The next time that you want to add a touch of sweetness to your favorite food or drink, you may want to carefully consider the sweetener you use.If you want to cut your intake of common refined sweeteners like white sugar and HFCS, there are many alternatives to choose from.While stevia is considered generally safe, some studies suggest that it may harm your gut microbiome.Sugar alcohols, also known as polyols, are a type of carbohydrate naturally found in fruits and vegetables ( 10 ).Plus, they have substantially fewer calories and don’t significantly affect blood sugar levels, making them a smart alternative for those with diabetes ( 10 ).Although sugar alcohols are considered generally safe, some may cause digestive upset when eaten in large amounts.Monk fruit extract is obtained from the Siraitia grosvenorii plant, which is native to China ( 16 ).Keep in mind that monk fruit extract is often mixed with other sweeteners, so be sure to read the label before consuming it.Unlike many other zero and low calorie sweeteners, allulose closely mimics the taste of regular sugar.Plus — while more research is needed — human studies suggest that allulose may help reduce blood sugar and insulin levels in people with and without diabetes ( 19 , 20 ).These sweet, chewy fruits are an excellent alternative to refined sugar and offer several health benefits.Unlike refined sugar and many other sweeteners, dates are a good source of nutrients, including fiber, potassium, magnesium, manganese, vitamin B6, and carotenoid and polyphenol antioxidants ( 22 , 23 ).Because of their sweet taste, you can use dates in place of sugar in recipes for energy bars, cakes, and cookies.The date group had significant reductions in total and LDL (bad) cholesterol, while their HbA1c — a marker of long-term blood sugar control — remained unchanged ( 24 ).If you buy applesauce or other fruit purées from the store, be sure to select unsweetened products with no added sugar.Its sweet taste, dark color, and thick consistency make it somewhat comparable to molasses.Plus, eating large amounts — over 20 grams per day — may result in excessive gas, diarrhea, and stomach pain ( 28 ).It contains trace amounts of vitamins and minerals, as well as an abundance of plant compounds that provide anti-inflammatory and antioxidant benefits ( 31 ).It contains a small amount of minerals, including calcium, potassium, iron, zinc, and manganese.Furthermore, it’s a good source of the minerals iron, potassium, and calcium, which are important for many aspects of health ( 37 , 38 , 39 , 40 ). .

How to Replace Stevia for Sugar in Baking Cakes

Replacing sugar in your diet can help control diabetes and aid in weight loss, but substituting sugar is most effective when used as part of an overall healthy diet and regular exercise plan.Potential healthy bulking agents include: egg whites, apple sauce, fruit puree or yogurt.Follow the same guidelines to replace sugar in the icing you will apply to your finished cake.It's often more practical to serve your cake with a low-calorie, low-fat whipped topping instead, or to make a healthful sauce of fruit sweetened with stevia. .

5 Natural Sweeteners That Are Good for Your Health

Keep in mind that erythritol is much less likely to cause digestive issues than other sugar alcohols such as xylitol ( 8 ).Studies show that it’s generally safe to eat, although it can cause digestive problems at high doses.Furthermore, research shows that xylitol can increase levels of several compounds in the digestive tract to help support your gut microbiome ( 12 ).However, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea, at high doses ( 13 ).It’s a sugar alcohol containing about 2.4 calories per gram and may have some benefits for dental and digestive health.Research in rats suggests it may improve bone density and lower the risk of osteoporosis.It’s very high in fructooligosaccharides, which function as soluble fibers that feed the good bacteria in your intestine ( 15 ).Yacon syrup may prevent constipation and has various benefits due to its high amount of soluble fiber ( 16 , 17 ).Summary Yacon syrup is very high in fructooligosaccharides, which feed the good bacteria in your intestines.It’s free of calories and carbs, and some research suggests it may help support better blood sugar management.Yet, this same research concluded that there’s not enough evidence to determine the safety of monk fruit extract as a food additive ( 18 ).Monk fruit also contains antioxidant compounds known as mogrosides, which studies have shown may reduce markers of inflammation ( 19 , 20 ).However, it’s important to check the ingredient label when purchasing monk fruit extract, as many products are combined with sugar or other sweeteners, which could negate its potential health benefits.Summary Monk fruit is free of carbs and calories and may help support better blood sugar management.Most of the related studies were conducted in people who were already eating a diet high in carbs and processed foods. .

