Quitting sugar addiction is difficult for some people. But considering the hazards of sugar, this is worth the effort. Fortunately, there are some natural sweeteners that are good for health. They are not only low in calories, low in fructose, and very sweet in taste.
1. Stevia
Stevia is a popular low-calorie sweetener. It is extracted from a plant called stevia. Stevia leaves have a variety of sweet compounds, among which stevioside and stevioside are the main ones. These two compounds are hundreds of times sweeter than sugar of the same quality. Despite its high sweetness, stevia contains almost no calories. Many studies have found that stevia has the following health benefits:
When blood pressure is high, stevia can lower blood pressure by 6-14%. But when the blood pressure is normal or slightly increased, it has no effect in this respect.
It has been proven that stevia can help people with diabetes lower blood sugar levels.
Studies based on rats have found that stevia can promote insulin sensitivity, reduce low-density lipoprotein (LDL) oxidation, and prevent plaque buildup in arteries.
Therefore, if you need to add sweetness to food or beverages, stevia may be a healthier choice.
2. Erythritol
Erythritol is another low-calorie sweetener. It is a sugar alcohol naturally found in certain fruits. However, if you buy erythritol powder, most of it is industrially processed. Each gram of erythritol contains 0.24 calories, which is only 6% of sugar calories, but its sweetness is close to 70%.
Erythritol does not cause fluctuations in blood sugar or insulin levels, and has no effect on biomarkers such as cholesterol or triglycerides. It is absorbed into the body from insulin, but is eventually excreted from the body through the kidneys. Studies have found that erythritol is very safe. However, like other sugar alcohols, excessive intake can cause digestive problems.
Although it has a slight aftertaste, the taste of erythritol is more like sugar. Although it cannot be said with certainty that erythritol is "healthy", it is clearly harmless and is better tolerated than most other sugar alcohols.
3. Xylitol
Xylitol is a sugar alcohol with a sweet taste similar to sugar. It contains 2.4 calories per gram, which is about two-thirds of sugar calories. Sugar alcohol has many benefits for dental health and can reduce the risk of tooth decay and tooth decay. It also promotes bone density and helps prevent osteoporosis. Xylitol does not increase blood sugar or insulin levels. However, like other sugar alcohols, excessive consumption can also have a negative impact on the digestive system.
Another thing to note is that xylitol is highly toxic to dogs, so keep your dog away from xylitol.
4. Yacon syrup
Yacon Syrup is another very unique sweetener. It is extracted from the Yacon plant and is now widely used in weight loss health products because studies have found that it can significantly reduce weight in obese women. Yacon syrup is high in oligofructose, and its soluble fiber can nourish beneficial bacteria in the intestines and stomach.
Yacon syrup can relieve constipation, and because of its high soluble fiber content, it brings many health benefits. But don't eat too much at once, otherwise it will cause digestive problems.
