Most Americans consume more than 80 grams of sugar per day. This is much higher than the 24 grams recommended by the US Department of Agriculture for women and 36 grams for men. About 6 teaspoons for women and 9 teaspoons for men.
Excessive sugar intake is associated with an increased risk of many diseases. Consuming many calories through items with high sugar content may make you feel less than optimal.
Most of the added sugar consumed by Americans comes from sugar-sweetened beverages, such as flavored coffee and soft drinks. Although there are diet versions of soft drinks made with artificial sweeteners, it is best to limit the intake of soft drinks because it will create more balance in the diet.
Are some sweeteners healthier than others?
This is a common issue that is widely disputed in the health field. With many popular diets requiring their adherents to reduce or eliminate sugar, this has become an important discussion.
However, it is important to understand that sugar is sugar, and the human body processes carbohydrates from different forms of sugar in the same way. It is important to avoid the “health halo” effect because we believe that because something can be found in nature, it must be superior to man-made objects, and this will happen. However, the way the human body processes honey is the same as refined sugar.
Another important difference is that people generally think that sweeteners (such as maple syrup) are based on plant foods and are therefore more healthy to be digested and absorbed, just like refined sugar. The only reason why natural sweeteners are superior to traditional sugars is the large number of nutrients that refined sugars cannot provide.
5 healthy alternative sweeteners to sugar
Honey is a natural sweetener and is easily incorporated into many foods and beverages. It is easy to replace sugar in baked goods and make them moist. It has many medicinal properties and has been used in many cultures for thousands of years to heal wounds and prevent infections. The antioxidant, anti-inflammatory and antibacterial properties of honey are what differentiates it from refined sugar, but it must be noted that it can be “excessively eaten” and therefore is not “healthy”. You still want to practice temperance.
There are many different types of honey, but in general, unprocessed honey has the least amount of processing and contains many beneficial ingredients that make honey healthy. Honey that fits both budget and health goals is the best.
Stevia is a non-calorie sweetener made from stevia leaves. It is the favorite of registered dietitians because it can make the human body more effective (50-350 times sweeter than sugar), and some studies have shown that it can effectively help people lose weight more effectively.
Although earlier studies have shown that stevia has pro-inflammatory effects, recent studies have shown that stevia is safe and can be a good substitute for sugar. It does not increase your blood sugar level, but passes through the body.
Therefore, excessive consumption may cause stomach upset or diarrhea in some people. Other potential side effects may include bloating or nausea. Some people also report that the aftertaste of stevia is unpleasant, so the best thing you can do is to try it and see if you like it.
Please pay special attention to reading the instructions on the package or container you purchased. It should state how much stevia is needed to be equivalent to a teaspoon or other amount of sugar. Stevia is very powerful, you only need a small amount.
Erythritol is different from stevia or honey because it is a sugar alcohol. Sugar alcohols are organic compounds derived from sugars, which can be modified manually to resemble sugar and alcohol molecules, or they can occur naturally.
Erythritol is a naturally occurring sugar alcohol. It is made by fermenting the sugar in corn starch.
They do not behave like alcohol (ethanol). Due to the structural changes previously described, they are a type of carbohydrate that has a smaller effect on blood sugar than typical carbohydrates.
Erythritol is popular among people who follow a ketogenic diet because many people like the flavor and it does not affect blood sugar. This is why it is more attractive than regular sugar.
Another thing to note about sugar alcohols is that when sugar alcohols are consumed in excess, they may cause diarrhea in some people. Everyone’s tolerance level is different, so if you are switching to erythritol for the first time, please add a small amount first and then gradually increase it.
4. Monk Fruit Extract
Luo Han Guo, or monk fruit, is a kind of fruit native to southern China and northern Thailand. It is made by collecting pulp juice and drying it into powder.
A study found that monk fruit is effective as a low-glycemic index food additive and stimulates insulin production. Both of these factors will greatly affect your blood sugar levels, and over time, excessive sugar levels in the blood can damage human tissues.
This is why this sweetener is considered a good substitute for ordinary sugar, especially for those who need special attention to ensure that their blood sugar levels remain stable. Maintaining blood sugar levels is the key to maintaining optimal health because it can maintain consistent energy levels, concentration and better sleep.
Coconut sugar comes from the coconut tree and is said to be more nutritious. It is made by dehydrating the sap of the coconut tree. The result is a light brown sugar that looks similar to raw sugar.
A 2017 study found that, unlike ordinary sugar, coconut sugar may be high in antioxidants (such as vitamin C), and it also contains several B vitamins, potassium and sodium. As mentioned earlier, refined sugar is completely nutritious.
This shows that although coconut sugar will have the same effect on blood sugar levels and should be consumed in moderation, it is “healthy” in the sense of “nutrition that ordinary sugar cannot provide.”
Long time no see sugar
Excessive consumption of sugar in any volume can be harmful to your health. Many diseases are related to excessive sugar intake for a long time.
Finding alternatives to traditional sugar may be a good way to reduce sugar intake and prevent disease. However, the sugar you choose should still be consumed in moderation, because alternative sweeteners are not without side effects.
If you have any health problems, it is best to consult a doctor or registered dietitian before changing alternative sweeteners.
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In the post, “5 healthiest alternative sweeteners in sugar” first appeared on the BrainMD Health blog.