Alternative natural sweeteners

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Thalheimer, J.C. (2015, January). Alternative natural sweeteners. Today’s Dietitian, 17(1), 18.

Retrieved from http://www.todaysdietitian.com/newarchives/011315p18.shtml

The USDA estimates that the average American consumes more than 22 teaspoons of added sugar per day, contributing to weight gain, insulin resistance, fatty liver disease, type 2 diabetes, and cardiovascular disease. This article highlights the numerous health benefits of alternative natural sweeteners. 

Honey is praised for its antioxidant content, antimicrobial, and soothing effects and is recommended for children older than one to use as a natural cough remedy. 

Maple syrup, comprised of 50% glucose and 50% fructose, contains minerals such as manganese and zinc, polyphenols, and antioxidants that help reduce inflammation.  Compared to table sugar, maple syrup raises blood sugar levels much slower.

Agave syrup is 1.5 times sweeter than table sugar and contains 1.5 times more calories.  It has small amounts of iron, calcium, potassium, and magnesium and is a popular alternative to honey for vegans.  It contains 90% fructose and is a healthier choice for individuals with diabetes since it doesn’t cause blood sugar levels to rise.  However, it should still be consumed in moderation. 

Stevia is a noncaloric sweetener extract made from the leaves of the stevia plant.  It is 200 times sweeter than table sugar because of glycosides, sugars bound to nonsugar substances that cannot be metabolized.  The FDA granted GRAS status to this alternative and studies are testing the benefits of using stevia glycosides as dietary supplements to help control blood sugar and blood pressure, as well as help fight cancer. 

Monk fruit is also know as luo han guo and has been used in south China treat a cough and sore throat.  It is 200 times sweeter than table sugar, does not contain any calories and is made of glycosides.  It’s been labeled GRAS by the FDA and is being used in packaged foods.  New research is finding that monk fruit is beneficial for its antioxidant effects against free radicals and its stimulation of insulin production. 

Coconut palm sugar is made from boiling down the nectar of coconut plant flowers and is made of 70-80% sucrose.  It has the same amount of calories as table sugar and its content of nutrients is minimal.  It’s recommended as an alternative to brown sugar.

Date sugar is dried dates ground into powder, containing potassium, calcium, and antioxidants with an insufficient amount of fiber.  It has 500 to 600 times the antioxidant content compared to table sugar but has limited uses since it does not melt. 

-AC

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