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What are the healthiest sugar substitutes

Our society has traditionally used sugar as a form of reinforcement. But what was once a natural and healthy enjoyment is now seriously detrimental to our health. Everything from obesity to mental health issues attached to sugar.

And it makes sense why. The ease with which “food” may be obtained in modern industrialized western civilizations is one of its greatest wonders. However, there are some unpleasant and unwelcome consequences to this quest for convenience and fuel on demand. Ultra-processed foods, which are more like bizarre science experiments. They are nourishing meals for our bodies, and are the main offenders. And which ingredient is used the most frequently? 

You guessed it — SUGAR!

Today, sugar is present in practically everything we eat. What’s so horrible about this lovely white powder that we’ve grown to crave, you might be asking. The response? It depends, really. After all, not all sugar is equal. The kind you choose can have a variety of effects on your body and mind.

What Are The Consequences Of Consuming Too Much Sugar?

Excess sugar consumption can lead to blood sugar abnormalities, which can show themselves in various ways. The apparent ones, such as insulin resistance, diabetes, and obesity, take years to develop. Then there are the quieter symptoms, which are often ignored or misinterpreted because they are less obvious. These undetectable signals may cause more harm than you think. Fluctuating energy levels, erratic mood swings, and unpredictable inflammatory reactions are more than simply inconveniences.

Typically, these are only the initial cues that someone is crying out for assistance. Similar to a “check engine” light on your car. If these symptoms are ignored, they may be a sign that more serious health issues are impending. Headaches, weariness, and excessive food cravings may be more noticeable symptoms. These symptoms have an impact on our quality of life on a daily basis, among other things.

Additional chronic conditions that can result from consuming too much sugar include the following:

– Low Immunity

– Chromium Deficiency

– Faster Aging

– Tooth Decay

– Stress Increase

– Heart disease, high blood pressure, insulin irregularities, and weight gain

The Effect of Sugar on the Microbiome

The impact of sugar on the digestive system is one that is frequently disregarded. Addressing this problem is necessary, though. As it has been established that the majority of the above-listed illnesses are caused by dysfunctions in the gut microbiome. The gut microbiome, which is home to more than 10 trillion resident microorganisms, including bacteria, viruses, fungus, and protozoa. It has been demonstrated to be essential for producing essential vitamins, minerals, and amino acids. The production of significant metabolic by-products that the small intestine leaves undigested. A variety of negative effects on health is caused by the gut microbiome.

Inadequate gut microbiota functions have been firmly linked to illnesses like IBD (inflammatory bowel disease), atopic dermatitis or psoriasis, type 2 diabetes, atherosclerosis, and autoimmune arthritis. According to studies, high-sugar diets can change how the microbiome functions by elevating particular bacterial species linked to diabetes-related indicators. Sure, the label on your favorite protein bar could read “Zero Sugar,” but that’s just a ploy to make you think the product is genuinely healthy.

Top 10 Natural and Healthy Substitutes for Refined Sugar

You might be asking what are the greatest options for expressing your sweet desire. Now that we’ve discussed some reasons to restrict your sugar intake. Why you should think about healthier and more natural sugar substitutes for health.

Use the top 10 natural sugar replacements on this list as a guide.

1. Palmyra Blossom Nectar

This sugar substitute, also called “Sugar of Life,” is made from the pure, unprocessed nectar of the Palmyra tree (Borassus flabellifer). It is the top-ranked sugar substitute on this list. And the additional advantages it offers push date sugar into second position. High amounts of B-complex vitamins, iron, potassium, and magnesium not only increase the health advantages of our daily diet. But also replace the fictitious feeling of energy that sugar gives us with high levels of energy because of the components it gives our body.

Additionally, the communities that grow Palmyra Jaggery benefit from its organic, ethically sourced, and sustainable production. One tablespoon of palmyra flower nectar contains 665 percent of your daily requirement for vitamin B1, 222 percent of vitamin B6, and 133 percent of your daily requirement for vitamin B12. Additionally, it has a glycemic index of 40, which means that it won’t have as much of an impact on blood sugar levels. As white sugar, which has a GI of 100 and no additional nutritional advantages.

Did you realize?

One tablespoon of palmyra flower nectar contains 665 percent of your daily requirement for vitamin B1, 222 percent of vitamin B6, and 133 percent of your daily requirement for vitamin B12. Additionally, it has a glycemic index of 40, which means that it won’t have as much of an impact on blood sugar levels as white sugar, which has a GI of 100 and no additional nutritional advantages.

2. Date Sugar 

More antioxidants are present in this type of sugar, which is manufactured from ground, dehydrated dates, than in roughly a dozen other items belonging to the same group. It is a great substitute for sugar because it also contains a lot of potassium. It still includes fructose, though, so people aiming to maintain low blood sugar should avoid it. Maintaining low blood sugar is a crucial biomarker that everyone should be aware of, not just those who have diabetes.

