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Discover six types of natural sweetener to replace sugar and artificial sweeteners

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Discover six natural sweetener options to get rid of white sugar and artificial sweeteners once and for all. Understand:

Sugar and artificial sweeteners

The term sugar is the generic name for different types of carbohydrates, such as glucose, fructose, maltose, lactose and sucrose. There are also sweeteners or sweeteners, which are substances other than sugar used to give a sweet taste to foods, that is, they are used to totally or partially replace sucrose, which is the most common type of sugar extracted from beetroot and sugarcane -sugar.

health risks

We know that there are many problems related to excessive sugar consumption, such as weight gain, obesity and, consequently, the risk of developing diabetes (learn more about this topic in the article: "Sugar: the newest health villain"). Several studies also point to the negative health effects of sweetener consumption, such as the intake of less vitamins and minerals due to higher consumption of sweeteners or products that contain sweeteners, such as soft drinks diet. The sweetener contains sweeteners as an active ingredient, which are substances that can be artificial or natural. The doubts about the effects on health are related to the consumption of sweeteners that contain artificial sweeteners, such as aspartame, which, when metabolized, gives rise to products that can harm health. Therefore, natural sweeteners are appointed as healthier alternatives.

Alternative to sweetener

As stated earlier, there are other types of sweeteners that contain natural sweeteners, such as xylitol and stevia or stevia.

1. Stevia against diabetes

The sweetener stevia is extracted from the leaves of the plant. rebaudian stevia (Bert.) Bertoni, originally found from Paraná to Paraguay, being the only one among 200 species of Stevia which has the extract used as a sweetener, despite having a slightly bitter taste. The uses of the plant and the sweetening crystals of stevia date back to many centuries, being used by several indigenous peoples of South America to sweeten preparations such as teas. This extract, which acquires the characteristic of a white powder and which has no calories, according to a study, is used by the food industry in beverages, canned goods, cookies and chewing gum, both in Brazil and in Japan.

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According to a survey carried out by the National Institute of Metrology, Quality and Technology (Inmetro), stevia has the power to sweeten up to 300 times more than regular sugar, with 16 mg of the natural sweetener being equivalent to a tablespoon of sugar. The maximum allowable daily intake of stevia is 5.5 mg/kg of body weight.

According to research on the properties of stevia in the treatment of diabetes, the natural sweetener was able to stimulate the production of insulin in tests carried out, proving to be effective in the treatment.

Another positive aspect of stevia for health, pointed out by the same research, is its ability to act as an antioxidant, fighting free radicals that can destroy healthy cells. Stevia can also be used to treat a genetic disease called phenylketonuria, which reduces the carrier's life expectancy, in addition to causing other serious problems.

However, its use should be moderated. Analyzes show that Stevia does not offer risks when used as a sweetener, but the use of the plant is related to low fertility in rats, damage to the DNA of brain cells in rats, in addition to allergic reactions and nausea. The herb is also not recommended for pregnant women.

Also, some companies say that the product is based on natural stevioside sweeteners, when the amount of the substance is minimal and in fact they contain many artificial chemical sweeteners. For this reason, the manufacturer Stevia Brasil and Gold Nutrition were fined by the Department of Consumer Protection and Defense (DPDC) in 2012.

2. Xylitol prevents caries, osteoporosis and other diseases

Xylitol is an alcohol obtained from glucose and fructose. It has the property of limiting the proliferation of bacteria that cause tooth decay. Xylitol alcohol is also effective in fighting the bacteria that cause sinusitis and ear infections.

As xylitol does not depend on insulin to be metabolized by the body, it can be used by people with type I or type II diabetes. For people who are in a post-operative or post-traumatic state, xylitol helps in the body's efficient metabolism of glucose because it provides a limited increase in insulin and blood glucose in these people.

Another benefit provided by the use of xylitol is in the combat and treatment of osteoporosis, it is able to stimulate the absorption of calcium by the intestine, allowing it to pass from the blood to the bones.

3. Agave, natural antioxidant

The plant family called Agave sp. it has several species capable of producing the so-called agave honey or agave syrup. Agave plants are native to Mexico and some places in the United States, such as Florida. Agave species have been used for centuries by indigenous peoples of these regions as food and to prepare drinks. the species tequilan agave provides the sap for the production of tequila and there is research that attests to the possibility of using the substance to produce ethanol.

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Agave honey can be used as a natural sugar substitute sweetener. This product, according to a study, is extracted from the agave after a few years of development and before the flowering period. The sweetened sap is stored in the center of the plant and is then extracted and filtered. In Mexico, the name of honey or agave syrup is aguamiel. Agave honey is a natural antioxidant, probiotic, that is, it stimulates the growth of beneficial bacteria for humans and has a low glycemic index (between 20 and 30), but it cannot be used by diabetics because it has 50% to 90% fructose in its composition. There are studies that point to the contribution of fructose to weight gain because it collaborates with the increase of fat in the body and decreases the levels of insulin production.

Agave sap has 16 calories in a tablespoon, the same calories contained in a spoonful of regular sugar (sucrose), but sap is 70% sweeter than sugar. So we need less amount of sap. It is important that agave is used with caution, mainly because of the weight gain effects and because of the large amount of fructose in it.

4. Coconut sugar

Coconut sugar is widely used in Indonesia and is known as nira. In Indonesian cuisine, the ingredient is used in drinks, snacks and sauces, such as the typical soy sauce. The raw material for the production of coconut sugar is the sap from coconut flowers. This sap is extracted from the base of flowers that have not yet sprouted. A small cut is made at the base and then the sap can be extracted, yielding liters, depending on the amount of water the coconut has received.

Regarding its properties, coconut sugar has a lot of sucrose and a small amount of glucose and fructose, it can replace common sugar in several recipes, it also has vitamins C and B, zinc, iron, potassium and magnesium. It is not very recommended for people with diabetes, despite having a low glycemic index (35 to 54). The important thing is to always consult your doctor to see if you can include this food in your diet.

As sucrose is present in large amounts in coconut sugar, it is important for diabetics that the total amount of sucrose does not exceed 10% of the total caloric value of their diet for the day, as well as the Brazilian Society of Diabetes recommends that sucrose be replaced by other carbohydrates in the eating plan. To learn more about coconut sugar, take a look at the article: "Coconut sugar: good guys or more of the same?".

5. Coconut flour

Coconut flour is obtained as a by-product of coconut milk. Researches show that foods prepared with coconut flour have low glycemic indexes and that the more coconut flour is added to the food, the lower the glycemic index found. Thus, coconut flour, which has a glycemic index of 35, helps in the prevention and control of diabetes, in addition to providing alternatives to foods that have high glycemic indexes, such as pasta and bread. In addition to these benefits, coconut flour is gluten free, has lots of fiber and proteins, making it one of the best natural sweeteners.

6. Maple syrup

Maple syrup is a natural sweetener that serves as an alternative to white sugar and bee honey, and can be used in various dishes. Best known in the world as maple syrup, is the circulating sap of maple trees. Despite the name being little known, the leaf of this tree is quite famous, as it is present on the national flag of Canada, being considered an emblem of the country. More than 80% of maple syrup production comes from the province of Quebec, Canada.

Despite being high in sugars, it contains vitamins, minerals and a low glycemic index. Learn more about this natural sweetener in the article: "What is maple syrup and what is it for?".