Stevia vs Erythritol - Alternatives to Sugar

Honey from the honey-bee served as one of the earliest forms of sweetener as far back as records provide.Sugar is now utilized in a variety of forms, such as icing, confectionary, powdered, and syrups.Yet over-consumption of these sugars can lead to mild and serious health issues ranging from tooth decay and obesity to diabetes.Don’t think this is an attempt to kill your sweet tooth and crush your dreams of using sugar!The indigenous people in Paraguay and Brazil have, for so many years now, consumed stevia by chewing on the leaves of the plant.The sweetness comes from its leaves, which can be ingested as is or dried and steeped in hot water, like tea.Therefore, to meet the regulatory requirements of FDA, stevia needed to undergo a filtering process to achieve concentration and purity.As a result of these manufacturing processes, stevia is available in the form of powder, granulated or suspended in liquid.Though Erythritol is also extracted from the leaves of a plant, it is classified as sugar alcohol due to its chemical nature.Commonly used plants in extracting erythritol for commercial purposes are corn and birch.Meaning, there is no need for you to worry about adding additional pounds when you use either stevia or erythritol with your food.Additionally, erythritol can reduce the absorption of fructose, which usually leads to metabolic disorders.Erythritol can cause gastrointestinal discomfort such as bloating, gas build-up, and diarrhea if used excessively since it is only absorbed partially by the intestinal tract.To overcome this hurdle, the powdered form of erythritol or liquid stevia is recommended.Try our Cinnamon Roll Muffin recipe and Stuffed French Toast at home!Take note of the measurements used on the recipe, kindly refer to the converter above to get the exact amount needed for your next meal prep creation. .

What's A Good Stevia Substitute?

As a high-calorie food, it will not help you to lose weight and can also increase your risk of dental cavities.Like stevia, agave nectar is an alternative to sugar and is often marketed as the healthier option of the two.While agave nectar is considerably less sweet than stevia, it is still sweeter than sugar.Unlike stevia it is high in calories, which means that it may not be the option for you if you want a low-calorie sweetener; however, it is absorbed into the blood more slowly than sugar and does not cause the same type of blood sugar spike.Erythritol does not cause tooth decay since bacteria in your mouth will not use it for food, the way that they would use sugar.It is unlikely to cause problems if you consume it in serving sizes smaller than 50 grams.Despite being chemically similar to sugar, sucralose can pass through the gut unmetabolized so that it is not converted to energy or fat. .

Stevia conversion calculator

Or, use our interactive Stevia and Monk Fruit Conversion Calculator, which can convert sugar to an alternative sweetener automatically. .

Stevia: Health Benefits and Risks

In South America and Asia, people have been using stevia leaves to sweeten drinks like tea for many years.Major U.S. soda companies now sell diet cola soft drinks sweetened with stevia.The FDA says it doesn’t have enough information about their potential impact on your health, including kidney and cardiovascular problems. .

Stevia: Health benefits, facts, and safety

Stevia is an intensely sweet-tasting plant that has been used to sweeten beverages and make tea since the 16th century.The plant is originally native to Paraguay and Brazil but is now also grown in Japan and China.This breakdown looks at the characteristics, uses, health benefits, and side effects of stevia, as well as considering its overall safety.The natural sweetener tastes 200 to 300 times sweeter than table sugar.Stevia and erythritol that have been approved for use in the United States (U.S.) and do not appear to pose any health risks when used in moderation.It typically requires about 20 percent of the land and far less water to provide the same amount of sweetness as other mainstream sweeteners.Crude stevia, the processed product before it is purified, often carries a bitter taste and foul smell until it is bleached or decolored.It takes roughly 40 steps to process the final stevia extract.Safety studies have marked stevia extract as free of side effects .A study on rats carried out since then suggests that stevia leaves in supplement form may instead possess qualities that protect the kidneys and reduce the impact of diabetes.Current research also suggests that it is safe to consume the recommended amount of sugar substitute or less while pregnant.People with sensitivity to sugar alcohol may experience bloating, abdominal cramps, nausea, and diarrhea, though one type of sugar alcohol, erythritol, poses less risk of symptoms than others.This may further benefit consumers who prefer foods and beverages they perceive as natural.Stevia sweeteners are used as an ingredient in products throughout Asia and South America such as: ice cream. .

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