PRO TIP:

We nevertheless suggest using date sugar sparingly. Even if it is less processed than regular sugar and slightly healthier because it has more nutrients. Date sugar does not dissolve or melt like conventional sugar, which makes working with it a little more difficult. Use the entire dates rather than the granulated sugar substitute to keep the complete nutritional density.

3. Maple Syrup 

Maple syrup is one of the most popular sugar substitutes, chosen in many households, and made well-known by the well-known “maple syrup pancakes” images. It is harvested from maple trees in the late winter. It is one of the most natural and unprocessed types of sugar in its purest form. And the majority of it is made in North America.

Yes, it is natural. The only processing it goes through is boiling the spike-harvested sap from maple trees. The amount of sap you initially collected from the trees is only 10% transformed into maple syrup. It can successfully substitute sugar in any dish and provide its own variety of antioxidants. But keep in mind that it still includes about 30% fructose, which your body converts to energy stores.

PRO TIP:

Despite the fact that maple is one of our favorite natural sweeteners. Use it sparingly due to its high calorie level. Avoid maple-flavored syrups like Mrs. Butterworth’s as well, which are just sugar bombs that employ high fructose corn syrup and fake maple flavoring to fool you into thinking. They are the same thing but actually contain almost no real maple sap. Never forget to read the food labels!

4. Raw Honey 

Honey is produced naturally, making it arguably the world’s oldest substitute for sugar. Although it contains roughly half fructose, it is one of the greatest options for a sugar substitute because of its benefits. Both inwardly and physically, as a cleansing agent and even for its antimicrobial properties.

PRO TIP:

Honey has been added to teas as a cold medicine since it contains antioxidants and B vitamins; it’s a terrific option to add a little sweetness to your beverage, but don’t go overboard. Due to its antibacterial qualities, honey is a fantastic choice as a face wash.

5. Organic Coconut Sugar 

All things coconut, including coconut sugar, are our favorites! Even if it isn’t the top item on our list, this sugar alternative is nonetheless highly ranked. Coconut nectar, which is the source of coconut sugar, undergoes a natural processing procedure to remove the water from the sap and allow the nectar to crystallize.

Coconut sugar has a fructose level of about 39%, which is a disappointing drawback given the other nutrients it contains, such as zinc and iron, as well as the added benefits of certain antioxidants and a small amount of inulin fiber, which acts as a prebiotic to support gut health.

PRO TIP:

Although it tastes a lot like brown sugar and is simple to substitute in recipes. Consumption should be kept to a minimum due to the high fructose level. In most recipes, especially those that call for brown sugar, it can be substituted 1:1.

6. Lo Han Guo (Monk Fruit Extract) 

Monk fruit, often referred to as Luo Han Guo, is a plant that is indigenous to China. It bears a fruit that resembles a melon and contains sweet substances called MoGro sides. These are 100–250 times sweeter than sugar. Mogrosides are non-nutritive, which means they have no calories.

Mogrosides are one of the greatest zero-calorie sweeteners with additional antioxidant advantages. As they are not sugar molecules and may be used as a sweetener without generating quick rises in blood glucose levels like conventional white sugar does. With antioxidants added and no calories, this natural sweetener has been used for millennia to treat diabetes and obesity.

PRO TIP:

You may use a lot less of this to satisfy your sweet need while still having the assurance that it won’t create a blood sugar spike or add extra calories because it has a glycemic index of zero and has no calories. It has 150–200 times the sweetness of sugar. Just remember to check the labels and stay away from blending products that have extra additives like corn sugar and sugar alcohols. They negate the health advantages of this natural, better-for-you sugar.

7. Stevia Leaf 

The leaves of the Stevia Rebaudiana plant, which can only flourish in warm areas, are used to make this sweetener. Stevia is an excellent natural sugar substitute. As it doesn’t contain any calories or carbohydrates and doesn’t cause blood sugar to rise. You can purchase dried leaves to grind and add to food or coffee, or have them more thoroughly processed into a powder or syrup. The negative is that it keeps you craving sweets and tricks your gut bacteria into wanting more of them.

PRO TIP:

In its purest form, the stevia leaf, stevia has a bitter flavor. It makes it difficult to use as a pure sugar substitute. Recent research has linked “natural” stevia to intestinal dysbiosis, indicating that it is no longer in the natural state. Where it has the greatest health advantages due to increasing demand.

8. Yacon Syrup 

The Yacon plant, a South American native, provides this natural sugar replacement. It has become a popular sugar substitute as a result of the buzz surrounding its ability to aid in weight loss. Don’t expect this to be some sort of magic cure for fat. Because there isn’t much actual evidence to support it. You may be thrilled by some of the additional health advantages provided by fructooligosaccharides (FOS), which account for 40–50% of the contents.

Scientific research suggests that because FOS cannot be digested, it has a lesser caloric impact than other foods. The beneficial bacteria in the gut are also fed by it, acting as a prebiotic. The body does, in fact, metabolize some of this as sugar. So it might not be as low calories as we had thought, according to recent studies. Additionally, high doses have the potential to result in unpleasant gastrointestinal upset.

