6 Natural and Healthy Sugar Substitutes for Weight Loss and Blood Sugar Control

Jetsiber.com – Jakarta – Diabetics or people who want to diet usually use sugar substitute products, such as stevia or aspartame, as food or drink sweeteners.

Not only is it known to be healthier, this product is also low or even without calories.
If you are looking for a natural and healthy sugar substitute to lose weight, control blood sugar levels, or just improve your diet to be healthier, as reported by TBNews, here are several sweetener products to choose from:

1. Honey
Honey can be used as a healthier alternative to sugar, because blood sugar levels do not immediately increase after consumption. Not only that, honey is also rich in polyphenols. This substance is able to maintain heart health, control blood sugar levels, and reduce the risk of cancer.
However, you need to be careful when adding honey to your favorite food or drink. The problem is, honey is still relatively high in calories, namely 21 calories per 1 tablespoon, which if consumed excessively can actually cause weight gain.

2. Dates
The unique sweet taste of dates makes this fruit very popular, especially during the month of Ramadan. Not only do they taste sweet, dates also offer a variety of nutrients, such as fiber, vitamin B6, potassium, magnesium and manganese, as well as antioxidant compounds in the form of carotenoids and polyphenols.
Dates are also classified as high in calories, namely 23 calories per fruit, and natural sugar. So, you don’t need to add too much natural sweetener to get the desired sweet taste.
Even though it is high in natural sugar, this fruit does not directly affect blood sugar levels. You can also use dates as a substitute for sugar in sweet snacks, such as cookies or smoothies.

3. Stevia
Maybe you are already familiar with this substitute for granulated sugar. Stevia itself is a sweetener extracted from the leaves of the Stevia rebaudiana plant. Well, the sweet taste of this plant comes from the compounds stevioside and rebaudioside A.
Even though it is sweet, stevia does not cause a spike in blood sugar levels, so it is considered healthier for diabetes sufferers. Stevia also contains no calories at all, so it is safe for those of you who are undergoing a weight loss program.
Apart from all that, this natural sweetener is also good for hypertension sufferers because it can reduce high blood pressure.

4. Xylitol
Xylitol is a natural sugar substitute because it comes from fruits or vegetables, such as strawberries, raspberries or cauliflower. The calories are quite low, namely only 2.4 calories per 1 gram of xylitol.
The sweet taste is similar to granulated sugar, but is much healthier because it does not cause tooth decay and does not affect blood sugar levels or the function of the insulin hormone. This sweetener can actually reduce the bacteria that cause tooth decay.
Even though it is considered healthy, xylitol should not be consumed in excess because it can cause side effects, such as flatulence and diarrhea.

5. Han kuo
Lo han kuo is famous as a sweet fruit originating from southern China. The sweetness of this fruit is even 150–200 times sweeter than granulated sugar. Interestingly, lo han kuo fruit is free of calories and carbohydrates, and is even able to control blood sugar levels.
However, before buying a sweetener product from Lo Han Kuo, first check the composition label printed on the packaging. The problem is, many products add sugar or artificial sweeteners which have the potential to eliminate the benefits of this fruit.

6. Allulose
Allulose is a sugar that is naturally found in fruit, such as figs and raisins. The sweetness is 70 percent like sugar, but very low in calories, namely 0.2 calories per gram. Therefore, allulose is suitable for those of you who are just starting a weight loss program.
This natural sugar substitute is also good for diabetes sufferers, because it does not affect blood sugar levels if consumed wisely. However, just like xylitol, excessive consumption of allulose can cause side effects in the form of flatulence, diarrhea and stomach ache.

2023-10-01 23:07:36
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