Best Sugar Alternatives
Have you heard of my 'No Sugar Challenge' yet? #NoSugar24 is running via my newsletter and Instagram stories right now @womansbodycoach. I started running the challenge this time (January 2019) last year and it was so popular I decided to run it again. It can be a difficult process coming off sugar so I have been making it easier for people with various tips and tricks. One such trick is to include a sugar alternative but there are so many in the market place and it’s hard to know what to choose, right?
Fear not, here is some great information to assist you on your journey. It can get confusing choosing the right sugar alternative, here's a breakdown to make it a little easier...
Stevia
Stevia is a natural sweetener that's extracted from the leaves of a South American shrub known scientifically as Stevia rebaudiana.
It contains zero calories and has no known links to weight gain.
In fact, human studies have shown that stevia is not associated with any adverse health effects.
Not only is stevia considered safe, it's also linked to some health benefits.
Several studies show that stevioside, which is one of the sweet compounds in stevia, can lower high blood pressure.
It has also been shown to lower blood sugar and insulin levels, which may help fight diabetes.
It's worth noting that the two different sweet compounds extracted from the stevia plant — stevioside and rebaudioside A — have slightly different tastes.
Typically available in powder or liquid form, products labeled "stevia" may contain either or both of these compounds in varying amounts.
That's why some varieties taste better than others, and it may take some experimenting to find the right one for you.
All things considered, if you need to sweeten something, stevia is probably the healthiest choice.
SUMMARY:
Stevia is 100% natural, contains zero calories and has no known adverse health effects. It has been shown to lower blood sugar and blood pressure levels.
Link to stevia study
Xylitol
Xylitol is a sugar alcohol with a sweetness similar to sugar. It's extracted from corn or birch wood and found in many fruits and vegetables.
Xylitol contains 2.4 calories per gram, which is 40% fewer calories than sugar.
Also, it does not raise blood sugar or insulin levels.
Most of the harmful effects associated with regular sugar are due to its high fructose content. However, xylitol contains zero fructose and thus has none of the harmful effects associated with sugar.
On the contrary, xylitol is associated with multiple health benefits.
Several studies show that it can improve dental health by reducing the risk of cavities and tooth decay.
Moreover, xylitol increases your body's absorption of calcium. This is not only good for your teeth but also your bone density, which can help protect against osteoporosis.
Xylitol is generally well tolerated, but eating too much of it can cause digestive side effects like gas, bloating and diarrhea.
It's also important to note that xylitol is highly toxic to dogs. If you own a dog, you may want to keep xylitol out of reach or avoid having it in the house altogether.
SUMMARY:
Xylitol is a sugar alcohol that contains 40% fewer calories than sugar. Eating it may offer dental benefits and protect against osteoporosis.
Link to study
Erythritol
Like xylitol, erythritol is a sugar alcohol, but it contains even fewer calories.
At only 0.24 calories per gram, erythritol contains 6% of the calories of regular sugar.
It also tastes almost exactly like sugar, making it an easy switch.
Your body does not have the enzymes to break down erythritol, so most of it is absorbed directly into your bloodstream and excreted in your urine unchanged.
Therefore, it does not seem to have the harmful effects that regular sugar does.
Moreover, erythritol does not raise blood sugar, insulin, cholesterol or triglyceride levels.
It's considered safe for human consumption and is very well tolerated.
Human studies show no side effects of erythritol when consumed daily at one gram per pound (.45 kg) of body weight, though higher doses may lead to minor digestive issues in some people.
SUMMARY:
Erythritol is a sugar alcohol that tastes almost exactly like sugar, but it contains only 6% of the calories. It is an excellent sugar alternative, especially for people who are overweight or have diabetes.
It's still sugar but it has more nutrients.
There are several natural sweeteners that health-conscious people often use in place of sugar. These include coconut sugar, honey, maple syrup and molasses.
While these natural sweeteners may contain a few more nutrients than regular sugar, your body still metabolizes them the same way so they should be used sparingly.
What to avoid
Some alternative sweeteners may actually cause more harm than good.
Below are sugar substitutes you should try to avoid.
Agave Nectar
Agave nectar is produced by the agave plant.
It's often marketed as a healthy alternative to sugar, but it's probably one of the unhealthiest sweeteners on the market.
It consists of 85% fructose, which is much higher than regular sugar.
As previously mentioned, high amounts of fructose are strongly associated with obesity and other serious diseases.
SUMMARY:
Despite being marketed as a healthy alternative to sugar, agave nectar contains even more fructose than sugar and should be avoided.
High-Fructose Corn Syrup
High-fructose corn syrup (HFCS) is a sweetener made from corn syrup.
It's commonly used to sweeten processed foods and soft drinks.
As its name implies, it's very high in fructose.
It can increase your risk of weight gain, obesity, diabetes and other serious diseases like cancer. While you won't typically use HFCS as an individual ingredient in your recipes at home, it's commonly found in sauces, salad dressings and other condiments that you may be cooking with.
SUMMARY:
High-fructose corn syrup is also high in harmful fructose and should be avoided entirely on the sugar fast.
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