10 alternative sweeteners for sugar - to avoid diabetes and lose weight.

10 alternative sweeteners for sugar - to avoid diabetes and lose weight.

According to the American Heart Association Guidelines for Heart Health, a person should not consume more than 100 to 150 calories of added sugars per day. Added sugars are sugars added to food or drink during processing or preparation.

Every organ in your body, from head to toe, is affected by sugar. It can cause diabetes, tooth decay, obesity, heart disease, certain types of cancer and even poor cognitive functioning.

Refined sugars are the most common form of added sugar to be avoided. Instead of eating refined sugar, you should eat natural sweeteners to satisfy your desires.

Natural sweeteners are good alternatives and are healthier options than sugar and other artificial sugar substitutes. In addition, fruits are alternatives that meet your desires, but we know that it is not possible to add fruits to all drinks and a large number of recipes that need sugar.

There are many natural sweeteners that are healthy alternatives to sugar, and you can use them in many ways. Here are the top 10 alternative natural sweeteners for sugar.

Best sugar substitute sweeteners.

1 – Honey

Honey is one of the best natural sweeteners, and it is very beneficial for your mind and body. Also, honey is made from the flower nectar collected by honeybees. It is made up of 80 percent of natural sugar, 18 percent of water, and 2 percent of mineral elements, vitamins, pollen and proteins. Fructose and glucose make up 70% of the natural sugar content of honey.

Honey is rich in enzymes and antioxidants, in addition to minerals and vitamins such as riboflavin, niacin, and due to the presence of strong antiseptic and antibacterial agents, honey is used as a treatment to get rid of many common medical problems, from acne to the cold. But be careful to choose organic honey to get the full benefits.

Simply add honey to breakfast cereals, to bread and milk. It can be added to lemon juice, tea or coffee. But it contains a lot of calories, so you should eat it in limited quantities.

Note: To preserve as much nutrients as possible, do not heat honey. And do not give honey to children under 1 year of age.

2 – Stevia

Stevia is another healthy sugar substitute. It is made from the leaves of stevia ribodiana plants. It is 200 times more sweet than sugar, and is available in various forms, such as liquid, firmness, and tablets.

This natural, local substance contains antioxidant properties. It protects against high blood glucose levels. It does not contain many calories, it does not contain sugars or carbohydrates and it also has a low indicator of blood sugar, and this is what makes it ideal for anyone who wants to lose weight or those who suffer from diabetes.

According to the World Health Organization , the recommended daily serving of stevia is 4 mg per 1 kg of body weight.

The best way to consume stevia is to use the whole stevia leaf for sweetening, preferably, you grow it yourself. Because commercially available is not healthy because of the treatment methods that change the properties of the grass. In addition, it increases the craving for sweet foods and drinks. Conversely, you can have hot stevia, which means it can be used as a sugar substitute.

3 – Dates

Dates are sweet fruits that you can use as a healthy alternative to sugar. The content of sugars in ripe dates is approximately 80%, and the quality of the dates depends on the content of glucose and fructose sucrose.

Along with dates, you can use sugar made from dried dates. It has a rich sweet flavor and is very similar to brown sugar.

Dates and sugar made from dried dates are rich in iron. They are also good sources of potassium, proteins, fiber, calcium and vitamins, especially vitamins B, A, and C. They also contain minerals such as copper, magnesium, manganese, selenium, and zinc.

And because it contains anti-inflammatory and anti-inflammatory, this alternative natural sugar is very beneficial for your health. It is absorbed quickly and easily, which improves the process of demolishing and building proteins, fatty substances and sugars.

Due to the sugar content, it is advisable to eat dates in moderation. You only need a handful a day to enjoy the health benefits.

4 - Maple syrup

Maple syrup is made from sap and diabetic liquid from maple trees. The maple syrup industry is a long and complex process. It needs to make an incision in the maple tree, hang a bucket to collect the sap, and then boil it until all the water evaporates, and finally it is filtered from all sediments.

There are many different types of this drink, and they differ in color. Class B is the darkest and most potent flavor.

This sweetened sweetener is 70% sucrose, with a low fructose level, and it contains a good amount of manganese, calcium, potassium and zinc. It is also rich in antioxidants, which are useful in eliminating free radicals and reducing harmful oxidation, as it is believed to reduce the risk of chronic diseases.

