Currently there are 4 types of natural sweeteners that are really good for your health. They are usually Low calorie, low fructose And the taste is very sweet.
Here are 4 of the most healthy natural sweeteners:
Stevia Is one Very popular natural sweetener, no calories . It is extracted from the leaves of plants called Stevia. Stevia has been used extensively for medicinal purposes for centuries. Stevia grass has two so-called sweetener mixes Stevioside and Rebaudioside A . Both of these mixtures are uniform hundreds of times sweeter than regular sugar.
Many studies show that Stevia can lowering blood pressure between 6-14%. However, it does not work for people with reward blood pressure or blood pressure only slightly higher.
Many studies have demonstrated that, Stevia Reduces blood sugar levels in diabetics.
If you want to eat sweet, Stevia is the best choice for your health .
Erythritol is a low-calorie sweetener . It is a natural alcohol based sugar found in fruit, But if you buy powdered erythritol may have been refined through industrial lines.
Erythritol contains 0.24 calories per gram, equivalent to 6% of calories like sugar, with 70-80% of sweeteners. It is absorbed into the body from the intestine, and is excreted by the kidneys.
Erythritol does not spike blood sugar or insulin And there is no biological effect on cholesterol and triglycerides, so very Suitable for diabetics.
Moreover, Erythritol is also available Very low energy Just about 00-0.2kcal / g so very suitable for people who are obese or lose weight.
In addition, Erythritol also has other health benefits such as Do not cause tooth decay, good for dental benefits , is an antioxidant in the body and help your body feel more comfortable.
Many studies also announced that, Erythritol is a very safe sweetener . However, just like sugar, if you eat too much at once, you may have digestive problems.
Erythritol though not the "healthiest" sweetener , but compared to refined sugar (cane sugar) it never bring you any harm and it seems to be better tolerated than other types of sugar.
Xylitol is a type of alcohol based sugar Sweetness is similar to sugar , found in a lot of natural fruits and vegetables, contains 2.4 calories per gram, equivalent to about two-thirds of the calories of sugar.
Thousands of studies also show that Xylitol has:
- Sweetness is equivalent to sugar
- 40% reduction in calorie intake
- Can be metabolized in the body without insulin
- There is nearly 10 times lower blood sugar index than refined sugar
And by yes Low calorie content, Xylitol is very suitable for diets to lose weight, prevent obesity.
In addition, Xylitol has a number Other health benefits such as: reduce the risk of tooth decay; help you Improve bone density, reduce the risk of osteoporosis. Especially, Xylitol Do not increase blood sugar or insulin levels. However, if you use too much, it also causes digestive problems.
4. Siro Yacon
Siro Yacon is a special sweetener, extracted from Yacon trees grown in the Andes Mountains in South America.
Recently, this sweetener has been widely known as an additional weight loss food. And many studies also show that it is possible Help you lose weight significantly.
Siro Yacon is rich in soluble fiber, has a very low fructose content , functions as soluble fiber Create beneficial bacteria in the intestinal tract . Therefore, Yacon syrup not only helps you lose weight but also helps anti-constipation . However, you should not eat them too much.
I hope this article will help you be more confident in building a healthy diet for you and your family.