According to research, each regular American gets 400 calories a day with sugars contained in food stuffs. Moreover, the intake of artificial sugar is as widespread as the intake of the refined one. It happens albeit the health injury effect of artificial sugar substances as aspartame, sucralose, saccharin and some others.
Each artificial sweetener is FDA compliant, but dangerous due to its bad effects. There are different kinds of these effects, starting from headache and neuralgia to disturbance of mood, and even worth: to shrunken thymus glands, impairment of liver and kidney dysfunction. There is something to think over.
As for refined sugar, it also brings damage to an organism. There are the following bad effects from its intake: diabetes, tooth decay, obesity, heart disease, some kinds of cancer and even bad cognitive performance.
However, stop getting the jitters, there are some natural sweeteners. They can bring only favor to your health. Here you can see the list of these sweeteners. Their glucose retardation index is much lower than one of the white sugar. Moreover, they are delicious and very useful.
13 Natural Sweeteners
|Agave nectar||Agave Nectar is a natural fructose sweetener extracted from the Agave plant (Agave tequilana). The product has a neutral flavor, thus can be used in any food or beverage, without altering and maximizing the original flavor. It keeps in moisture, and keeps foods smooth longer. Agave Nectar is easy to handle. Because of its low viscosity, Agave Nectar is easy to handle in an industrial setting and pours easily as a table-top sweetener. If stored at room temperature it will not harden in the bottle and pours easily. One serving (1 tablespoon) contain 60 calories. Agave Nectar is the natural caloric sweetener with the lowest glycemic index.|
|Fruit juice concentrate||They are extracted mainly from apple, pears and grapes are used commonly as sweeteners in the food and drink industry. Its properties though, diminish the natural flavors of the main ingredient of the product.|
|Honey||Contains glucose, fructose and saccharine and depending on the flowers which the bees use, its color varies. It is difficult to certify it 100% organic, since the sources of which it is elaborated vary continuously. A 1-teaspoon serving of pure honey contains 21 calories.|
|Maple syrup||Maple syrup is primarily composed of a mixture of sugars (67 percent), water, and minerals. In addition to these three components maple syrup will contain small amounts of various other organic compounds such as organic acids, amino acids, proteins, phenol compounds and even a few vitamins. Pure maple syrup contains 52 calories per tablespoon. Variation in the levels of these various components gives maple syrup the broad spectrum of flavors experienced with syrup from different producers and from different sap runs at the same location.|
|Molasses||This thick and dark syrup, is the remnants of refined sugar. It is rich in nutrients and mineral, when used like a sweetener, it distributes its properties to their flavor.|
|Erythritol||Erythritol is a four-carbon sugar alcohol (polyol) that has sweetness approximately 60-80% that of sucrose. It occurs naturally in minor amounts in some fruits (watermelon, pear and grape). It also occurs in mushrooms, fermented foods (wine, sake, beer, soy sauce) and cheese. The caloric value of erythritol is 0 - 0.2 kcal/g. Erythritol is nontoxic, has antioxidant properties, doesn't contribute to tooth decay and has little effect on blood sugar and insulin levels. Erythritol is not associated with stomach upset or diarrhea. Erythritol can cause allergic reactions.|
|Xylitol||Xylitol is a sugar alcohol used as a sweetener in many products, including sugar-free gum and mints, nicotine gum, chewable vitamins, oral-care products, and baked goods. It can be purchased in a granulated form for baking and as a sweetener for cereals and beverages. Xylitol is a popular sweetener in Europe (especially Finland, Norway, and Russia) and Japan, and its use as a sweetener in the United States has grown rapidly over the last few years.|
|Yacon Syrup||Yacon Syrup is manufactured from selected yacon storage roots, which are washed, peeled, disinfected, juiced, concentrated and finally bottled.
Imagine a certified organic, low-calorie sweetener that doesn't raise your blood sugar and supports immunity and healthy digestion. The sugar in Yacon is mainly fructooligosaccharide, which cannot be absorbed by the body. This means Yacon is both naturally low-calorie and low in mono and disaccharides.
One serving (2 tbsp) contain 50 calories.
|Stevia sweeteners||The stevia plant is native to South America, and today, it can be found growing in many countries. Hundreds of foods and beverages consumed around the world are sweetened with stevia sweeteners.
Stevia sweeteners are natural, contain zero calories, and are 200-300 times sweeter than sugar. Stevia sweeteners are approved for food and beverage use in several countries and can be found in the U.S. in many food and beverage products, including some juice and tea beverages, as well as some tabletop sweeteners.
|Rice syrup||A sweetener with 50% of its contents as saccharine. One serving (1 tablespoon) contain 75 calories.|
(Hihg fructose corn syrup)
|Is transformed chemically into fructose, for which it must be put under processes that use toxics as sulfide dioxide and the acid hydrolysis process produces toxins like acetaldehyde and hydroximetol. One serving (1 tablespoon) contain 53 calories.|
|Evaporated cane juice||Manufacturers claim the product retains the nutritional elements of the sugar, but it is important to note that its flavor is not neutral. One serving (1 tablespoon) contain 58 calories.|
|Crude or turbaned sugar||It is processed mechanically and chemically free of saccharine, just as the brown sugar, it retains the nutrients of the sugar cane, but like white sugar, retains many of the characteristics of the whitened sugar. One serving (1 tablespoon) contain 50 calories.|
Sweetener conversion chart
Use this table to help you convert your measurements of alternative sweeteners from white sugar.
For one cup of white sugar:
|Agave Nectar||1 cup.
Reduce liquid by 25-33% or more
|Brown Rice Syrup||1 1/3 cup.
Reduce liquid 1/4 cup per cup of syrup
|Fruit Sweet||2/3 cup|
Reduce liquid 1/4 cup per cup of molasses.
|Date Sugar||1 cup. Dissolve in hot water first.|
|Dried Cane Juice||1 cup|
|Fructose Powder||1 cup|
|Maple Sugar||1 cup|
|Sucanat||1 cup (replaces brown sugar)|
|Turbinado Sugar||1 cup|
|XyloSweet (xylitol)||1 cup|