5 Healthier Sugar Alternatives!

Excessive sugar consumption is a growing concern, with many people surpassing the World Health Organization's recommended daily limit of 50 grams (12 teaspoons) of sugar. This overconsumption, often due to hidden sugars in fast foods and processed foods, poses various health risks. 

There are several natural sweeteners that offer a healthier alternative without compromising taste:

1. Stevia

• Origin: Used for centuries in South America.
• Benefits: Contains stevioside, which is over 200 times sweeter than sugar. Zero calories and carbs, making it ideal for diabetics and those looking to lose weight.
• Drawback: Can leave a metallic aftertaste.

2. Erythritol

• Origin: Naturally found in some fruits.
• Benefits: Low in calories, does not raise blood sugar or cholesterol levels, and is less likely to cause digestive issues compared to other sugar alcohols.

3. Xylitol

• Origin: Found in many fruits and vegetables.
• Benefits: As sweet as sugar without raising blood sugar levels. Helps reduce the risk of dental cavities and osteoporosis.
• Drawback: Can cause digestive issues like gas and diarrhea if consumed in large amounts.

4. Monk Fruit Sugar

• Origin: Extracted from monk fruit, used since the 19th century.
• Benefits: Contains mogrosides, making it over 300 times sweeter than regular sugar. Zero calories and carbs, does not raise blood sugar levels, and is generally safe for consumption.
• Consideration: Ensure it is not mixed with other sweeteners that may cause side effects.

5. Allulose

• Origin: Derived from figs, raisins, or maple syrup.
• Benefits: Zero calories, low in carbs, and does not cause digestive issues like some artificial sweeteners.

These natural sweeteners can be excellent alternatives to regular sugar, helping to manage blood sugar levels, reduce calorie intake, and avoid the health risks associated with high sugar consumption.

Source:- 

1. Arshad, S., Rehman, T., Saif, S., Rajoka, M. S. R., Ranjha, M. M. A. N., Hassoun, A., Cropotova, J., Trif, M., Younas, A., & Aadil, R. M. (2022). Replacement of refined sugar by natural sweeteners: focus on potential health benefits. Heliyon, 8(9), e10711. https://doi.org/10.1016/j.heliyon.2022.e10711 

2. Sharma, A., Amarnath, S., Thulasimani, M., & Ramaswamy, S. (2016). Artificial sweeteners as a sugar substitute: Are they really safe?. Indian journal of pharmacology, 48(3), 237–240. https://doi.org/10.4103/0253-7613.182888