If you are trying to control your blood sugar or lose weight, replacing refined sugar with natural sweeteners may be an effective solution. Not only do they help maintain stable blood sugar, these sugars also have many benefits for digestion and metabolic health.
Stevia and monk fruit, the top choice for people with diabetes
According to nutritionist Karishmma Chawla, working at Longevity Wellness Clinic (India), stevia, extracted from Stevia rebaudiana leaves, is one of the most popular low-calorie sugar alternatives. Stevia is many times sweeter than regular sugar, but it hardly affects blood sugar or weight, says Ms. Chawla. However, she should note to choose pure stevia, avoid mixed products containing dextrose or maltodextrin because they can increase blood sugar.
Another safe choice is monk fruit, a small round fruit native to China, recognized as safe by the US Food and Drug Administration (FDA). The mogroside compounds in monk fruit are not metabolized like regular sugar, and also have antioxidant and anti-inflammatory effects, adds Chawla.
Rare sugar and plant syrup, sweet but harmless
In addition to the two options above, allulose and erythritol are also highly appreciated by experts. Allulose has a similar flavor to sugar but contains only 5 calories per three teaspoons and does not increase insulin. Meanwhile, erythritol, a natural sugar, has a slightly sweet taste, does not cause hyperglycemia and is less likely to cause bloating than other types of sugar.
Xylitol is also a form of sugar, which helps prevent tooth decay and maintain oral health, but should be used in moderation to avoid digestive disorders.
Finally, siro yacon, extracted from the roots of South American yacon. According to the Journal of Pharmaceutical Food, this syrup contains prebiotic fiber that helps nourish beneficial gut bacteria, supports weight loss and lowers blood sugar.
Choosing the right sugar alternative helps people with diabetes to still enjoy the sweetness without harming their health. The important thing is to use moderation, combined with a balanced diet and an active lifestyle.
