Top 5 Natural Sweeteners That Are Actually Good For Your Health

Are you looking for ways to sweeten your favourite treats without all the added sugar? Natural sweeteners are a great way to get the sweetness you crave with fewer calories and less impact on your health.

Let’s look at the top five natural sweeteners that are good for your health. We’ll explore their benefits, drawbacks, and other alternative sugars that may be better suited to your lifestyle.

Stevia

You may have heard of stevia as a natural sweetener, but did you know it’s good for your health? Stevia is derived from the leaves of the plant species Stevia rebaudiana and has been used as an alternative to sugar since the 16th century.

It provides a sweet taste without adding calories or raising blood sugar levels. Studies have shown that stevia helps reduce triglycerides and LDL cholesterol while increasing HDL cholesterol, which can help reduce the risk of developing cardiovascular disease.

Additionally, studies suggest that stevia could be effective at helping to manage type 2 diabetes by improving insulin sensitivity and reducing blood glucose levels. All in all, stevia is a great natural sweetener option for those looking to improve their health.

Erythritol

Erythritol is an ideal choice for those looking to reduce their sugar consumption, as it has the lowest caloric content of any natural sweetener. It is a polyol or sugar alcohol that occurs naturally in some fruits and fermented foods such as wine, beer, and cheese.

Here are three major benefits of erythritol:

1. Low-calorie count – Compared to table sugar (sucrose), erythritol contains only 6% of the calories per gram and doesn’t raise blood glucose levels.
2. Tooth-friendly – Unlike other artificial sweeteners and regular sugar, erythritol doesn’t feed the bacteria that cause tooth decay or cavities, making it an ideal choice for sensitive teeth.
3. Safe for diabetics – Erythritol is absorbed into the bloodstream without triggering a rise in insulin levels, making it suitable for people with diabetes or pre-diabetes who need to limit their carbohydrate intake.

Erythritol is also heat stable, so you can use it in baking recipes like regular table sugar while still reaping its health benefits without feeling guilty about indulgence!

Yacon Syrup

Yacon syrup is another great option for those looking to reduce their sugar consumption, as it contains a fraction of the calories of regular table sugar. It’s becoming increasingly popular due to its low glycemic index so that it won’t spike your blood sugar levels like many other sweeteners.

Yacon syrup is made from the root of the yacon plant and has been used by Indigenous peoples in South America for centuries. The taste has been compared to molasses or maple syrup but with less sweetness.

Nutritionally speaking, yacon syrup is high in fibre and prebiotics, which can promote gut health. It also contains small amounts of minerals such as potassium and magnesium. While it does contain some sugars, these are mostly non-digestible, so don’t contribute any calories or carbs to your diet.

All in all, yacon syrup can be an excellent natural sweetener that can provide some health benefits too!

Monk Fruit Sugar

Monk fruit sugar is another alternative sweetener to consider, as it contains zero calories and a low glycemic index, making it an ideal substitute for those with diabetes or blood sugar sensitivity. Here are some reasons why monk fruit sugar is a great choice:

• It’s extracted from the dried and powdered monk fruit, meaning its natural sweetness remains intact.
• Its flavour profile does not contain any artificial or chemical flavours.
• It has no known negative side effects when consumed in moderation.
• Monk fruit is 200-300 times sweeter than table sugar, so you don’t need to use as much of this sweetener to achieve the same level of sweetness.

In addition to its health benefits, monk fruit sugar offers a pleasing taste that many people prefer over other alternatives. However, as with all other alternative sweeteners, be sure to consume monk fruit sugar in moderation and check with your doctor if you have any questions about incorporating this product into your diet.

Xylitol

Xylitol is a great alternative sweetener for those looking for a natural, low-calorie option that doesn’t compromise on taste. It is commonly found in fruits, vegetables, certain grains, and cereals.

Xylitol has 40% fewer calories than regular sugar, making it an attractive choice to those trying to reduce their caloric intake.

Studies have also shown that xylitol may help to reduce tooth decay by preventing the growth of cavity-causing bacteria on teeth surfaces.

Additionally, research has suggested that consuming xylitol can increase mineral absorption and promote healthy bones by stimulating the formation of new bone cells.

As a result, many people are turning to xylitol as a healthy sugar substitute due to its low-calorie content and potential health benefits.

Other Alternative Sugars

There are several other natural sweeteners besides monk fruit, xylitol, erythritol, stevia, and yacon syrup. Here are a few:

1. Agave Nectar: This sweetener is often used as a honey or sugar substitute derived from the agave plant. It has a low glycemic index, meaning it doesn’t raise blood sugar levels as much as other sugars.
2. Coconut Sugar: Made from coconut palm tree sap, coconut sugar tastes similar to brown sugar and is often used as a substitute in baking.
3. Honey: A natural sweetener produced by bees, honey has a distinct flavour that can vary depending on the type of flowers the bees visit.
4. Maple Syrup: Derived from the sap of maple trees, maple syrup, is often used as a sweetener in baking and breakfast foods like pancakes and waffles.
5. Molasses: This is a byproduct of the sugar-making process. It’s thicker than many other sweeteners and has a strong, bittersweet flavour.
6. Date Sugar: Made from dried dates, date sugar can be used in baking and cooking, although it doesn’t dissolve when added to liquids.
7. Lucuma Powder: Derived from the lucuma fruit, this sweetener is popular in South America and is often used in desserts.
8. Sorghum Syrup: Made from sweet sorghum, this syrup is used as a topping for pancakes, biscuits, and cornbread in the Southern United States.

Remember, even though these natural sweeteners still contain calories and can affect blood sugar levels, they should be used in moderation.

FAQs

Which natural sweetener is good?

There is yet to be a definitive answer to this as it depends on individual dietary needs and preferences. However, stevia is often recommended due to its zero-calorie content and its ability to lower blood sugar and blood pressure levels. Honey, while higher in calories, contains antioxidants and can be a healthier choice than refined sugar.

What are natural sweeteners in nature?

Natural sweeteners are substances that are used to sweeten foods and drinks and are found naturally in nature. They include:

• Honey, which is produced by bees from flower nectar.
• Maple syrup, which is derived from the sap of maple trees.
• Stevia, a sweetener that comes from the leaves of the Stevia rebaudiana plant.
• Fruit juices and nectars, which are naturally sweet due to their fructose content.

What are the natural sweeteners in Australia?

Australia produces a variety of natural sweeteners, including:

• Sugarcane, which is used to produce granulated sugar.
• Stevia, is grown and harvested in Australia and used as a zero-calorie sweetener.
• Honey, with Australia being home to a variety of unique honey types, such as Manuka honey.
• Agave nectar, which is imported and available in many health food stores.

Is sweetener better for you than sugar?

Artificial sweeteners and sugar substitutes can help manage weight and control blood sugar. However, they are not necessarily healthier than sugar. While they can help reduce calorie intake, they can also encourage a taste for sweeter foods. It’s best to use all artificial or sugar sweeteners in moderation.

What is the most healthiest sweetener?

There needs to be a definitive answer to this as it depends on individual health goals and dietary needs. However, some people consider stevia the healthiest sweetener due to its zero-calorie content and potential health benefits. Others prefer honey for its antioxidants and other beneficial compounds. It’s important to remember that even the healthiest sweeteners should be used in moderation.