been appreciated not only for its natural sweetness, but also for its nutritional value. Bees make it from plant nectar in the pollination process and contains a series of useful plant compounds and antioxidants.
Raw and darker honey, which are minimally processed, are rich in flavonoids and phenolic acids, in particular. These offers Many benefitsincluding positive effects on cardiovascular, gastrointestinal and respiratory health. It has even been shown Reduce seasonal allergies.
Maple syrup
Another popular natural sweetener, maple syrup, took its place on top of many pancakes. If you cut the sugar, you may want to skip the pancakes but to attach the syrup, which is Made from SAP on trees of maple sugar.
This is because the maple syrup, like honey, contains antioxidants and minerals that can be Useful for your health. Many of the unique compounds found in maple syrup have been shown to help fight cancer and diabetes. The darker maple syrupThe less refined and the more of these benefits it can provide.
Stevia
If you are not a fanboy of the taste of maple syrup or honey, but you still want to sweeten drinks and recipes, Stevia is a great alternative to natural sugar you should try. This sweetener is made by the Stevia plant, and it is 200 to 400 times sweeter than sugar in the mass.
As a substitute for sugar, Stevia is non -allied, which means it contains almost no calories. It adds sweetness without much more, which may be what you look for when reducing sugar. Stevia was also correlated with lowered blood sugar and cholesterol. Remember that many Stevia products on the market contain other processed ingredients or sugar alcohols, so it is important to do your research before using them.
Pure fruit
If you are looking for a more balanced form of sugar, it is difficult to beat raw fruit. Diet fiber present in raw fruits help digest and slows down the metabolism of sugarReduce blood sugar spikes you can see from fruit juice or sugar additives. Eating fiber -rich foods can also help you Reduce total calorie intake and reduce the risk of heart disease.
Pure fruits give you many same benefits, and they can serve as sweeteners to add to other foods. Apple apple works as a substitute for eggs in many recipes, for example, and pure berries make a great addition to Plain, unsweetened yogurt.
Monk fruit
The monk's fruit is another alternative sugar based on plants. This is extracted from a monk fruit, also known as Luo Jan Guo, a small circular fruit that is usually found in Southeast Asia. Although the monk fruit itself contains fructose and glucose, these are actually removed in extraction Process, creating a non -nutritious sweetener that is about 100 times sweeter than sugar in the mass.
Monk fruit is relatively new to the market, so you need further study to determine all its potential health benefits. Research on other non -food sweeteners shows promising results in terms of Weight management And To take out diabetes. Naturally cute mgrosides in a monk fruit too contain antioxidantsWhat can help with immune health and cancer prevention.
Fruit juice
Fruit juice is a natural sweetener that you can drink independently or add to other drinks or spices or even use when cooking. 100% fruit juice is a much better option than refined mass sugar or high fructose corn syrup because fruit juice is natural and unprocessed. Also Contains loads of vitamins and nutrients.