Do you like sweets?
In this article, we will not convince you to give it up. On the contrary. We will tell you about the healthy alternatives - how to satisfy your desire for a delicious dessert and feel good.
Here are natural sweeteners that can easily replace sugar in a healthy cake recipe or delicious cream.
Stevia
Stevia is one of the most popular low-calorie sweeteners. It is extracted from the leaves of a plant called Stevia rebaudiana, which has been cultivated for centuries in South America for its sweetness and medicinal properties.
Stevia leaves contain several sweet compounds - the main ones are stevioside and rebaudioside A - much sweeter than sugar, but without the adverse effects on the body.
You provide your body with sweetness without calories.
Studies show that including stevia in your daily menu can have a number of health benefits:
Stevia can help lower high blood pressure in people with hypertension without affecting normal blood pressure levels.
Stevia can be a useful alternative to sugar for people with diabetes and help maintain healthy blood sugar levels.
The taste of stevia is specific and largely dependent on the manufacturer, so you may need to experiment to find the flavor you like best.
Erythritol
Erythritol is an odorless white crystalline powder with a pure sweet taste similar to sucrose. A bulk sweetener with a good taste that is suitable for a variety of low-calorie foods. Since 1990, erythritol has been commercially produced and added to foods and beverages to provide sweetness, improve flavor, and texture.
Erythritol has a high digestive tolerance and its use is completely safe for people with diabetes and a tendency to develop caries.
Xylitol
Xylitol is a sugar alcohol with a sweetness similar to that of sugar. A number of studies prove its beneficial effects on the body. Provides texture, color, taste, stable for longer periods than those of products based on conventional sugars such as sucrose. Xylitol is suitable for use in diagnosed diabetes and insulin resistance. It contributes favorably to the health of the teeth, helping to reduce the risk of caries and dental plaque.
In addition, research shows that xylitol can increase the levels of several compounds in the digestive tract to help support the gut microbiome.
Xylitol also does not raise blood sugar or insulin levels. However, use sparingly as, like other sugar alcohols, high doses can have digestive side effects.
Anyone interested in healthy eating has certainly experimented with other natural sweeteners to replace sugar in their diet - coconut sugar, molasses, honey, maple syrup. In fact, in terms of the effect on the body, they do not differ much from sugar.
Although used in moderation they may be the better alternative, they should not be considered a quick fix when health problems are present. In fact, consuming large amounts of natural sugars over the long term can increase cravings for sweets as well as contribute to problems like weight gain and type 2 diabetes.
No matter which alternative you like best, our advice is to stick to a varied and balanced diet.
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