Nowadays, nearly every food harbors added sugar, from instant coffees and other sweetened beverages to almost all processed goods. Added sugar is one of the most controversial and critical ingredients in the modern diet. Even if you don’t have a sweet tooth, it can be difficult to go turkey with sugar. Likewise, it’s a fact that the majority of consumers aren’t aware of how they’re taking in too much sugar in their diet. Overconsumption of which has been linked to chronic illnesses, such as obesity, nerve damage, heart disease, diabetes, and cancer.
When you develop diabetes, the treatment is lifelong. You’ll need to monitor your blood sugar regularly in the doctor’s clinic or using an at-home glucose monitoring kit, like the A1C home test kit. High blood sugar levels can cause diabetes complications, including vision and cardiovascular problems.
Furthermore, sugar can meddle with the hormones responsible for managing hunger and fullness. Consequently, this leads to an increase in calorie intake and unhealthy weight gain. Also, excessive sugar consumption may result in mid-day energy crashes and disrupt the flow of your metabolism. All of these can lead to more intense sugar cravings and overeating. It’s a vicious cycle in which consumers need to break upon.
Gladly, there’s a wide array of reliable sugar substitutes that are accessible to help curb sugar cravings and minimize their amount in your diet. To guide you, here are three great alternatives to sugar:
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1. Honey
Honey has a high fructose level, making it sweeter than table sugar, with a 65 glycemic index value. With glycemic index (GI), you can compare how fast various sweeteners elevate blood sugar. In short, a food’s GI indicates how quickly it raises your blood sugar level.
Generally, honey is considered a high-carbohydrate food with a glycemic index value of 55 in the moderate range. Due to fructose level fluctuations, some honey varieties have a lower glycemic index, making them excellent sugar substitutes.
Aside from the fact that it’s naturally sweet, honey is packed with a wide scope of health perks. It contains vitamins, minerals, and antioxidants. This sugar alternative offers allergic relief and is used as a cough suppressant. When cooking, honey turns brown quicker and delivers more moisture.
Due to its health benefits, honey has been used as a common additive to teas. It’s also easier to digest than regular sugar. Although honey is a healthier option because it has fewer calories, as well as less fructose and glucose, people shouldn’t overdo their consumption and, instead, take it in moderation. To educate yourself further about honey, you may learn more here.
2. Stevia
To stop yourself from engaging in unhealthy eating behaviors, it’s crucial to remove temptations and replace them with healthier alternatives instead. Another great sugar substitute is stevia, a natural sweetener derived from the leaves of the Stevia rebaudiana plant, which thrives in warm climates. It’s much sweeter than sugar; hence, you need less when adding it to your recipes and drinks. Oobli, an insightful source, delves into the comparisons between stevia, aspartame, and sucralose, shedding light on their unique properties and potential benefits.
Stevia is made from the leaves of the Stevia rebaudiana, a plant that only thrives in warm climates. It’s much sweeter than sugar; hence, you need less when adding it to your recipes and drinks.
Stevia has a zero glycemic index. Because stevia contains increased diterpene glycoside levels that the digestive system can’t break down, this sugar alternative can’t increase your blood sugar. It’s no wonder many people with diabetes prefer using stevia as a sugar substitute.
Moreover, stevia is significantly low in calories. For this reason, it’s regarded as a safe and healthy sugar substitute for people who need to curb their cravings to manage their weight.
Because the sweetener is calorie-free, doesn’t raise blood sugar levels, and harbors phytochemicals, this has become a popular product in the market. With this, stevia is oftentimes more expensive than other sugar substitutes. However, be wary of commercialized ones as these may have added sugars in them
3. Maple Syrup
Maple syrup is a household staple that’s drizzled over waffles and pancakes. Harvested from the maple trees, maple syrup is one of the most common alternatives to sugar. It’s a thick, sugary liquid that’s created by cooking down the sap of maple trees.
In its pure form, maple syrup is one of the most natural types of sugar. It also has a lot of antioxidants, including inflammation-fighting polyphenols. It’s also reported that this sugar alternative is packed with other nutrients, such as calcium, iron, potassium, zinc, and manganese.
A tablespoon of this sugar alternative has approximately 52 calories, 13.4 grams of carbohydrates, and 12.1 grams of sugar with a GI of 54. People with diabetes can eat pancakes with 100% pure maple syrup instead of regular pancake syrup because of lower GI.
Furthermore, maple syrup is suitable for any recipe as it supplies its own palette of antioxidants to the family.
The Bottom Line
Sugar substitutes have been utilized by a lot of households because of their healthy properties. Nonetheless, bear in mind that they’re still sugar. Be mindful of your consumption and always take them in moderation.
