Sugar is bad. It is necessary. This has been the mainstream view in the health space for years. While this may seem like an extreme statement, people are increasingly turning to natural alternatives, and consciously avoiding refined white sugar. The hottest choices in this regard are monk fruit sugar and stevia, as well as other alternatives that have taken the market by storm.
Their growing popularity is not unfounded. According to a report by Healthline, monk fruit sugar extracts are 150 to 200 times sweeter than sugar and contain zero calories, carbohydrates, sodium, or fat. Additionally, they do not affect blood sugar levels. The same report claims that stevia, which is made from extracts of the stevia plant, is 200 to 300 times sweeter than sugar and is exceptionally low in calories, as well as not seriously affecting blood sugar. From the point of view of people who are conscientious about their calorie intake and weight, these alternatives seem like absolute winners, and they have been so for the past several years. But what if we were to say that monk fruit sugar and stevia could potentially cause very serious health complications in the future?
For reference, erythritol, an artificial sweetener, is used to increase the volume in both stevia and monk fruit sugar. Additionally, it is also a popular choice for adding sweetness to low-carb keto treats. According to a study conducted by the Center for Cardiovascular Diagnostics and Prevention at the Cleveland Clinic Lerner Research Institute, erythritol, and by proxy monk fruit sugar and stevia, more than doubled the risk of blood clots. This finding came after a subject group of 10 ‘healthy people’ were tested for a pilot study. According to study author Dr. Stanley Hazen, every single subject reported an increase in clotting after consuming erythritol. When the same beverage containing the same amount of sugar or glucose was consumed, nothing of the sort occurred, as was recorded on a separate group of 10 people. As shocking as these findings may be, it’s a good time to remind you that there’s actually no shortage of natural sweeteners that can replace your monk fruit sugar and stevia intake. Read on to learn about your options.
Coconut Sugar
Coconut sugar is extracted from the sap of coconut palm trees and for starters, it has a low glycemic index which makes it a great option for diabetics. It is also rich in minerals like iron, zinc, calcium, and potassium, as well as phytonutrients like polyphenols and antioxidants, reports Healthline. That being said, coconut sugar is very high in calories and hence, should be consumed in limited quantities.
Dates
Both dates and date syrup have long been used to sweeten recipes. Although dates are mostly carbs, they are also a storehouse of disease-fighting antioxidants, fiber, and minerals like phosphorus, calcium, and magnesium. Dates are also known to improve bone health, making their nutritional benefits truly multifaceted.
Maple syrup
Maple syrup is extracted from the sap of maple trees and is known to be liberally applied to a thick stack of pancakes. Food porn imagery aside, maple syrup, if consumed in appropriate quantities, can actually be a worthy replacement to your existing sugar preference. Its nutty notes and dense texture add a great flavor profile to whatever you choose to add it to. On the nutrition front, it provides a good dose of manganese and zinc. However, diabetics should consume maple syrup only occasionally.
agave nectar
Fun fact: Agave is at the top when it comes to vegan sweeteners. Not only is it sweeter than sugar but agave nectar also has a low glycemic index, which ensures that it is good for diabetics. However, one thing to note about agave is that it contains absolutely no fat, cholesterol or sodium, but most of it is made up of carbohydrates. If consumed in appropriate quantities, agave nectar is not a cause for concern.
Allulose
Allulose is found in wheat and some fruits like figs. One good thing about allulose is that its absorption into the bloodstream is slow, which ensures that a person’s blood sugar levels do not spike. A report from Healthline also indicates that it can aid fat loss – particularly by reducing stubborn belly fat – as well as help protect against fatty liver.
Will you be switching to these alternatives soon?
