Natural Sugar Substitutes with Low Calories

Earlier, we went over all the different things that you can use instead of refined sugar. But, how much healthier are these new alternatives? Key factors to consider when picking an alternative sweetener are fructose impact and glycemic impact on the body. When your body processes nutrient-poor carbs, like refined sugar, it uses up more of your body's mineral reserves, than the food even provides, especially B vitamins and minerals. This leaves you tired, craving more, and the cycle continues. That's why it's best to cut out all added sweeteners completely, and let your body learn to appreciate naturally occurring sugar in foods. But, if the craving strikes, read on to learn more about these "amazing alternatives".

Probably the healthiest option around is stevia. It is 100% natural, zero calorie, and approved by the FDA, with no negative health affects. It's sold as dried leaves, liquids, or more processed powders. Remarkably, there are actually two different compounds extracted from the plant, rebaudioside A and stevioside, which have slightly different tastes. This is why, depending on the ratio between the two, different brands will taste different or bitter. Experiment to find the type and balance that you prefer, but be sure to check labels for additives. Overall, studies found that stevioside lowers bloods pressure, blood sugar and insulin levels.

If you don't find stevia palatable, xylitol, a sugar alcohol with similar sugar sweetness, might be a better option. It's extracted from berries, cornhusks or birch wood, and is fructose free, with 40% less calories than sugar. Xylitol also promotes improved dental and bone health. Just like stevia, it doesn't raise blood sugar or insulin levels, and can be bitter. However, overconsumption leads to gas, bloating, or diarrhea. It is also toxic to dogs.

Another sugar alcohol is erythritol, with a similar traits, but 6% of the calories. It also naturally occurs in some fruits, and no negative health affects have been seen. Since our bodies don't even have the enzymes needed to process erythritol, it doesn't raise sugar, insulin, cholesterol, or triglyceride levels. Another great option for diabetics and overweight non-diabetics.

For years, lo han fruit (monkfruit) was utilized in China for diabetes and obesity treatment. Also, monkfruit has no negative affect on health, adds no calories, and provides essential antioxidants.

The last healthier options are yacón syrup and brown rice syrup. Yacón, which we discussed earlier, has 1/3 of the calories of sugar. It has became a popular weight loss supplement, because of it containg 50% fructo-oligo-saccharides. Because these sugar molecules aren't digested, the syrup is thought to be low calorie, feed probiotic gut bacteria and help with weight loss. However, cooking with it will break down the molecules, so it's best for sweetening drinks, dressings, or food. Meanwhile, brown rice syrup contains NO fructose, but also no nutrients either.

Healthier versions of sugar include coconut (palm) sugar, date sugar, honey, maple syrup, and molasses. All of these still contain fructose though, causing them to be processed as sugar by your body, despite containing slightly more nutritional value than standard sugar. This ranges from vitamins and minerals to antioxidants and positive health benefits. They also usually contain the same or similar amounts of calories as sugar, and are sometimes mixed with sugar. So, they should not be added to your diet, and only consumed sparingly to replace sugar. For example, maple syrup is about 70% sucrose and 30% fructose, and honey is almost 50% fructose.

Sweeteners to avoid completely are agave nectar or syrup and high-fructose corn syrup. Despite agave having a glycemic index of 11, both of these are 75-90% fructose, and are also a common ingredient in sauces and processed foods.

Remember, your goal is finding an ALTERNATIVE for the times that you use sugar. You shouldn't increase your consumption of a sugar alternative, just because it's healthier for you. That defeats the point. Happy hunting, and see you next time!

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