6 Sweeteners To Limit Sugar Consumption
Numerous studies on sugar and its effects on health have led to the search for new ways to sweeten the diet without resorting to white sugar. Next, you will discover 6 natural sweeteners that allow you to limit the consumption of sugar.
To cut back on sugar, it may be a good idea to turn to some of the sweet alternatives on the market. From honey to stevia, the offer of sugar substitutes that claim to be healthy is usually quite wide.
Why do you like the sweet taste so much?
The sweet taste of sugar creates a sensation of pleasure. Its consumption stimulates the production of dopamine, a substance that produces this sensation. Different studies indicate that the intake of sugar produces in the brain an effect similar to the consumption of drugs: the more sugar is ingested, the more it is needed, since the brain becomes less sensitive to this hormone.
Also, sugar activates the brain’s reward center, making it highly addictive. Taking into account all of the above, the first thing to do is re-educate the palate to the sweet flavors present in nature.
With this explanation, it is easy to understand why you enjoy eating desserts, chocolate and sweets so much, even above the recommended daily doses. According to the World Health Organization (WHO), sugar consumption should not exceed 10% of total caloric intake, since a higher consumption could generate harmful effects on health, such as excessive weight gain.
It is worth noting that this recommendation refers only to free sugars, that is, those that are added to food or that are found naturally in fruit juices, syrups or honey. The sugars of fruits and vegetables do not fall within this restriction.
The ideal would be to reduce the amount of sugar that a person needs to sweeten tea, yogurt or desserts, as the appetite is educated. While achieving this goal, you can opt for more natural solutions.
Natural sweeteners to limit sugar intake
1. Stevia
This sweet plant native to South America and very famous in Japan is one of the most powerful natural sweeteners. Unlike white sugar, stevia does not contain calories and is suitable for people with diabetes, as shown by some studies, since it does not produce such high spikes in blood glucose.
When choosing stevia, it is recommended to choose pure stevia and non-stevia-based sweeteners, as some of those found in supermarkets are a mixture of artificial sweeteners with purified stevia extract.
2. Limit sugar consumption: choose honey
If what worries you about sugar is not that it makes you fat but that it does not provide you with anything other than empty calories, then honey is the best natural sweetener for you. Honey, apart from sweetening, is considered a functional food because it provides vitamins, minerals and amino acids, and has antibiotic and bactericidal properties, as this study carried out by the University of the Balearic Islands points out.
So if you dare to drink honey, you will add essential nutrients to your diet with a few fewer calories. Of course, to ensure that it maintains its properties intact, choose organic honeys that are not refined.
3. Birch molasses (Xylitol)
The peculiarity of xylitol is that it does not produce insulin spikes, so it will keep sugar levels stable. This makes it an interesting sweetener for people with diabetes and for those who want to control weight, since it will avoid the feeling of hunger that occurs when insulin is altered.
If you tend to suffer from cavities problems, it would be advisable that you opt for this sweetener since, according to data in an article entitled The effect of xylitol on dental caries and oral flora , it would help keep bacteria at bay.
4. The agabe syrup
It is produced from the juice of a plant in Mexico. This sweetener tastes like honey but has a lighter consistency. Unlike normal sugar, agave syrup contains essential nutrients such as vitamins and minerals.
Now, there are few studies on the relationship of this natural sweetener and weight gain. A little research in animals has indicated that those mice fed agave syrup gained less weight and showed lower ranges of insulin than those fed sucrose. However, more research would be necessary.
5. Panela to limit sugar consumption
This product is prepared from sugar cane syrup. It is soaked, boiled and molded, and dried, before being purified to become brown sugar. In addition, it does not undergo any chemical refining process.
Unlike sugar (made up mainly of sucrose), it has glucose, fructose, proteins, minerals (calcium, iron and phosphorus) and vitamins (A, C, D, E, group B), as explained in this study carried out by Fasta University. Therefore, it would be considered a better option than sugar, as it would provide fewer calories and more nutrients than refined sugar.
On the other hand, the Health Effects of Non-Centrifugal Sugar (NCS): A Review study makes it clear that the main benefits of its consumption would be the immunological, cytoprotective and antioxidant effects.
6. Coconut sugar
Despite its name, this sugar is not extracted from the fruit but from the sap of its flower that is heated until all the water evaporates. Through this manufacturing process, it is achieved that it retains its properties.
Although there is no scientific evidence in this regard, it is said that coconut sugar would provide minerals such as iron, potassium and zinc, polyphenols, antioxidants and amino acids in small amounts. Also, because it would have a relatively low glycemic index for a sweetener, it would not cause spikes in blood sugar.
Limiting sugar intake is not impossible
As you can see, it is possible to limit the consumption of sugar and continue enjoying a dessert or a coffee sweetened in another way. It is a matter of changing habits when it comes to buying, cooking and consuming.
However, it is important to keep in mind that although these sweeteners may be healthier and more natural than sugar, they should also be used in moderation. Consult with your nutritionist if you have questions or concerns about this.
