Stop consuming refined sugar can be difficult, however, because of how incredibly harmful this product can be to the body, it is worth trying alternative sweeteners. Fortunately, many natural sweeteners are good for your health because they are low in calories, low in fructose and taste very sweet, but which is the healthiest? The answer can be complex.
There are many natural sweeteners that are currently flooding the market, so for those looking for an alternative to sugar, there is no shortage of possibilities. Despite the studies that have been carried out, mistrust of non-natural and calorie-free sweeteners still persists, and it is not always easy to find one's way around.
The purpose of this post is precisely to help you choose between the best sweeteners for sweetening food and beverages.
Discover the best sweeteners
It's possible to make great desserts without sugar using natural sweeteners. Unravelling the magic of these ingredients is useful for making delicious treats, even if you are on a particular diet. Among the many natural sweeteners that can be used during diets are those that have zero calories, those that are suitable for those with diabetes and those that stimulate the bowels. Do you know them?
All these natural sweeteners are not synthetic but some can be extracted from organic compounds and then modified by chemical processes (this is the case for Stevia and Tagatose). It is also worth remembering that some are real foods and therefore have their own specific effect on metabolism and diet.
Of course, it is advisable not to overdo it, and although they are natural, all these products should be consumed in moderation. Let's get to know a list of the best sweeteners
Honey, a good natural sweetener
Honey is a real food, as well as being used as a natural sweetener. This means that it provides a lot of nutrients but also calories, so it should be taken in moderate amounts. In any case it is a excellent sugar substitute and in fact it is used to make delicious desserts with honey.
Stevia, zero calories
It is a sweetener extracted by a chemical process from the leaves of the stevia tree, which is native to South America. It has the advantage of having 0 calories, so it is an excellent sweetener for use in FODMAPs diet and is perfect for light recipes.
To call it 100% natural you would have to use unprocessed leaves, but they have a characteristic taste somewhere between mint and liquorice that everyone likes.
Erythritol, the best natural sweetener for diets
It is a excellent natural sweetener without calories that does not affect insulin levels. With its sweetening power of about 60-70% compared to white sugar, erythritol can be used in the diabetic diet to sweeten drinks or coffee and to make sweets. Many consumers have called it the best natural sweetener for diets.
Fructose, natural sweetener contained in the fruit
It is a product fruit derivative with which desserts can be prepared. It is not all-natural, however, it is often used in children's products because it has a higher sweetening power than sugar and ensures a low glycaemic index.
Cereal malt
Cereal malt is a natural sweetener that can be used as a natural sweetener. is obtained by combining germinated barley with a cooked grain. The enzymes present in the sprouts break down the starch in the cereals into simpler, sweeter sugars.
There are different types on the market, such as rice malt, maize malt and barley malt.
Cereal syrup: Rice, maize, wheat
They are natural sweeteners derived from the combination of certain enzymes with cooked cereals.
The most famous are the rice syrup, maize syrup and wheat syrup. They also stand out for being 100% pure as they contain only the cereal used. In the case of maize or rice, the syrup can be used in gluten-free recipes.
Agave syrup
The syrup of agave Agave nectar, an ingredient in many soft drinks, is extracted from the well-known succulent plant, but should be considered as a food rather than an actual sweetener.
Given the high fructose content (92%), the high glycaemic value and the caloric content (similar to white sugar) of this product, it does not have many advantages over other sweeteners.
Whole cane sugar
If you don't know how to substitute sugar so that you don't get your sweet doses wrong, use whole cane sugar. It is a natural sweetener rich in nutrients and excellent for making wholemeal muffins.
However, care must be taken: must be whole, raw and unrefinedOn the contrary, its properties become more similar to those of sucrose.
Apple syrup
The apple syrup which, not to be confused with apple juice, is a natural sweetener obtained by evaporation, has a lower caloric value than sugar and is also slightly acidic.
Grape sugar
It is obtained from the pressing of grapes, hence it is also called grape must. It is a real foodstuff used as a natural sweetener and sugar substitute (sucrose) in drinks and jams or marmalades.
It provides nearly 300 calories per 100 g and is not suitable for people with high sugar levels in the blood or dieters.
Molasses
We are talking about a kind of very viscous syrup which is derived from sugar processing and is useful for facilitating intestinal transit, although it is not on the list of sweeteners that do no harm.
In fact, it is not recommended for diets or diabetics due to its high sucrose content. Those who do not have problems can use it to make desserts such as chocolate and date sponge cake.
Conclusions
Given the need for many people to implement a healthy diet in their daily lives, reducing sugar consumption is key to achieving this goal. This has led people to look for alternatives in your menu to sweeten food and beverages, this is where we might consider using some natural sweeteners.
The question is, which ones? As we saw throughout the post, there are options recommended for dieters, for those with diabetes and for stimulating the bowels.
We can therefore say that the healthiest sweetener is the one that best suits your needs or state of health. Please note that these products also should be used sparingly.
