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Sugar alternatives
The world is now on a mission to find healthy sugar alternatives to add to their food and beverages. So, healthy sugar alternatives are substitutional ingredients that add a sweet taste but cause a minimum negative impact on health and which can improve health while being consumed. Sugar is an inseparable part of the food we consume. But too much sugar is not ideal for our teeth and waistline. There have been some controversial suggestions that excessive sugar may play an important role in certain degenerative diseases.
Sugars
Sugars are caloric, sweet-tasting compounds that occur widely in nature, including fruits, vegetables, honey, and human and dairy milk. Humans are born with the desire or preference for sweet taste.
The presence of lactose, a type of naturally occurring sugar in breast milk helps ensure that this primary source of nutrition for infants is palatable and acceptable. Chemically and concerning foods, sugars are monosaccharide or disaccharide carbohydrates, which impart a sweet taste. Most foods contain some of each.
Sugar types
When it comes to sugars, there are mainly two different types. Natural sugars and synthetic sugars.
Natural sugars
Natural sugars (mono- and disaccharides) consist of glucose, lactose, fructose and sucrose mainly. Among them sucrose is the most popular form of natural sugars which is extracted from different frits and vegetables, which is added to many sugary foods and beverages commonly.
However, it is now well known that excess consumption of sugar leads to many chronic non-communicable diseases like diabetes, heart disease, chronic inflammation, and more.
Synthetic Sugars
Synthetic sugars are produced commercially. For example, sucrose (table sugar) is produced from sugar cane and sugar beets; brown sugar, molasses, and cane sugar are produced from sugar cane; and corn syrup and high-fructose corn syrup are produced from corn starch. Other sources of sugar include maple syrup, malt syrup, agave syrup, and fruit juice concentrates.
These synthetic sugars usually have less food energy. So, less calorie intake is there. Yet there are negative impacts.
Besides its benefits, animal studies have convincingly proven that artificial sweeteners cause weight gain, brain tumors, bladder cancer, and many other health hazards. Some kind of health-related side effects including carcinogenicity is also noted in humans.
Healthy sugar alternatives
So, both natural and artificial sugars have negative effects on our health. However, there are natural sugar alternatives. There are many types of processed fruit that taste sweet and can be used as an ingredient in product formulations.
Dried fruit
A common example is dried fruit, which is naturally sweeter than fresh fruit. Dates are particularly popular as a natural sweetener. More and more often, products such as date sugar, date paste, and date syrup are used as natural sweeteners. Dates are replacing the need for artificial additives. This is making ingredient labels clearer.
Other healthy sugar alternatives
Other than that, some natural sugar alternatives would be Stevia which is a natural sweetener that’s derived from the leaves of the South American shrub Stevia rebaudiana, Sugar alcohol, which is a type of carbohydrate naturally found in fruits and vegetables, Monk fruit sweetener is obtained from the Siraitia grosvenorii plant, which is native to China and Honey which is a thick, golden liquid produced by honeybees. It contains trace amounts of vitamins and minerals, as well as an abundance of plant compounds that provide anti-inflammatory and antioxidant benefits.
In Sri Lanka, the infamous healthy sugar alternative would be jaggery. All these can be added to your food and drinks accordingly to produce the all-desired sweet taste while reducing health implications that usually come with sugar and giving a boost to your health.
Why are people looking for healthy sugar alternatives in the US?
Many Americans are reducing their sugar intake due to concerns about health issues like obesity, diabetes, and heart disease. Added sugar contributes significantly to these problems, and finding healthy alternatives can be a big step towards a healthier lifestyle.
What are the different types of healthy sugar alternatives?
There are two main categories: natural sweeteners and artificial sweeteners. Natural sweeteners come from plants and often have additional nutrients, while artificial sweeteners are lab-created with minimal to no calories.
What are some popular natural sweeteners?
Some popular options include stevia, monk fruit extract, erythritol, allulose, and dates. These offer varying levels of sweetness and may have unique flavor profiles.
Are natural sweeteners a perfect substitute for sugar?
While generally healthier than sugar, some natural sweeteners can still impact blood sugar levels. It’s important to consume them in moderation. Also, some have a cooling effect or aftertaste, which may not be suitable for all recipes.
What are some popular artificial sweeteners?
Common artificial sweeteners include aspartame, sucralose (Splenda), saccharin, and acesulfame potassium (Acesulfame K). These are very sweet and have minimal to no calories, but some people may dislike their aftertaste.
Are artificial sweeteners safe?
Artificial sweeteners are FDA-approved for consumption in the US, but some research suggests potential drawbacks like gut health concerns. If you’re unsure, discuss them with your doctor.
How do I choose the best healthy sugar alternative?
Consider your needs and preferences. If you prioritize minimal calories, artificial sweeteners might be a good choice. If you prefer a natural option with some nutrients, explore stevia, monk fruit, or dates. Consider taste and how the sweetener will react in your chosen recipe.
Where can I find healthy sugar alternatives in the US?
Most grocery stores stock a variety of natural and artificial sweeteners in their baking aisles. Look for them near sugar and other baking supplies. Health food stores often offer a wider selection.
What are some tips for using healthy sugar alternatives in baking?
Since some sweeteners have different levels of sweetness than sugar, you may need to adjust recipe quantities. Start with a smaller amount of the alternative and taste-test as you go. Some sweeteners may brown differently than sugar, so keep an eye on baking times.
Should I completely eliminate sugar from my diet?
Sugar isn’t inherently bad, but moderation is key. Healthy sugar alternatives can help you cut back on added sugar while still enjoying sweet treats. It’s always best to consult your doctor or a registered dietitian for personalized advice on sugar intake.
