Eating more refined sugar increases your chances of developing diabetes, obesity, heart disease, joint pain, etc. There are many healthier options available instead of refined sugar. You can get information about the advantages and disadvantages of white sugar substitutes here. If you want to remove unhealthy food from your diet, first remove refined sugar. Sugar is an integral part of our diet which starts with morning tea and ends with the night desert.
The sad thing is that consuming too much-refined sugar can cause many diseases such as diabetes, obesity, heart disease, joint pain etc. Does this mean that you stop eating sugar altogether? Or skip eating sweets? It is not like that at all. There are many healthier options available instead of refined sugar. These options are readily available and are not expensive, either.
The 8 the healthier alternative of Refined Sugar are:
1. Stevia
Stevia is considered the most robust natural sugar, and stevia is extracted from the leaves of Stevia rebaudiana. Currently, this sweet substance is available in powdered and liquid form. It has healthy sweet compounds such as stevioside and rebaudioside.
It has been proved in studies that blood pressure, blood sugar, helps in reducing insulin levels. Stevia has zero calories, so it is recommended that those who lose weight. Consuming stevia helps you avoid the risk of refined sugar. Keep in mind that you are buying natural stevia.
2. Maple Syrup
Like honey and cereal sugar, maple syrup is not the healthiest alternative to refined sugar. You can use it as there are no other options available. When the sap of the plant is cooked from the maple tree, it becomes maple syrup.
There are 24 antioxidants found in maple syrup, and many minerals are also found such as zinc, potassium, iron, manganese and calcium. Consuming the right amount of maple syrup does not affect blood sugar levels because it has a low glycemic index. But it is high in sugar.
3. Coconut Sugar
Nowadays coconut sugar is becoming quite popular, which you can buy from the supermarket. As people come to know about the loss of refined sugar, the people are moving towards the option of natural sugar such as coconut sugar. Coconut sugar is mixed with coconut juice.
Coconut sugar is rich in antioxidants and many minerals such as potassium, zinc and iron. However, health experts do not recommend using it as it contains two of the most dangerous ingredients found in refined sugar – fructose and calories. We would advise you to use it very rarely. Although coconut sugar is a good substitute for refined sugar, it should be used regularly.
4. Xylitol
It is extracted from the wood of the banquet tree found in maize and fruits and vegetables. It is a natural sweet substance. It is a sugar alcohol with zero fructose levels and 40% fewer calories than refined sugar. Therefore, it is considered to be the most delicious alternative to white sugar.
Along with keeping the insulin reasonable in the blood, it helps to keep bones and teeth healthy. Because it increases your ability to absorb calcium. When you take the right amount of Xylitol, then you are less likely to develop a disease like arthritis in old age.
5. Yacon Syrup
It is extracted from the Yacon plant of South America, Smolanthus sonchifolius. Yacon syrup is a thicker and sweeter substance that is healthier than refined sugar. The most crucial thing of Yacon Syrup is that 50% of it is made up of fructooligosaccharides which are sugar molecules and help keep your stomach full for a long time.
This sugar molecule gives rise to good bacteria in your intestine, which keeps your intestine healthy. Consuming it in the right quantity helps to lose weight, low blood sugar level, good immunity, healthy mind. Yacón has only 30% calories as compared to refined sugar.
6. Honey
Honey is most commonly used in place of refined sugar. The information here may be new to you. Honey is still not 100% safe because it contains fructose, which is the cause of many diseases. The good thing in it is that it is full of minerals and antioxidants.
It has been proved in studies that taking the right amount of honey protects against heart disease, inflammation. Fructose levels in honey are lower than refined sugar, yet it is not the healthiest option.
7. Erythritol
This is a healthy sugar alcohol which is also very tasty. It tastes exactly like refined sugar.
Consuming it helps in reducing weight as it contains 6% calories as compared to refined sugar. Erythritol is well absorbed by the body, making it the right choice.
Consuming it in the right amount does not affect blood sugar level or cholesterol. It does not cause any harm due to direct dissolution of blood so that it can be consumed daily. However, it is not a natural sugar substitute, so a doctor should be consulted before consuming it.
8. Jaggery or gud
Jaggery is not more unhealthy than refined sugar, but it is still not the healthiest option. Jaggery is dark coloured and is known for its thick consistency. It is boiled with sugar cane or beet juice.
Jaggery is rich in antioxidants. It is rich in many minerals such as potassium and calcium. It has been proved in studies that consuming jaggery in small amounts benefits the bones and heart.
Some critical things about the Refined sugar
Read the label of refined sugar before buying them. And also consume them in the right quantity. When you consume more of any food, then you may face many losses such as gas, a stomach blockage, indigestion etc.
Agave nectar is not a healthy alternative to refined sugar. It has 85% fructose content and is high in refined sugar. Regardless of the information provided on the packaging, you must consult the docker once before using any refined sugar substitute.
When you are using yacon syrup, do not use it for baking or cooking because its temperature will spoil the sugar molecules in it, which are found in the syrup.
Coconut sugar, maple syrup and honey are not healthy options for refined sugar, but there are many nutritious foods. The fructose and sugar content in them may reduce its benefits. Therefore, use these three carefully.
No studies have been done yet suggesting that sugar substitutes may help in losing weight. Therefore, sugar substitutes should not be used just to lose weight.
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