Eating a lot of sugar is actually quite bad for your health. You can reduce your intake to the healthy and cut back on calories by switching to the many different healthy sugarr substitutes that are in every grocery store or can be found in most markets.
There are many healthy sugar substitutes that you may not have thought of that can help you reduce the unwanted health risks cause by eating large amounts of sugar and I’m not just talking about gaining weight but also about the strain it can have on your liver leading to liver disease or creating an insulin resistance just to name a few.
Knowing these different healthy sugar substitutes will help you make wiser and better choices when it comes to what you eat.
There are tons of sugar substitutes in the market and they come in wide varieties. Some processed foods have labels showing the type used. Although these substitutes are not perfect, they are healthier compared to sugar.
Our List Of Healthy Sugar Substitutes
They are forty times sweeter than sugar. They are made manufactured as derivatives from naturally occurring substances like an herb known as Stevia. They are also synthetic substitutes. They contain zero calories. Despite the fact they are sweet, they don’t increase the level of glucose in the body. This makes them perfect in sweetening yogurt tea, milk and fruit. They don’t do well when used for cooking.
They are in processed foods but not in food prepared at home. They are mainly used to in fruit spreads, desserts, chewing gum, baked goods, commercial jams and chocolate. Sugar Alcohol is also used in baked good to add texture, bulk and sweetness. They also help the food to remain moist. For an enhanced sweetness, they are used alongside artificial sweeteners.
Sugar alcohols are naturally occurring carbohydrates in some fruits and vegetables. Sugar alcohols can also be manufactured. Despite the name, they don’t have any ethanol in them. They have lower amounts of calories compared to normal sugar. They are less sweet compared to sugar.
Xylitol is an unknown healthy sugar substitute
They are mainly found in berries corn and beets. The taste is close to that of normal sugar. It has a lower glycemic index making it one of the healthy substitute. Lower index mean they will not spike the level of glucose in the blood. They are partially absorbed into the body and with nine calories per teaspoon serving it is a great substitute.
It’s mainly used as an ingredient in making breath mints, chewing gum and sugar-free candy. This is due to the fact that it prevent sticking of the bacteria to the teeth, hence preventing cavities. Although it help the teeth, it can sometime cause stomachaches, gas and diarrhea in some cases. It should be consumed in limited amounts.
The Peruvian Ground Apple (Yacon) The Best Sugar Substitutes
It is mostly referred to as the Peruvian ground apple. It is from a tuber known as the yacon which is found in Peru. The root contains ructo-oligosaccharides which is a soluble fiber. The root is eaten raw. It is sliced like an apple and it has twice the sweetness of sugar. It is ground down to produce a juice that is later heated to reduce moisture and this eventually results in yacon sweetener.
The type of sugars cannot be pinpointed to a specific category since there are many ingredients and manufacturing processes used to make novel sweeteners, but basically they are know as fructo-oligosaccharide on the ingredient label. The two most common types are Tagatose made from milk sugar is very similar to fructose and Trehalose which is normal found in shell fish, honey and mushrooms are considered to be the Tweedle Dum and Tweedle Dee as far as sugar substitutes go and are legally categorized as GRAS (Generally Recognized As Safe) for daily diets by the USFDA.