Natural sweeteners are a way to get a sweet taste in recipes without using regular sugar. However, among the main advantages are not an increase in blood glucose levels and fewer calories when sweetening drugs.

Natural sweeteners are a way to add a sweet taste to dishes without the use of regular sugar — Photo: Freepik/Reproduction;ND

In the end, cutting down on refined sugar is worth the effort because of the health risks that are already so well known. On the other hand, some naturally occurring sweeteners are not only healthy, but have the same properties as sugar in recipes.

Of course, the most popular natural sweeteners are stevia and xylitol. But there are others available to consumers that are also healthier and can be used just like regular sugar.

Do natural sweeteners replace sugar?

Yes, natural sweeteners are great sugar substitutes. First, nutritionists strongly recommend reducing or eliminating sugar intake. Natural ones extracted from plants or fruits are good options. Including artificial sweeteners. Among them are saccharin, aspartame and sodium cyclamate.

However, advances in technology have improved the extraction of these natural sweeteners. Stevia, for example, was rejected when it hit the market decades ago. The taste was unpleasant compared to what we have today. In this sense, natural ones also have a much greater ability to sweeten. Therefore, they are effective for those who are looking for a sugar replacement.

Do natural sweeteners help you lose weight?

Yes, natural sweeteners can help you lose weight. This is because virtually all of them contain fewer calories than sugar. In addition, some foods are low in fructose. Fructose is responsible for the sweetness of fruits. In large quantities, they have the same effects as refined sugar.

However, those who regularly consume fruits should not worry about this. Fructose warning – clean consumption, as an option not to consume sugar. If you are looking for substitutes, here are the best sweeteners available in nature.

What are the best natural sweeteners?

All taste very sweet and are a healthier alternative to refined sugar. Natural sweeteners are extracted from certain plants found in nature.

• stevia
• erythritol
• xylitol
• Thaumatin

Read on to find out more about each of them.

What is the difference between them?

stevia

Stevia is the most popular natural sweetener. It is extracted from the leaves of the Stevia rebaudiana plant and is known not only for its sweetness, but also for some of its medicinal properties.

Stevia leaves contain several sweet compounds. Stevioside and rebaudioside A, for example, are much sweeter than sugar. This gives stevia the ability to sweeten up to 200 times more. In addition, it has virtually no calories and can be consumed at high temperatures. Therefore, it is indicated for recipes that go to the fire.

However, some scientific studies point to blood pressure benefits and an excellent natural sweetener for those with diabetes or who need to control their blood sugar levels.

erythritol

Erythritol is another low-calorie natural sweetener. It is obtained from the sugar alcohol found in fruits. However, it is commercially found in powder form after going through other processes. Thus, it tastes very similar to refined sugar, but a little softer.

On the other hand, it does not raise blood sugar or insulin levels, or affect them in any other way. However, it can cause digestive problems such as gas and diarrhea, for example, if consumed in large amounts at one time.

xylitol

Xylitol is a sugar alcohol with a sweetness similar to refined sugar. Like erythritol, it does not increase blood sugar or insulin levels. However, in large doses, it can cause digestive side effects.

In addition, some scientific studies are aimed at identifying benefits for humans. Among them is a reduction in the risk of tooth decay and other aspects of oral health. On the other hand, it is highly toxic to dogs. Therefore, those who have a dog at home should be careful and keep the packaging out of the reach of the pet.

Thaumatin

Thaumatin is one of the underused natural sweeteners. It is extracted from a fruit known as caternfe or catemfe, native to Africa. It is about 3000 times sweeter than sugar.

Therefore, use in very small quantities. Combined thaumatin is easier to find in products that combine other natural sweeteners.