Natural Sweeteners For Health.

Stevia and monk fruit sweeteners are two examples of natural sweeteners for health that may be preferable to refined sugar from a health perspective. Reduced blood pressure and glucose levels may be among the benefits.

It is not easy to cut back on refined sugar, but it is well worth the effort because it can be detrimental to your health or someone you may be close to.

Here are five natural sweeteners for health in no specific order.

Stevia Is One Of Many Natural Sweeteners For Health

When it comes to zero-calorie sweeteners, stevia is king.

It comes from the Stevia rebaudiana plant, specifically its leaves.

People in South America have cultivated this plant for its sugar content and medicinal properties for millennia.

Stevia leaves contain several chemicals that taste sweet. Stevioside and rebaudioside A are two of the most important ones. In terms of sweetness, both are hundreds of times more potent than sugar.

This means that despite its sweetness, stevia contains almost no calories.

Furthermore, a few studies in humans have shown promise for stevia’s potential health advantages, particularly with respect to the following health indicators:

Blood Pressure. People with hypertension may benefit from using stevia to reduce their blood pressure. However, it has little effect on blood pressure that is already at a healthy range or is only slightly high.

Blood Sugar. Stevia shows promise as a sugar substitute that can aid diabetics in controlling their condition. Nonetheless, there is evidence that stevia may have deleterious effects on the gut microbiome.

The taste of stevia is quite off-putting to many individuals. However, the taste varies by manufacturer, so you may have to try different kinds before discovering one you enjoy.

Monk Fruit Sweetener

Southeast Asia is home to the exotic monk fruit. Its main application is in producing monk fruit extract, an all-natural sugar substitute.

There is no carbohydrate or calorie content, and preliminary evidence suggests it may aid in controlling blood sugar levels. However, the same study also found that there needs to be more information to say whether or not monk fruit extract is safe to use in food.

Studies have revealed that the antioxidant mogrosides found in monk fruit may help lower inflammatory indicators.

Although there is not a lot of data on monk fruit’s effects on humans, it is typically safe and has not been linked to any unwanted symptoms.

Monk fruit extract may provide health benefits, but you should read the label to be sure it does not have any added sugar or other sweeteners that could cancel them out.

All of these fancy words to learn today; my apologies.

Yacon Syrup

Another unusual sweetener is yacon syrup. Other than it being a sweetener, the name is highly unique as well, I might add.

It comes from the Andean yacon plant, which is endemic to South America.

Fructooligosaccharides, a type of soluble fiber that helps nourish beneficial bacteria in the gut, are abundant in this food.

Due to its high soluble fiber content, yacon syrup has the potential to relieve constipation and provide other health advantages.

However, overeating at once can lead to stomach issues. On a side note, sugar is the largest addiction to mankind.

via GIPHY

Xylitol Is Another Natural Sweetener For Health

In terms of sweetness, xylitol is very close to table sugar.

Xylitol’s potential benefits for oral health include a lower risk of cavities and deterioration.

Animal research suggests that it may also increase bone density, which is beneficial in warding off osteoporosis.

In addition, according to the available scientific literature, xylitol has been shown to raise levels of many chemicals in the digestive tract that are beneficial to your gut microbiota.

Additionally, xylitol does not cause an increase in either glucose or insulin. However, it might induce digestive adverse effects at large doses, including flatulence and diarrhea, just like other sugar alcohols.

Keep xylitol out of your dog’s reach, as it is extremely poisonous to canines.

Erythritol

First of all, I never heard of this version before. I swear we learn something new on a daily basis.

Another sugar substitute with fewer calories is erythritol.

Naturally occurring in several fruits, it is a sugar alcohol. However, the powdered erythritol sold in stores is very certainly manufactured.

Erythritol has a similar flavor to sugar, although it sometimes leaves a somewhat bitter aftertaste.

Erythritol does not affect blood glucose, insulin, or lipids like cholesterol or triglycerides.

It is generally better tolerated than other sugar alcohols. However, eating too much at once can lead to gastrointestinal distress, including gas and diarrhea, especially when mixed with other sugars like fructose.

You should know that erythritol has fewer digestive side effects than other sugar alcohols like xylitol.

Higher levels of erythritol in the blood were also associated with more significant belly fat in a study of 264 young people, which may be attributed to a genetic tendency to convert sugar into erythritol.

Recently, erythritol has been criticized because a tiny study found it increases the risk of thrombosis and cardiac events. The researchers had eight people down 30 grams of erythritol dissolved in water. Blood erythritol levels remained elevated in study participants for several days following intake.

Although this study found a link between erythritol and cardiovascular disease and stroke, it did not prove cause and effect. This investigation relied heavily on in vitro and in vivo laboratory experiments; these findings may not apply to humans.

via GIPHY

Final Thoughts

The totality of your diet should be considered when worrying about your additional sugar intake.

As long as you base your diet mainly on nutrient-dense, complete foods, occasionally indulging in your favorite sweets is perfectly OK and will not hurt your health.

If you want to satisfy your sweet tooth healthily, try some fruit or nut butter. However, avoiding or becoming obsessed with sugary meals might lead to increased cravings and desire for particular items.

It is best to balance eating healthily and occasionally indulging in your favorite meals. These are some of the facts I can find for now. I hope this helps. Thank you for stopping by and reading about natural sweeteners for health.