There are several nutritious ingredients that you can swap in for refined sugar in your diet. Here are a few of the top choices recommended by experts.
Monk Fruit
Monk fruit is a low-calorie sweetener derived from Siraitia grosvenorii, or Swingle fruit. Olszewski notes that it’s a good choice because it’s derived from plant sources, is free of calories and doesn’t have a significant impact on blood sugar levels. While more research is needed to evaluate the potential health benefits of monk fruit, some studies show it may help reduce inflammation, protect brain health and even act as an antioxidant[3].
Stevia
Shapiro recommends stevia, as it’s natural and sourced from the leaves of the Stevia rebaudiana plant. Stevia is lower in calories than refined sugar, and it might even offer some health benefits.
According to one systematic review, stevia may actually help reduce blood pressure levels in people with type 2 diabetes[4]. In another study, supplementing with stevia for 24 weeks improved blood sugar control, insulin resistance and cholesterol and triglyceride levels in people with type 2 diabetes. On the other hand, researchers found that it also increased body weight in people with obesity[5].
Raw Honey
Raw honey is another natural sugar to consider, notes Olszewski. In fact, research suggests that certain compounds in honey may offer antioxidant, anti-inflammatory, antimicrobial and anti-cancer effects, which could be beneficial for a variety of conditions.
A review of 18 studies suggests raw honey could reduce fasting blood sugar and total cholesterol levels when consumed within a “healthy dietary pattern”[6]. Another study in over 18,000 adults linked increased consumption of honey to a decreased risk of prediabetes[7].
As with any sugar, it’s best to enjoy honey in moderation. Additionally, experts note that high-risk populations, such as older adults, people who are sick, people who are pregnant and lactating and kids younger than 6, should not eat raw honey.
Maple Syrup
“Although still high in sugar, [maple syrup] does contain some minerals,” says Shapiro. In addition to zinc, manganese, potassium and calcium, maple syrup also contains small amounts of other important nutrients, including amino acids. It contains antioxidants, too, especially if you opt for darker varieties.
However, because it’s still high in sugar, Shapiro recommends limiting your intake to about 1 teaspoon at a time to avoid going overboard.
Consuming high amounts of added sugar can have negative health consequences and might even contribute to certain chronic conditions. Additionally, while some sugar substitutes are considered safe, they might also be associated with health concerns if consumed in excess.
Therefore, enjoying ingredients like honey, stevia, monk fruit or maple syrup in moderation might be a better option for long-term health.
Source: www.forbes.com
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