Many consumers are concerned about the potential long-term
health effects of artificial sweeteners like sucralose, aspartame, and
saccharin. As a result, health-conscious buyers and people with diabetes
and hypoglycemia are now making an effort to shift toward more
natural options for low-calorie and low-glycemic-index sugar substitutes.
No
health-conscious kitchen pantry is complete without a full stock of natural
sugar substitutes, and each type of natural sweetener carries its own unique
history, flavor, and ideal uses. Proper consideration of the most popular
natural sweeteners can help consumers determine which sugar substitute is ideal
for their own desired uses.
Stevia
One of
the most well-known of natural sweeteners, stevia is a powerful plant-leaf
extract that has no traceable calories, despite being much sweeter than sugar
by weight and volume. It is extracted from the leaves of a subtropical species
of sunflower also known as sweetleaf. The resulting extract is 250 times as
sweet as sugar, but miraculously carries no calories whatsoever.
Stevia
appears to carry none of the ill effects of sugar-- not only does it fail to
cause unwanted weight gain, but it also appears to enhance glucose tolerance
and control blood pressure. This makes it splendidly ideal for those suffering
from diabetes, obesity, or hypertension. It has a negligible, and almost
non-existant, effect on blood glucose, so it is particualrly useful to those on
strict carbohydrate-controlled diets.
Unfortunately,
stevia temporarily gained a bad reputation when faulty science led some
consumers, and indeed the FDA itself, to believe that the plant extract was
dangerous or mutagenic. However, follow-up reviews by the World Health
Organization concluded that stevia is in fact quite safe, with no ill effects
reported in long-term bulk studies of its effects.
Stevia's
extreme, concentrated sweetness makes it less than ideal for use in baking or
as a direct sugar substitute, since only a tiny fraction of the original amount
would be necessary for this use. Its most ideal use as a natural sweetner is as
an addition to hot beverages, like coffee, hot chocolate, and hot tea. Stevia
dissolves and mixes very readily in warm temperatures.
Xylitol
Xylitol,
which is a natural sugar alchohol derived from wood or corn, is one of the most
ideal direct sugar substitutes because it has almost exactly the same sweetness
as sugar. It has only 9.6 calories per teaspoon and a very negligible effect on
blood glucose levels, making it very suitable for hypoglycemics and diabetics.
The
health benefits of xylitol are vast, and it is an especially popular addition
to tooth-friendly chewing gums because it has been shown to fight cavities and
tooth decay. The gums have also been implicated in the treatment of ear and
throat infections, as well as systemic candida (yeast) colonization. It has
very few negative health effects, especially when compared to traditional
sugar.
Since
xylitol's sweetness very closely matches that of white sugar, it is an ideal
sugar substitute for cooking and baking, and can also be mixed into beverages.
Xylitol can be used in place of sugar at a one-to-one ratio, with no need for
measuring, mixing, or calculating to acheive proper results. It has almost no
aftertaste and a very pleasant flavor.
Agave Syrup
Also
called agave nectar, agave syrup is a sweet, low-glycemic-index sweetener that
is derived from any of several varieties of agave plant. It is a sweeter than
honey, but also thinner, and although it has more calories than other
artificial sweeteners, its impact on blood-glucose levels is far less severe.
Unlike
refined sugars, agave syrup contains vitamins and minerals, including calcium,
magnesium, potassium, and iron, so its nutritional value is not nearly as
bankrupt as most sugar substitutes. Its high ratio of fructose to glucose makes
its glycemic index much lower than many other natural sweeteners on the market.
For those with diabetes and hypoglycemia, this makes it a perfect sweetener.
Agave
syrup is especially popular among vegans, who often use it as a substitute for
honey in recipes that call for it. Its honey-like flavor also make it a great
substitute for other natural sweeteners like maple, rice, and corn syrup. It
tastes wonderful served over pancakes, mixed into cake batters, or even poured
into coffee.
The
health impact of both white sugar and artifical sugars are too severe to
ignore, and many people who are health-conscious or have chronic blood-sugar
conditions are making the switch to natural sugar substitutes instead.
Education, innovation, and a willingness to try new foods can make any natural
sweetener a welcome addition to the health-conscious pantry.
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