Oftentimes, we are told to minimize our use of artificial sweeteners. Artificial sweeteners are popular nowadays because of the health problems that resulted from the common sweeteners being utilized in food products.

Two of the commonly used sweeteners are sugar and high-fructose corn syrup. Sugar comes from sugar cane; so basically it is a natural sweetener. However, some would categorize it as an artificial sweetener because of the extensive process it has been through. Aside from it being refined, it is also bleached. A teaspoon of refined sugar, or sucrose, contains about 16 calories. Because it is a flavour enhancer, the tendency of some people is to increase its use. And every time a teaspoonful of sugar is added in the food or drinks, the calorie count increases.

But perhaps, sugar is better than high-fructose corn syrup (HFCS), which is the common contributing factor in the increasing obesity in children and adults. Like sugar, HFCS is also natural since it comes from corn. Most processed foods contain HFCS because it can preserve the food well, compared to plain sugar, it enhances the taste of the food better, and it is cheaper. Therefore, soft drinks, fruit juices, bread, ketchup are high in HFCS, which are all high in calorie content, but with very low value in nutrition.

HFCS and sugar are almost always implicated in diabetes, but researches are still being conducted to prove this point. So because of these contexts, the popular sweeteners are being replaced with artificial sweeteners. The common artificial sweeteners are aspartame, acesulfame K, neotame, saccharin and sucralose. Yet there are evidences that in spite of having zero calorie content, there is still weight gain because the body seems to crave for more after not being satisfied with foods without calories. That is, the body still looks for food with calories. So basically, eating food without calories is still not beneficial to health. As a result, the switch from artificial sweeteners back to natural sweeteners is being promoted.

Below are some of the natural sweeteners that is not just an alternative to artificial sweeteners, but are also an alternative to sugar and high-fructose corn syrup.

1. Stevia

   Some people call the plant sweetleaf or sugarleaf, an indication that the plant’s leaves are indeed sweet. Stevia is actually a genus of herbs and shrubs of the family Asteraceae, a sunflower family. For many decades already, Stevia is being used by other countries as an additive to food and beverages and it was found out to help in fighting cases of diabetes and obesity. The plant is common in South America, and is being used in Asia and Latin America as additive to enhance the taste of drinks and foods. According to studies, Stevia is three hundred times sweeter in taste compared to sugar, and compared to sugar; it has zero calories and can lower the blood pressure. There are concerns cropping up that stevia may be linked to cancer and other problems of the reproductive system. However, when scientists tried to trace its long history of use in Japan and South America, there are no illnesses associated to it. For those who want to try stevia in their food and beverages, use it sparingly.

2. Agave Nectar

   A native in Mexico and South America, Agave nectar or Agave syrup comes from the plant of the genus Agave. This type of sweetener has long been used by the natives of Mexico and South America. Compared to sugar, it is 1.5 times sweeter, and compared to honey, it is less gluey. The color of the nectar is amber. If Agave syrup is darker, this is unrefined and unfiltered. If it is lighter in color, it is filtered and expected to have delicate flavor. While other types of sweetener produces a “sugar rush”, Agave nectar does not because of its very low glycemic index and its main sugar content is fructose at 56 to 92 percent, against glucose at 8 to 20 percent. Just a tablespoon of this sweetener can already give 60 calories. Therefore it is recommended to take it by moderation.

3. Date Sugar

   Phoenix dactylidera, or date palm, is where date sugar came from. Date palm is being cultivated predominantly in the Middle East mostly because of its edible sweet fruit, called dates. Date sugar is made from chopped and dried dates, which is grounded and made into powder. It is colored brown and with its grainy texture comes a very sweet taste. Date sugar does not melt and can easily form into a clump, therefore, it is not being used the way table sugar does. As to its sugar proportion, this alternative has 40% sucrose, 30% fructose and 30% glucose. But not only that, research of its nutritional content has shown that date sugar is rich in minerals, such as calcium, iron, selenium, manganese, potassium and magnesium. Additionally, it can be a moderate source of vitamin B complex.

4. Honey

   This amazing product of the honey bees has been used for centuries as a substitute for sugar. Honey actually has the same chemical structure as sugar, but it has shown to have potential as a source of vitamin B2, B6, iron and manganese. There are evidences that show that honey is a potent antibiotic, because of one of its ingredients called defensin-1, which is actually a protein that the bees add to the honey. According to the research, this protein can help in the treatment of burns and skin infections. Additionally, not only does honey adds taste to food and beverages, it can also promote better control of blood sugar, which is the basic problem of those with diabetes. Honey contains a ratio of 1:1 for glucose to fructose, and this can be an ideal liver fuel to the body when the body is asleep or during exercising. Additionally, insulin and sugar sensitivity is improved when using honey compared to other type of sweeteners, aside from the fact that it can boosts the immune system of the body.

5. Blackstrap Molasses

   This healthful sweetener does not just provide taste to the food and beverage, but it also helps in promoting health due to its high amounts of minerals. Topping the list as a good source for is manganese, followed by copper, iron, calcium, potassium and magnesium. There are several types of molasses and like all of them; blackstrap molasses has a texture that is thick, viscous and syrupy with a black-brown hue. It has bittersweet taste and is being used in gingerbread and baked beans dishes.

Sources
associatedcontent.com
life.gaiam.com
triedtastedserved.com
triedtastedserved.com
whfoods.org