Maple syrup is heat stable, and therefore it can be used to prepare baked pickles, sauces and pastries. You can also use it to add the sweet flavor of tea, coffee, or even a morning meal of oatmeal.

5 - Agave syrup

Agave syrup is a healthy alternative to refined sugar. It is commercially produced from a wide variety of agave plants. The taste of this drink is the same, if not the same, as the taste of honey.

Agave syrup contains many vitamins, sugars and minerals such as iron, potassium, magnesium and calcium. It is best to use it in limited quantities because it contains a high percentage of fructose. Fructose does not raise the level of sugars in your blood, but it can affect the function of the liver and can lead to weight gain if taken in large quantities.

Agave syrup is 1.4 to 1.6 times sweeter than refined sugar. It is one of the best alternatives to honey for those who choose to exclude animal products from the menu.

In addition, agave syrup is rapidly dissolving and can be used as a sweetener for cold drinks or for warm breakfast cereals.

6 - Sugar jakri

Aljakri is another natural alternative to sugar. It is a byproduct of sugar cane treatment and is used as a traditional Indian sweetener. And it is treated without chemicals, as it maintains the minerals in it such as iron, calcium, phosphorus, magnesium and potassium.

Al-Ghajiri maintains body temperature, activates enzymes that aid in digestion, and prevents constipation. In addition, Al-Jaajari improves immune function, counteract the symptoms of influenza, regulates high blood pressure, promotes detoxification from the liver, purifies blood, relaxes muscles, reduces headaches, and relieves menstrual pain.

Since al-Qajri is rich in iron, it is a good treatment for iron deficiency anemia.

Although al-Jajri has many health benefits, it should not be considered a safe sugar substitute for diabetics. However, it is definitely a healthy choice better than sugar.

7 - Molasses (molasses)

Black honey is a byproduct of sugar manufacturing processes. It results from the third boiling process of cane sugar, focusing on nutrients and providing its deep flavor.

Black honey is rich in all the nutrients present in sugar from refining processes. Rather, it is a good source of calcium and iron. It also contains zinc, magnesium, copper and selenium in addition to potassium. In addition to that, it is free from fatty substances and cholesterol as it contains a small amount of sodium.

8 - Coconut sugar

Coconut sugar, also known as coco sugar, or palm sugar, is a natural type of sugar that is produced in the sap within the coconut flower buds. This natural sugar substitute has been used as a sweetener in South and Southeast Asia for thousands of years.

Coconut sugar is collected by injuring the coconut flower, and then the liquid is collected from it and then heated until it boils to allow the water to evaporate.

The taste of this sugar is almost sweet in taste and is similar to that of brown sugar with a slight flavor of caramel. The main ingredient of coconut sugar is sucrose, followed by glucose and fructose. There are 16 calories in each teaspoon.

Coconut sugar is a good source of vitamin C and potassium. It contains relatively low amounts of essential nutrients, such as zinc, phosphorous, iron, calcium and other plant nutrients.

Coconut sugar is available on the market as pieces, granules, liquid, or lumps. It can be used with the same amount of regular sugar in the recipe table.

9 - Xylitol

Xylitol is another natural sugar substitute. It is made up of vegetable fibers which can include berries, birch, and corn.

This sugar is commonly used in gum cleansers, sweets, and toothpaste. Zelitol is a five-carbon sugar, unlike most other sugars, it is hexagonal, and it can prevent the growth of bacteria. The California Dental Association says that zilitol has proven it can be used to prevent tooth decay by reducing cavities and boosting tooth enamel.

It is good for your teeth, it has very few calories and it does not raise the level of sugars in your blood. It is equal in its sweetness with sugar, and it can be used granularly and in similar ways to use sugar, in addition to sweetening grains and others.

10 - Yakon syrup

Made from the roots of the yakon plant that grows in the Andes region of South America, yakon syrup is a healthy alternative to sugar.

The juice is extracted from the roots, then filtered and evaporated in a chemical-free manufacturing process. The product is a thick dark syrup that looks like molasses. This drink helps absorb calcium and other vitamins, and promotes bowel movement. This improves digestion.

With a very low Glycemic Index and a high concentration of Inulin, Yakon Syrup is a great choice for diabetics or those trying to lose weight. Yakon syrup can be used in baked goods, juices, sweets and sauces. However, you should daily take 4 to 5 teaspoons of Yakon syrup.