If you're looking to reduce your sugar intake or want a healthier alternative to regular sugar, natural sweeteners are a great option. Unlike non-nutritive sweeteners, natural sweeteners contain calories and nutrients and are metabolized by the body. Here are 11 natural sweeteners you should know about:
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Honey: Honey is made by bees from the nectar of flowers. It is sweeter and has more calories than white sugar, but it also contains enzymes and minerals.
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Agave syrup: Agave syrup comes from the agave plant and is about 1.5 times as sweet as white sugar. It comes in various flavors and colors, with blue agave being the most common.
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Maple syrup: Maple syrup is made by boiling down the sap of maple trees until the sugars condense into syrup. It contains minerals such as calcium and potassium.
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Jaggery and kakvi (liquid jaggery): Jaggery, also known as gur, is a popular sweetener in Southeast Asia and Africa. It is made from unrefined sugar and contains molasses.
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Date sugar: Date sugar is made from pulverized dates and contains some fiber and minerals. However, it does not dissolve or melt like other sugars, so its uses are limited.
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Coconut sugar: Coconut sugar, also known as coconut palm sugar, comes from the sap of the coconut palm tree. It has the same number of calories as regular cane sugar, but it retains some of the nutrients found in the coconut palm, such as iron, potassium, calcium, and zinc.
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Molasses: Molasses is the thick syrup that remains after sugar beets or sugarcane are processed to make white sugar. The type of molasses depends on the maturity of the sugar beet or cane, the amount of sugar removed, and the extraction process.
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Yacon syrup: Yacon syrup is harvested from the yacon plant, which grows in the Andes in South America. It is high in fructooligosaccharides, which function as soluble fibers that feed the good bacteria in your intestine.
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Stevia: Stevioside, also known as stevia, is a plant in the sunflower family that is up to 300 times sweeter than white sugar. Initially, stevia had a bitter, licorice-like aftertaste, but the sweetest parts of the plant are now used.
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Monk fruit sweetener: Monk fruit, or lo han guo, is a small green melon native to southern China. It is named after the monks who first cultivated it centuries ago. The extract is 150-250 times sweeter than table sugar, has zero calories and carbs, and does not raise blood glucose levels.
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Yastimadhu: Yastimadhu, also known as mulethi, jestimadh, atimadhuram, or licorice, is widely used in Ayurvedic medicine. The root powder is used to treat various ailments such as digestion, nausea, and colds and coughs.
When it comes to natural sweeteners, it's best to use fruits, dried fruits, and unsweetened berries that are packed with vitamins, minerals, fiber, and natural sweetness. Out of the above natural sweeteners, honey, jaggery, dates, agave, maple syrup, yacon syrup, and yastimadhu are suitable for all age groups in moderation due to their health benefits and taste.
If you're a diabetic or are looking for low calorie sweeteners, you may want to consider stevia, monk fruit extract, and yastimadhu, which do not raise blood sugar levels and are diabetic-friendly. However, it's important to note that some low calorie sweeteners may cause nausea, bloating, and indigestion in some individuals, so it's best to speak to your healthcare provider before including them in your diet in moderation.
In conclusion, natural sweeteners are a great alternative to regular sugar for those looking to reduce their sugar intake or find a healthier option. There are many different types of natural sweeteners available, each with its own unique flavor and nutritional profile. While some natural sweeteners may be suitable for all age groups, it's important to choose the one that best fits your needs and preferences, and to consume them in moderation.