Concerned about sweets in your diet? Research supports that refined sugar contributes to negative health consequences. However, sweetness adds a sense of pleasure to our palates, rounds out flavors, and provides satisfaction to prevent overeating. Healthy natural sweeteners make it simple to manage blood sugar levels without deprivation or harmful artificial sweeteners.
NATURE’S HEALTHY NATURAL SWEETENERS
Herbs such as fenugreek, neem, and tulsi, and spices such as chili and cinnamon may be used to help manage blood glucose levels. Of course there are whole fruits high in fiber to minimize blood sugar spikes and nutrient-rich sweeteners such as 100% maple syrup (not pancake syrup) and blackstrap molasses, but these do impact blood sugar. Conversely, natural sweeteners such as stevia, xylitol, erythritol, and monk fruit offer sweetness with little or no effect on blood sugar levels. Stevia is an herb from the daisy family that is 200-300 times as sweet as sugar. It comes in a variety of forms, but the pure extract and liquid are the least refined. And stevia has multiple medicinal properties. Xylitol is a sugar alcohol from corncob and birch tree bark and helps prevent tooth decay. It has about the same sweetness as sugar, but 40% fewer calories. Similarly, erythritol is a sugar alcohol from fruits and vegetables. Although erythritol tastes like sugar, erythritol is 60-70% less sweet. Moreover, monk fruit is 300 times sweeter than sugar, considered an antioxidant, and health supportive.
HOW TO USE NATURAL SWEETENERS
Stevia: baking, beverages, yogurt, dairy-free ice cream, etc.; depending on the form (e.g. liquid, pure extract), you may need to adjust the dry and liquid ingredients and/or add a bulking agent (e.g. starch, tigernut flour, yogurt, fruit or vegetable purée) when baking
Erythritol: baking, beverages, yogurt, dairy-free ice cream, etc.
Monk Fruit: baking, beverages, yogurt, dairy-free ice cream, etc.; depending on the form (e.g. pure extract, baking blend), you may need to adjust the dry and liquid ingredients and/or add a bulking agent (e.g. tigernut flour, banana flour, yogurt, fruit or vegetable purée) when baking
Xylitol: baking, beverages, yogurt, dairy-free ice cream, candies, etc.
100% Maple Syrup: marinades, dressings, sauces, glazes, gluten-free pancake topping, baking; when baking, reduce liquid ingredients by 1/4 cup per 1 cup maple syrup used
*Sugar alcohols (e.g. xylitol, erythritol) are not fully absorbed in the small intestine, so overconsumption may cause bloating, flatulence, or diarrhea. Erythritol is typically well tolerated.
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Experiment with different healthy natural sweeteners to find which ones satisfy your palate while supporting healthy blood sugar levels!
ENTER THE GIVEAWAY FOR YOUR CHANCE TO WIN
Ready to sweeten your life in a healthy way? NuNaturals, my favorite brand of stevia, has generously sponsored a giveaway.
Update: NuNaturals is sponsoring another giveaway for 2018!
4 lucky winners will receive the following package of goodies valued at $70:
- one bottle of Vanilla Alcohol Free NuStevia Liquid
- one bottle of sugar-free Cocoa syrup
- one package of cocoa powder
- one 50 pkt. box of NuStevia No-Carbs Stevia Packets
- bonus item
Please note: we cannot ship to PO boxes. Open to US residents only.
Giveaway #2 closes at 12 am ET on January 31, 2018.
EVERYONE’S A WINNER!
Visit www.nunaturals.com and receive 15% off your entire order (NOT to be combined with any other discounts). Enter discount code “BLG0618” at checkout. This discount remains EFFECTIVE UNTIL JUNE 30, 2018. Online ordering customers may also receive FREE SHIPPING to the CONTINENTAL U.S. on all orders exceeding $ 35.00 after discounts.
a Rafflecopter giveaway
Please note: we cannot ship to PO boxes.
Giveaway #1 closed at 12 am ET on October 6, 2016.
What’s your favorite healthy natural sweetener? Share in the comments below!
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