It’s hard not to add sugar, in everyday food and drink. Did you know, there are actually several natural sweeteners instead of sugar that you can use, you know!
It’s no secret, excessive consumption of sugar is not good for health. For example, too much of this sweetener can increase the risk of heart disease, obesity conditions , and even various types of cancer. In addition, too much sugar can also accelerate skin aging.
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Types of natural sweeteners which is good for health
Ideally, the amount of sugar you can consume is teaspoons for men and 6 teaspoons of sugar for women, in one day. However, maybe you are often caught off guard by buying packaged food and drinks, fast food, or various snacks through online motorcycle taxi services .
In addition to reducing snacks and eating out, you can also pay attention to sugar intake in home foods and drinks. These sweeteners add a sweet taste to your food, with much less risk of disease. Here are some examples of natural sugar substitutes for you to consider.
This natural sweetener is made from the leaf extract of the Stevia rebaudiana plant , which originally grew in Brazil and Paraguay. Stevia is known as a natural sweetener that is calorie-free because the number of calories is very low. This sugar substitute sweetener is certainly suitable for those of you who are trying to lose weight.
Stevia is known to have a number of health benefits, such as lowering blood pressure, reducing the risk of pancreatic cancer, and is suitable for diabetics. A study also reports that stevia can kill breast cancer cells .
Not only healthier, stevia is also sweeter than sugar. Stevia is 200-300 times as sweet as sugar in your kitchen.
Xylitol is a type of sugar alcohol, because its chemical structure is a combination of the chemical structure of sugar with the chemical structure of alcohol. However, you don’t have to worry. Because, sugar alcohol does not contain ethanol, so it is not intoxicating.
This natural sweetener is widely used in mint candy products, chewing gum, food products for people with diabetes , and dental health products. It tastes sweet like granulated sugar, but contains 40% less calories.
With fewer calories than sugar, xylitol is believed to be able to maintain your weight. Do not stop there, many studies prove, xylitol is an alternative natural sweetener to replace sugar for diabetics, improve dental health, and reduce the risk of ear infections.
Like xylitol, erythritol is also a natural sweetener that belongs to the type of sugar alcohol. It tastes almost the same as sugar, but is much healthier, with fewer calories.
Erythritol is also a natural sweetener that is healthy for diabetes. Erythritol helps reduce the risk of heart disease , and will not increase cholesterol and triglyceride levels in the body. Erythritol has only 6% of the total calories in sugar.
However, some people experience digestive problems, as a side effect of this sugar substitute. So you are advised not to overdo the consumption of erythritol, which is less than 50 grams in one serving.
Yakon plant, which has the Latin name Smallanthus sonchifolius , has been widely used as a medicinal plant since ancient times in South America. This plant has been known as a sweetener, which is made in the form of a syrup.
Yacon can help with weight loss. A study proves this, by giving yacon syrup to 40 respondents. As a result, their weight loss reached an average of 15 kg.
In addition, Yakon also contains a type of carbohydrate called Fructooligosaccharides or FOS. FOS can be food for good bacteria, which live in the human intestine. Yakon has a third of the total caloric value of sugar or about 20 calories per tablespoon
Even so, yacon still has side effects, if consumed too much. Yukon risk triggering diarrhea and stomach pain, for some people. So, you are advised to stay wise when consuming it.
Another natural sweetener that is slightly healthier than sugar
In addition to the natural sweeteners above, there are actually other sweeteners, which can be substituted for sugar. For example honey, coconut sugar, maple syrup, and molasses (drops of sugar cane).
Although slightly healthier, some of these sweeteners are still classified as sugar. So it’s best not to overdo it. However, stevia, xylitol, erythritol, and yacon are still the healthiest choices compared to other sweeteners.