Nowadays he is called the white killer and everyone asks himself – what to replace sugar with? Despite its good taste, sugar can cause many diseases if consumed in large amounts. These include obesity, heart disease, and diabetes, among others. Fortunately, there are many ways to replace sugar in food and drinks.
The most natural way to sweeten your food is to use stevia, honey or xylitol. Read on for more information.
What to replace sugar?
Stevia is a natural sweetener that is often used as a sugar substitute, especially by those on a slimming diet. This is because it has fewer calories and does not cause weight gain. It is obtained from the leaves of the Stevia rebaudiana shrub.
Stevia also increases blood glucose levels. Instead, it reduces insulin levels. In this way, it can be helpful in fighting diabetes.
It can be used in the form of a powder or a liquid, and each type of stevia may differ in taste. Particular varieties differ in the presence and amount of chemical sweetening compounds. That is why some types of this sweetener are more famous than others.
2. Coconut sugar
Coconut sugar contains a small amount of fiber and nutrients. Although considered healthier than regular sugar, it is high in fructose and should be eaten in moderation.
Perhaps it is a good option for a natural sugar substitute. However, be careful. Remember that everything in excess can adversely affect our body. Only use coconut sugar in small amounts to sweeten juices, tea, or certain meals.
Erythritol is a lower-calorie sweetener that can replace sugar.
This product is essentially a sugar alcohol, but contains only 6% of its calor ii. This makes it a good substitute if you want to sweeten your food or drinks without gaining weight.
It is also safe for diabetics as it does not increase insulin and blood glucose levels. It also does not raise the level of cholesterol and triglycerides. Therefore, people at risk of developing cardiovascular diseases can consume erythritol without worrying about their health.
4. Yacon syrup
Yacon syrup is obtained from the plant of the same name. It is sweet, dark and has a thick consistency similar to molasses.
It contains 40% to 50% of fructo-oligosaccharides , a type of sugar molecule that the human body is unable to digest. For this reason, like erythritol, it does not cause harmful effects to the body.
Although it is considered safe to consume this syrup, excessive consumption can cause digestive discomfort. The most common side effects are gas and diarrhea.
Xylitol is obtained from natural sources and is a good substitute for refined sugar.
It is a sugar alcohol with a sweetness level similar to that of sugar. However, it does not increase blood glucose levels. Sugar tends to increase these levels, mainly because of the fructose content. Xylitol, on the other hand, does not contain this ingredient.
What to replace sugar? We cannot forget about honey! Honey contains antioxidants, vitamins and minerals that benefit our body. It is also often used to treat breathing problems and to strengthen the immune system.
As sugar and all its substitutes should not be consumed in excess, do not be fooled by the honey’s exquisite taste. Use it to sweeten coffee and other drinks, but don’t add more than one teaspoon.
Molasses has a consistency similar to honey. However, it is darker in color.
Believe it or not, molasses contains nutrients that improve the health of your bones and heart. It can also help regulate blood sugar levels. For this reason, it is a suitable option for diabetics who may use molasses to sweeten their food and juices.
This substitute is very well suited to replace refined sugar. Just add a little molasses to your dish or drink.
8. Maple syrup
Maple syrup contains minerals and a large number of antioxidants. It strengthens the immune system, promotes muscle regeneration, and maintains normal blood sugar levels if not consumed in excess.
It also helps reduce anxiety, so eating it prevents possible “bouts of eating” and overeating. This in turn reduces the risk of obesity.
Nature can offer you many options to help you enjoy a balanced diet rich in nutrients. Forget about processed sugar and improve your health. If you are at risk of developing diabetes, replace sugar with natural products that can prevent the disease. What to replace sugar? Now you know!