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Sugar is unavoidable, there’s always a little amount of sugar in everything you eat. Sweet tooth is real, there is a reason you get these sudden cravings. However, with time sweeteners are slowly replacing sugars. People are foregoing processed sugar in favor of natural forms of sweeteners; it lets them indulge their sweet tooth without worry. Here are some healthy sweeteners you must try if you are going off sugar.
Stevia, one of the more popular sugar alternatives is a natural plant-based sweetener that is about 150 times sweeter than the regular sugar. Unlike sugar, it has minimal effects on blood pressure, insulin or blood glucose. Moreover, it contains no carbs or calories and is zero on the glycemic index. Therefore, it is one of the most ideal keto-friendly sugar replacements. It does have a metallic aftertaste though and isn’t perfect for baking in its purest form.
Swerve is a blend of erythritol with oligosaccharides. I know you are thinking but keto is all about low-carb intake. Don’t worry, since the body doesn’t digest oligosaccharides, they do not have any effect on blood sugar. It is becoming more popular and is available at most grocery stores and organic food stores. It is as sweet as regular sugar and is perfect for cooking and as a sweetener in coffee or tea. Moreover, it is ideal for baking since it is no-calorie with zero glycemic index, hence apt for keto.
Monk fruit as the name implies is a fruit native to China and is estimated to be about 250 times sweeter than regular sugar. It has been used in diets and traditional Chinese medicine in South China as far back as the 13th century. The fruit contains no calories and therefore could be used as a sweetener in low carb baked recipes. Moreover, another benefit of monk fruit sweetener is no aftertaste. The only downside is that is more expensive than other options on the list and not widely available.
Erythritol is the only sugar alcohol that will not impact your blood sugar. It is a naturally occurring sugar alcohol found in mushrooms, grapes, watermelon, and pear. Erythritol is regularly used in keto recipes because it does not increase insulin or does not have a laxative effect. It only has 70% sweetness of sugar and zero calories. You can easily find pure erythritol and erythritol combined with other ingredients at the store. It is great for baking and cooking.
Made from the enzymatic treatment of rice using GMO free natural enzymes, Brown Rice Syrup is light amber colored syrup. This highly nutritious syrup contains no Fructose or Sucrose, and therefore has gained immense popularity in the world of sweeteners. It is highly nutritious though and contains vitamins, calcium and potassium. It provides your body with your recommended daily dose of potassium and sodium. It is absorbed slowly unlike sugar; preventing the side effects of sugar craving including irritability, sleep deprivation and fatigue.
Avoid Artificial Sweeteners
With all the natural sweeteners to choose from, there is no need to use artificial sweeteners. Moreover, research suggests that most of these artificial sweeteners have downsides like altering gut bacteria and increasing the appetite. These artificial sweeteners are low in calories and have a low glycemic index; however, they can affect blood sugar leading to cravings that will disrupt ketosis. Therefore, you should stick to natural sweeteners. It will allow you to indulge your sweet tooth without having long term effects.
All of the aforementioned sweeteners are less processed and more nutritious than regular sugar. However, just because it is natural does not mean that you take an exceeding amount of it. Stick with natural alternatives, they allow you to indulge without cheating or worrying.BACK