Sugar Substitute

Friends, nowadays most of the people are becoming health conscious . One thing that is most important in keeping your health under check is the intake of sugar. From cornflakes to cookies, and even ketchup, practically every packaged food has some amount of added sugar. You may believe that a little sugar is not harmful. Naturally occurring sugar in moderation is not bad for you; but added sugar, on the other hand, can lead to various health problems, including hypertension, heart diseases, obesity, and diabetes.

Whether it’s children, adults,or seniors, diabetes and obesity are two of the leading lifestyle diseases. A diet that is rich in added sugar and processed foods can result in elevated blood sugar levels along with high blood pressure, and an increase in triglyceride.

Whether you are looking to cut down/substitute your sugar because of health risks, or you simply want to shed a few kilos, your best bet is gradually weaning yourself off sugar and opting for healthier alternatives. The artificial sweeteners like aspartame, sucralose, and saccharin have gained popularity over the years, but they are under the scanner for their harmful side effects. Fortunately, there are healthier alternatives that you can enjoy, whether you are young or old. Following are some of the best natural substitutesto sweeten your day.

Date Syrup

With a better nutritional profile than sugar, date syrup is extracted from the fruit and is packed with various nutrients, minerals, and antioxidants. Owing to high fibre content, date syrup has a lower glycaemic index, which means is less likely to spike your blood sugar. Its distinct taste and flavor profile makes it popular sugar substitute in desserts and baked goods. However, it is suggested that one must stay away from commercially produced date syrup as the nutritional benefits of dates do not usually make it to the final bottled product.

Stevia

Extracted from a South African shrub, scientifically known as Stevia Reaudiana. It is a natural sweetener that boasts zero calories. Since it has no effect on your blood sugar level, it can be safely used by people with diabetes. Moreover, Stevia is 100 to 300 times sweeter than sugar, so you eventually end up using much less. Some studies have indicated that Stevia can help your blood pressure in check. If you experience a slightly bitter or metallic after taste, do not worry, it is completely normal.

Xylitol

It is found naturally in certain fruits and vegetables, Xylitol is a sugar alcohol that is extracted from corn or birch wood. Like Stevia, it too has close to no effect on blood sugar levels, which makes it a safe option for diabetes. It is 100% as sweet as sugar, and it contains 2.4 calories per gram, which is 40% fewer calories than sugar. Studies have indicated that Xylitol can help reduce the risk of cavities and tooth decay and is also known to increase the body’s absorption of calcium. However, please keep in mind that Xylitol is not calorie- free, so it should be consumed in moderation.

Coconut Sugar

It is made from the sap of coconut palm, coconut sugar is quite the rage these days. It is packed with minerals and vitamins, including potassium, iron, and calcium. It also contains fibre, which helps keep blood sugar levels balanced by slowing the absorption of glucose. However, please note that while it is natural and boasts of some nutrients, coconut sugar contains almost the same number of calories per serving as regular sugar. It is also high in fructose, which is why it should be used in moderation.

Honey

Considered to be one of the oldest sweeteners in the world, it is extracted from honeycombs. Some studies show that consuming honey helps boost the levels of antioxidants in the blood. Due to its anti-inflammatory, antibacterial, and antiseptic properties, it has been used as a healing agent for years. However honey has a similar impact on blood glucose levels as sugar, which is why there is no advantage of substituting sugar with honey for diabetics. You can not cook with honey as being heated, it undergoes an adverse chemical change that negates its nutritional effects. Basically, people having diabetes should not use honey as a replacement for sugar to keep sugar levels in check

Before you make any significant changes to your diet, it is suggested that you consult your health care provider/doctor. Also, keep in mind that usually, no food groups pose any health risks when consumed in moderation. So, instead of focusing on one ingredient, it has been recommended that a more holistic approach  leads healthy diet plan and regular exercise.

Waiting for your views on this blog.

Anil Malik

Mumbai, India

27^th January 2022