Excessive sugar consumption helps to increase weight, resistance to insulin and higher risk of type 2 diabetes. Replacing refined sugars by non -core natural sweeteners is a key strategy to take care of your health without refusing the aroma.
As the World Health Organization (WHO) is stated in their guidance on the use of non-sugar sweeteners of May 2023 (the use of non-sugar sweeteners), they can “reduce the risk of unhealthy weight and uncomfortable diseases in adults and children”.
Therefore, in your recipes there are five key natural sweeteners and take care of your metabolic health, without giving pleasure from sweet: what is:
Why do natural sweeteners choose?
- Almost invalid glycemic index: they do not launch blood glucose.
- Zero calories: they help create a deficiency of energy that contributes to weight loss.
- The origin of plants: many stem from leaves or fruits, also providing antioxidants and bioactive compounds.
Five natural sweeteners who do not shoot at your glucose
Esthevia
According to the article published in the Pubmed Central, the Stevia Rebaudiana sheet makes connections that “200-300 times are sweeter than sugar”, without providing calories or bitterness during cleansing. Perfectly sweeten cold and hot drinks.
Eritrite
Polyalcochol present in fruits – and is used in soybeans – which contributes to only 0.2 kcal/g. Thanks to the crystalline texture “it does not modify the levels of glucose or insulin” and is stable heating, which makes it ideal for baking. Similarly, consumption is recommended, measured from the ability to cause gases and swelling in large quantities.
Xilitol
Obtained from birch and corn, it has 40 % less calories than sugar. In addition, “this reduces bacterial adhesion in the oral cavity” and does not change glucose in the blood, so it often occurs in the gums and sweets.
The fruit of the monk (Luo Han Guo)
His sages (natural edukocrants) are 150 and 200 times sweeter than sugar and, not metabolized in the form of carbohydrates, do not cause glucose peaks. They provide a soft fruit shade, ideally suitable for yogurts, juices and smoothies.
Tagatos
The lactose resulting from the same taste and volume as sugar. In clinical trials – published in Pubic – it was noticed that “it reduces postprandial glycemia in overweight people,” and its behavior, when baking is almost identical to ordinary sugar.
Recommendations for the inclusion of other sweeteners in your diet
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Start gradually: it includes small polyalcochol (eryritol, xylitol) to avoid possible laxative effects.
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Read the tags: select clean versions or mixtures with a low share of Maltodesstrodstrin.
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Mix the sweeteners: mix Stevia with the balance of erytritol or xilitol.
