PFA: 5 Healthy Alternatives to Sugar

"Sweets aren’t my thing,"? my cousin announced publicly. Yet, behind the scenes at our family function, I spot him indulging in a couple of Kaju Katlis.

This was my reaction -

We understand - sugar can be addictive, can not help it. To live guilt-free, we also have come up with a name for it - “Sweet Tooth”

Worry not, there are multiple solutions to get away from sugar, but why do you want to get away from this fine indulgence?

See, excessive sugar is harmful because it overloads the body with glucose, causing insulin spikes. Over time, this can lead to insulin resistance, obesity, diabetes, heart disease, and other health issues. Additionally, sugar offers no nutritional value and can contribute to addiction-like behaviors, impacting overall well-being.

Sugar addiction refers to a strong, often uncontrollable craving for sugary foods and drinks. It's a behavioral and physiological dependence on sugar, where a person finds it challenging to reduce or eliminate their consumption despite knowing the negative effects on health. This addiction can disrupt normal eating patterns and lead to excessive intake of sugars, impacting overall well-being.

Here is the?Solution - Use Sugar Substitute.

While processed sugar may be cheaper compared to these substitutes, it's not cheaper than an insulin injection.

Today’s NirogGyan newsletter is all about those options.

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is a popular sugar substitute because of its intense sweetness without the calories or impact on blood sugar levels. Steviol glycosides, the compounds responsible for the sweetness in stevia, are much sweeter than sugar but don't contribute to calories.?

Dates, the sweet and natural fruit from date palm trees, are a wholesome substitute for refined sugar. They are loaded with natural sugars, primarily fructose and glucose, offering a natural sweetness. Dates also contain fiber, vitamins, and minerals, providing nutritional value alongside sweetness. Using dates or date paste in cooking and baking can enhance flavors and reduce the need for added sugars.

Honey is a natural and popular alternative to sugar, sourced from bees and their nectar (duh!). It provides a sweet taste while offering various beneficial compounds like vitamins, minerals, and antioxidants. Honey has a lower glycemic index compared to refined sugar, causing a slower rise in blood sugar levels. However, it's important to consume honey in moderation due to its calorie content.

Maple syrup is a natural sweetener made from the sap of sugar maple trees. It's produced by tapping the trees, collecting the clear sap, and then boiling it down to create a concentrated and flavourful syrup. The process involves evaporating the water content, leaving behind the characteristic sweet liquid with a distinctive maple flavour.

Natural, contains vitamins and minerals, and has a lower glycemic index.

Erythritol: is a sugar alcohol, a type of sweetener, that occurs naturally in some fruits and fermented foods. It's a popular sugar substitute due to its low calorie content and dental benefits. Erythritol tastes similar to sugar but doesn't spike blood sugar levels. It's around 70% as sweet as sugar and provides only about 6% of the calories.?

Xylitol: Xylitol is another sugar alcohol. It's naturally found in small amounts in many fruits and vegetables but is primarily produced from birch wood or corn cobs for commercial use. Xylitol is as sweet as sugar but has about 40% fewer calories. It's known for its dental benefits and doesn't cause a rapid increase in blood sugar levels. However, excessive consumption may lead to digestive issues.

There are other substitute you can explore - Agave Nector, Coconut Honey, Monk Fruit Extracts, Palm Jaggery and Yacon Syrup.

At NirogGyan, we simplify medical reports and turn then into smart report with tech.?Have questions??Want to see how it works? - Book a Demo Today with Shweta (Co-Founder) :)?