It’s no secret that brits consume lots of sugar. Britons eat around 25 teaspoons of added sugars per day.
There are many downsides to excessive sugar usage including hormonal issues, blood sugar dysregulation, and inflammation. Sugar is a carbohydrate, which makes it inappropriate for people with diabetes or those following the ketogenic diet.
It’s possible for you to minimize your sugar intake either through abstinence or switch to sugar substitutes, anyone with hypertension, mental health conditions, inflammation-based illnesses, hormonal issues, blood sugar problems, and diabetes might want to replace sugar.
Of course, you should also check with a health provider or doctor to determine whether you need to reduce your sugar intake or avoid it completely.
A sugar substitute is a sugar replacement that offers sweetness, but with lesser empty sugar calories found in sugar. Today, there are two main types of sweeteners including those containing natural sugars like honey and those with no sugar like stevia.
In this handpicked list of the top sugar substitutes, you will find options for less sugar and sugar-free alternatives.
Erythritol is a no-calorie sweetener that’s basically natural sugar alcohol. It’s ideal for people with blood sugar issues, diabetes, and keto dieters because it doesn’t provide any calories or raise blood sugar.
Ensure you buy the organic version because it’s usually made from GMO corn. It has also been found to cause gastrointestinal problems in some users.
This sugar substitute is perfect for people with blood sugar issues, diabetes, and keto dieters. It’s very low in calories and doesn’t contain any sugar. Its derived from a fruit found in Southeast Asia and is sweeter than sugar, so you need very little of it to taste.
The only downside of the monk fruit is that it might overly sweeten foods or leave an aftertaste.
In the same way as the monk fruit, stevia is obtained from a stevia plant. It’s important to note that most of the stevia you find out there is processed and at times mixed with sugar alcohols. It doesn’t contain any sugar and as a result, cannot increase blood sugar levels. It’s ideal for diabetics and keto dieters.
If you’re looking to buy stevia, you should pick organic stevia that’s not refined. Stevia is around 200 – 400 times sweeter than ordinary sugar, so be cautious when using it. It might leave an aftertaste or cause cravings.
Xylitol is a popular processed sugar alcohol that cannot raise your blood sugar levels. This makes it ideal for diabetics and keto dieters. In the same way as other sugar alcohols, xylitol might cause digestive issues in some people.
Raw honey is rich in antioxidants, amino acids, and vitamins. Honey is much better for you because it’s unrefined and contains many nutrients. Keep in mind that raw honey cannot raise your blood sugar levels as fast as refined sugar can. Nonetheless, it contains a substantial amount of carbohydrates and calories.
People with diabetes should know that raw honey could raise blood sugar, although slower than the common sugar.
Sybille de La Hamaide. (2012, May 23). Miracle sweetener stevia may have a sour note. U.S. https://www.reuters.com/article/us-sugar-stevia-idINBRE84M0Y120120523
Roberts, M. (2018, May 22). Are sweeteners healthier than sugar? BBC News. https://www.bbc.com/news/health-44208504
Sugar substitutes – xylitol explained. (n.d.). BBC Good Food. https://www.bbcgoodfood.com/howto/guide/sugar-substitutes-xylitol-explained