Did you know that the average American consumes about 400 calories a day from added sugars! WOW … that’s a heck of a lot of sugar!
Chances are, even if you are aware of sugar, you’re still eating more of the sweet stuff than you think you are. Sugars are hidden in everything from bread tasty condiments. And I do not even mean the amount of sugar is placed in juice, iced tea, energy drinks and soft drinks. You may have seen this (or one like it) photo floating around the Internet …
… really puts things in perspective, right?
If this type of eating large amounts of sugar, your health will suffer remains. A diet high in sugar has been linked to:
- Gut poor health
- leaky gut syndrome
- overgrowth of Candida
- heart disease
- certain cancers
And the list goes on.
If you think that replacing refined sugars with artificial sweeteners is a healthier choice, think again! In fact, they are so bad for your gut and overall health who wrote an entire article on the subject. Click here to read!
Unlike artificial sweeteners, natural sweeteners are natural (which were probably able to guess it from the name)!
Below you will find 7 natural sweeteners health professionals considered safe for consumption. I have divided into two categories: “Good choices.” “Best choices” and the reason for this distinction is fructose.
You’ve probably heard people say fructose is bad for you. This is especially true when fructose is consumed in large quantities. For this reason, it is something you want to limit. However, our bodies usually handle small amounts of fructose very well. In fact, most fruits contain fructose.
Natural sweeteners in the “good choices” do contain some amount of fructose. So while considered safe (and even healthy because of its nutrient content), eat in moderation!
Stevia is an ideal natural sweetener. It has zero calories, zero carbohydrates and none of the negative side effects that have artificial sweeteners.
This natural sweetener is extracted from the leaves of a South American plant called Stevia rebaudiana. It is available in the form of liquid drops, packets, soluble tablets and baking mixes.
It is important to note – Stevia is 200 times sweeter than sugar … so a little goes a long way
Speaking of tastes, some people experience a slight metallic aftertaste. If you’ve tried before and Stevia had that experience, not give it up for the moment! Try a brand that is higher in Stevioside (which is the element in the leaves that make it sweet).
2) Lou Han Guo
Like Stevia, Luo Han Guo (also written Luo Han Kuo) is approximately 200 times sweeter than sugar. It is derived from a fruit in China. This natural sweetener received GRAS status by the FDA in 2009.
While Lou Han Guo is considered one of the safest natural sweeteners, which is a bit more expensive and difficult to find that Stevia .
3) The pure glucose (dextrose)
Glucose is great advantage over pure fructose containing no at all. Pure glucose can be used by all our cells for energy and is essential for parts of our body.
honey is considered a super food because it really going to stick nutrition. Along with its many vitamins and minerals, raw honey also promotes good intestinal bacteria.
* Note: I’m talking about raw, organic honey. Unfortunately, most bottles of honey stored on the shelves of your local grocery store have been processed. Once the honey has been pasteurized, it loses most (if not all) of their health benefits. So instead of buying honey in the grocery store, search local farmers market. You can also get directly from local beekeepers!
seems the world is going coconuts … and rightly so!
You’ve probably heard of the many benefits of coconut oil, coconut water and coconut milk. Well, coconut sugar is no exception. Coconut sugar is also loaded with essential minerals such as iron, zinc, calcium, potassium and antioxidants that work wonders for our health.
Coconut sugar is made by extracting the sap of the flower of a coconut and then heated. Through the process of evaporation, coconut sugar obtained.
I’m not talking about good ol ‘aunt Jemima here! Rather, raw maple syrup is an excellent source of antioxidants, calcium, potassium and zinc.
Selecting perfect maple syrup, Dr. Josh Axe recommended to go with a darker tone, syrup grade B. This guy has more health benefits than a light syrup .
While there are several types of molasses . They come from cooking raw cane sugar.
Molasses is rich in vitamins and minerals like copper, calcium, iron, potassium and manganese. Besides being rich in nutrients, it is also rich in flavor!
Again, only purchase raw organic blackstrap molasses.
8) sugar alcohols
In moderation, sugar alcohols can be better than refined sugar and artificial sweeteners option. sugar alcohols are mannitol common, sorbitol, xylitol, lactitol, maltitol and isomalt.
Dr. Mercola asks Xylitol one of the best sugar alcohols, as it is low in calories, pure, has minimal side effects, does not have a great effect on blood sugar and fights tooth decay.
While sugar alcohols do not contain fructose, I am adding to the section of “good choices” because there are some drawbacks.
- natural sweeteners are not completely absorbed by the body. That means eating too much can cause abdominal gas and diarrhea.
- Weight gain has been seen when these products are overeaten.
- Xylitol is toxic to pets.
* Note: The American Diabetes Association claims that sugar alcohols are safe in moderate amounts, but do not overeat.
comes from your sugar high …
As you work to reduce refined sugar and artificial sweeteners from your diet, also you want at aga a good daily probiotic.
Probiotics help repair your intestinal bacteria. C hance are if you have overloaded your body with sugar, the intestine is in serious danger. Find out safely by taking our Test Gut Health Assessment!
The natural sweeteners 8 sugar substitutes your body will thank you for first appeared in Gut Project health