We have noticed that over time, there is a great productive advance with the growing and constant demand existing in the market and consumers. Among these advances, we can say that one of the ones that stands out are natural sweeteners to replace sucrose and artificial sweeteners.
In the following article, we will talk about 10 natural sweeteners that manage to perfectly replace sugar, so that you are encouraged to include them in your diet and you can have a healthier life.
What are natural sweeteners?
Natural sweeteners are expressly, as their name indicates, sweeteners from natural sources that constitute a food alternative in reducing the use of artificial sweeteners or table sugar (sucrose). These are usually healthier alternatives and are recognized as safe.
To highlight: The United States Food and Drug Administration (FDA) does not consider sucrose to be a food additive, just like sugars that come from lactose and even honey, but the use of other natural products and with the same principles, usually provide notable benefits in the health of the consumer and reduction of risks of suffering certain diseases.
Natural sweeteners that replace sugar
Among the natural sweeteners applicable to the food industry and their use, there are some options considering their benefits and the innovation of healthy and functional foods. Below we will mention 10 natural sweeteners that serve perfectly to replace sugar.
1. Honey
Honey is a fluid characterized by being sweet and viscous, produced by bees from the nectar that they pollinate plants and flowers. It is composed of molecules of fructose and glucose , with a sweetening capacity twice that of sucrose, or table sugar.
Honey also provides proteins and phenolic compounds to the body , presenting medicinal properties in appearance: antioxidant, antimicrobial, antidiabetic and anticancer, being considered preventive and therapeutic. (1)
Important: Honey, like other sweeteners, is harmful to the health of children under one year of age, due to the production of toxins in their encounter with gastric juices.
2. Fructose
Fructose, as its name implies, is a sugar that comes from natural sources such as fruits. It is present in plants and even in honey, and is usually accompanied by glucose molecules, to which technological processes are carried out for its extraction, commercialization and individual application.
It is considered the sweetest of the caloric sweeteners , and can be used by diabetic patients because in correct amounts, it does not need insulin to be metabolized in the body.
3. Stevia
Stevia is a sweetener that comes from a plant of the same name . It is considered one of the best sweeteners on the market, due to its high sweetening capacity and its minimal caloric intake.
Stevia also contains antioxidant effects that favor its use , since it helps to neutralize free radicals and therefore reduce the risk of cardiovascular disease, cancer and diabetes.
Note: It also has applications for weight control, diuretic effects, immunomodulator and hypertension. (two)
4. Agave honey
It is a sweetener with organoleptic characteristics similar to those of honey. It is quite powerful and with a composition similar to that of sucrose, varying in concentrations, because agave honey has 70% fructose and 25% glucose.
It comes from the agave plant , where a viscous substance is obtained with a refined extraction and refining process. Agave honey has health benefits that cover medicinal fields and also does not produce alterations in the glycemic index.
5. Coconut sugar
In coconut sugar, the main characteristic that stands out is that it has a sweetening capacity very similar to that of cane sugar , therefore it allows a substitution in equal proportions.
Highlight: Coconut sugar provides nutrients to the body and benefits such as a low glycemic index, in addition to the contribution of vitamins, minerals and antioxidants.
6. Brown sugar
Brown sugar is sucrose, but with the physical characteristic of a darker color due to the presence of molasses. The presence of molasses favors providing vitamins and minerals, although it is noteworthy that its caloric intake is the same (4kcl/gr).
It is even important to note that the values of vitamins and minerals are minimal , so they do not significantly influence the health of the consumer. On the contrary, since molasses is present, which is a bit bitter, a larger amount is usually needed to sweeten it than is required with white sugar.
7. Maple syrup
Syrup or also known as maple syrup, is a product made from the sap of the sugar maple . It is a composition of sucrose and water, but with small amounts of glucose and fructose in the effect of inverted sugar, through a boiling process to which the sap is subjected.
To highlight: It is beneficial for the body due to its high content of antioxidants, minerals, its low caloric content and produces direct benefits in the digestive and circulatory system. (3)
8. Sugar birch
This sugar is obtained from the processing of Finnish birch bark , having a sweetening capacity and physical characteristics similar to that of white sugar. It was widely used during World War II and is quite beneficial due to its availability in natural fibers.
It also has a pleasant flavor and is used in low concentrations with low caloric intake. It is also known as xylitol and has a great benefit as it does not require insulin to be metabolized in our body. (4)
Note: It is a sugar alcohol with safety for consumption, but without direct effectiveness for the control of obesity.
9. Cereal molasses
Cereal molasses are products obtained from the germination and fermentation of barley, wheat and corn . They have less sweetening capacity than sugar and usually require certain limitations for celiac consumers.
We understand that molasses is one of the oldest existing products in traditional processes from Japan. Then they are usually dark syrups, slightly bitter and with a fairly concentrated flavor.
Note: Molasses produce a natural enzymatic process that benefits your digestion and contains a cleansing action that stimulates liver function.
10. Apple syrup
Apple syrup or syrup is a natural alternative that has many benefits due to the nature of its raw material. It contains amino acids, vitamins, antioxidants and minerals that positively influence the body from its consumption.
It is usually made by hand or industrially, characterized by being used for the flavor it provides to food and being applied directly as a sweetener in recipes and drinks.
Key Findings
- Natural sweeteners are a tool that exists for the growing need to replace white sugar.
- They are not only used for patients with pathologies such as diabetes, but also for the benefit of their benefits, such as the reduction of calories consumed .
- There are natural sweeteners that do not require insulin for their metabolism in the body.
- Natural sweeteners, although they are from reliable sources, always need some process for their extraction and correct conservation over time.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.