PRO TIP:

To sweeten tea, coffee, smoothies, yogurt, pancakes, waffles, muffins, cakes, cookies, ice cream, etc., yacon syrup is an excellent choice. Additionally, it works well for cooking, baking, and creating desserts.

9. Blackstrap Molasses 

This by-product of the sugar-cane refining process is, in a number of respects, healthier than the final product, white sugar. It contains nutrients like iron, calcium, magnesium, potassium, copper, and zinc. People with low blood iron levels are frequently advised to take it.

PRO TIP:

Even though some people would assert that blackstrap molasses is the key to gorgeous hair and radiant skin. Science doesn’t actually back up these assertions. Despite the high fructose content, its distinctive flavor character makes it an intriguing option for some recipes.

10. Xylitol, Erythritol and Other Sugar Alcohols 

The aforementioned sweeteners are produced using berries, corncobs, birch wood, and other plant fibers. They have relatively few calories and no carbohydrates. So there is no chance of them causing diabetics’ blood sugar levels to rise. However, the fact that the majority of these sweeteners come from cornhusks raises the possibility. They include GMOs, which could cause stomach issues for some users and cause more widespread worries about other potential health effects.

PRO TIP:

As “healthier” alternatives to sugar, several packaged food and supplement firms are switching to sugar alcohols. However they also come with their own set of issues. Because businesses are not required to disclose how much of these zero-calorie sweeteners they use. You can be consuming astronomically high doses that might damage your gut and cause a pandora’s box of health issues.

Top 3 Sugar Substitutes To Avoid

1. Agave Syrup 

Despite the fact that agave is a natural sugar, don’t believe the advertising hype. Because agave syrup is created from the sap of the blue agave plant. It is natural and doesn’t require any processing. In terms of sweetness, it effectively replaces sugar because less of the chemical is necessary.

However, it contains 75–90% fructose, even more than high fructose corn syrup, which doesn’t break down. It quickly raises blood sugar levels, making the slim margarita you ordered significantly more dangerous than you initially believed.

PRO TIP:

Ask the bartender if they can use a few drops of honey in place of the agave instead. If you drink a few too many margaritas, the additional antioxidants. Nutrients in honey may also aid in preventing that upcoming hangover!

2. Artificial Sweeteners

It is best to stay away from artificial sweeteners like Acesulfame K (Ace K, Sunette, Sweet One), Aspartame (Equal, Nutrasweet), Saccharin (Sweet N’ Low), and Sucralose (Splenda, Maltodextrin). The main issue with all of the sweeteners in this category is that in order to achieve their low calorie nature. They need extra chemicals like chlorine, which offers substantial long-term health hazards.

PRO TIP:

Don’t just trust the advertising hoopla on the front of the container; carefully read the labels. These can be among the most addictive and dangerous sweeteners on the market. Because they have 500–600 times the sweetness of normal sugar. Any business that incorporates any of these artificial sweeteners into its goods is not thinking about your health or best interests.  

3. High Fructose Corn Syrup

High fructose corn syrup (HFCS) is another example of deceptive marketing. Because it presents itself as a “natural” sugar, despite the fact that this couldn’t be further from the reality. Given that maize is one of the crops with the highest production rates in the United States. It shouldn’t be shocking that it has been incorporated into almost everything in our diet. These days, it seems like everything contains this dangerous sweetener, from sauces and salad dressing to cakes and pastries.

What makes it so dangerous, then? The majority of HFCS is generated using GMO maize. Corn is one of the most often genetically modified crops, but that’s not the only problem. The issue is that this sugar substitute has a very high fructose content, as the name would imply. The fructose you obtain from eating a piece of fresh fruit is considerably different from this. It is less concentrated, and the fiber helps slow down how quickly sugar enters the system.

PRO TIP:

It can be challenging to know what to trust these days because so many businesses include HFCS in their products. Try buying at a natural grocery store or farmer’s market. It doesn’t allow businesses that use HFCS on their shelves if you want to make things easier. For or against the change we want to see, every dollar we spend counts as a vote.

Companies that use HFCS are being obliged to change their ingredients in response. As more customers decide not to buy from them, or else they risk losing market share. This top ten list should arm you with the knowledge you need to decide which natural sugar replacements to take into account while prioritizing your health.

When contrasting different sweeteners, the following factors should be taken into account:

– Glycemic Index

– Calorie Count

– Fructose Content

– Processing Methods

Like other foods, their quality and general healthfulness will improve. The more naturally they may be produced. The Sugar of LYFE, an organic, wild-harvested, unprocessed, nutrient-dense palmyra flower nectar, is clearly the best natural sugar substitute and is our top pick. Please feel free to contact Corrainder Leaf for more pertinent information on sugar.

 

Corriander Leaf is established in 2011 in Yangon, Myanmar. Ever since, Corriander Leaf has blossomed into an one-expanding paradise for all your favorite delicacies and drink. The Corriander Leaf has now 1 Banquet hall,2 Indian family Dining Restaurants (Corriander Leaf).

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