As you may know sugar is bad for your health. Aside of its high calorie content (which leads weight gain and obesity), sugar disorder your body’s insulin responses, binds to proteins in your body and lead damage.
Although there is much more to say about the damages sugar causes in your health, but the bottom line is: ‘Sugar consumed in excess is bad for your overall health’. However, many still consuming way more than they should.
According to experts, human liver can take about six to nine teaspoons a day without significant issue. But the population consumes much more than that.
Organic honey is claimed to be a healthier alternative. While it contains antioxidants or compounds that can provide some benefits, but the experts say that the sucrose in honey is still sucrose.
And what about all those sugar substitutes available out there? Are they healthier? Not exactly. Most are all sucrose that your body metabolizes in the same way. Many people believe that because a sugar substitute doesn’t contain calories, they cause no consequences. But unfortunately it is not true.
Studies have been showing that sweet tastes – even those produced by calorie-free sweeteners, have the power to increase your body’s insulin responses. There are also studies that suggest calorie-free sweeteners promote the development of metabolic disorder and diabetes type 2.
So, where to look for healthy sweeteners? Luckily, there are some sweeteners found in nature that are actually good for your health. When you decide to look for health sweeteners, look for these ones.
Stevia is a popular low-calorie sweetener extracted from the leaves of the Stevia plant. It features various compounds but, the main ones are Rebaudioside A and Stevioside. These two compounds are 200 to 300 times sweeter than sugar.
Although Stevia is very sweet, but it has no calories and has been proving to deliver great health benefits such as lowering blood pressure by 6-14 % and lowering blood sugar levels in diabetics.
Erythritol is a sugar alcohol naturally found in some fruits. It is another low-calorie sweetener that contain only 6% of the calories of traditional sugar. It does not raise blood sugar or insulin levels and has no effect on cholesterol or triglycerides.
Although it is considered safe, it can result digestive issues if consumed in excess.
Xylitol is a sugar alcohol that taste similar to sugar. It contains about 2/3rds of the calorie value of sugar and according to studies it offers some benefits for dental health by reducing the risk of dental decay and cavities. Xylitol doesn’t increase blood sugar or insulin levels. But like other sugars it can lead digestive side effects when consumed at high doses.
So if you are in the look for healthy sweeteners, Stevia, Erythritol and Xylitol are your way to go.