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5 natural sweeteners that are good for your health

Views: 107     Author: Site Editor     Publish Time: 2023-01-06      Origin: Site


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Reducing your intake of refined sugar can be difficult, but considering how harmful it can be, it's definitely worth the effort.

Fortunately, a considerable number of sweeteners found in nature are actually healthy.

They are low in calories, low in fructose and very sweet tasting.

Here are 5 natural sweeteners that may be a healthier alternative to refined sugar.

1. Stevia

Stevia is a very popular low-calorie sweetener.

It is extracted from the leaves of a plant called stevia.

This plant has been grown in South America for centuries for its sweet taste and medicinal purposes.

Several sweetening compounds have been found in stevia leaves. The main ones are stevioside and stevioside A. These two substances are hundreds of times sweeter than sugar, measured in grams.

As a result, stevia is very sweet, but has almost no calories.


2. Erythritol

Erythritol is another low-calorie sweetener.

It is a sugar alcohol that occurs naturally in certain fruits. However, the powdered erythritol that is available for purchase is most likely made through industrial processing.

Erythritol tastes very much like sugar, although it may have a slight aftertaste.

Erythritol will not raise your blood sugar or insulin levels, nor will it affect blood fat levels such as cholesterol or triglycerides.

It is absorbed into your body from your intestines, but it is eventually excreted in your urine unchanged.

3. Xylitol

Xylitol is a sugar alcohol that has a sweet taste similar to sugar.

Xylitol appears to have some benefits for dental health, including a reduced risk of tooth decay and cavities.

According to some animal studies, it may also increase bone density and help prevent osteoporosis.

In addition, studies have shown that xylitol can raise levels of several compounds in the digestive tract, helping to support your gut microbiome.

Xylitol also does not raise blood sugar or insulin levels. However, like other sugar alcohols, it can cause digestive side effects, including high doses of abdominal gas and diarrhoea.

With this in mind, it is best to use xylitol in moderation.

Finally, if you have a dog at home, keep xylitol out of its reach as it is highly toxic to dogs.

4. Yacon syrup

Yacon syrup is another unique sweetener.

It is harvested from the yacon plant, which grows naturally in the Andes of South America.

It is very high in fructooligosaccharides and acts as a soluble fibre that nourishes the beneficial bacteria in the intestinal tract.

Bacon syrup can prevent constipation and has various benefits due to its high soluble fibre content.

Don't take too much at a time though, as it can cause digestive problems.

5. Luo Han Guo Sweetener

Luo Han Guo is a fruit native to South East Asia. It is often used to make a natural sweetener called Luo Han Guo extract.

It is calorie and carbohydrate free and some studies suggest it may help support better blood sugar management. However, this study concluded that there was insufficient evidence to determine the safety of Luo Han Guo extract as a food additive.

Luo Han Guo also contains antioxidant compounds known as mogrosides, which studies have shown to reduce markers of inflammation.

Although there is limited research on the effects of Luo Han Guo on the human body, it is generally considered to be safe and free from any negative side effects.

However, it is important to check ingredient labels when purchasing rooibos extract as many products are combined with sugar or other sweeteners, which may negate their potential health benefits.

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