Myth: “Sugar is harmful to health.”
Reality: “Refined sugar is harmful to health and can cause you diabetes.”
Have you been misled too? Just like others, do you believe sugar as a component of “sweetness” is harmful to health? They are somewhat correct. But half-knowledge is more dangerous to health than sugar.
Refined sugar, which you consume as white table sugar with your food and in soft drinks and smoothies as beverages, is responsible for increasing 25% of the risk of getting type 2 diabetes. So in the sugar family, refined sugars are bad examples of sweeteners, but what about natural sweeteners? Are they any better than sugar substitutes for diabetics?
In this article, we’ll look at:
- Are natural sweeteners good sugar substitutes?
- Why should you start avoiding artificial sweeteners?
- What are some natural plant-based substitutes to prevent diabetes?
- What are some of the foods that contain natural sugar?
- Guud Sugar – Your best natural sweetener!
- Frequently asked question
Let's find out:
Are Natural Sweeteners Good Sugar Substitutes for Diabetics?
Natural sweeteners are considered the healthier counterparts of refined sweeteners. They are found mostly in fruits and vegetables, and some come from plants and other natural sources. Frequently, the foods rich in these sweeteners contain fibre and protein, or the plants from which they are extracted possess properties that can slow down sugar digestion, preventing rapid spikes in blood sugar.
Well, that gives the advantage of unrefined sugar over refined sugar, but what about artificial sweeteners like saccharine, neotame, and aspartame? Do they have an upper hand there too?
Why Should You Start Avoiding Artificial Sweeteners?
The motivation for avoiding artificial sweeteners, such as saccharine, neotame, and aspartame, stems from their association with serious health problems. These sweeteners have been implicated in the development of cardiovascular diseases and type 2 diabetes. Particularly for individuals with the rare genetic condition phenylketonuria, the consumption of foods and drinks containing aspartame can lead to severe health issues. Moreover, those with bowel diseases may experience heightened symptoms when using artificial sugar substitutes.
Did you need one reason? We gave you so many so that you could avoid adding artificial sweeteners to your food. But how many options are you left with then?
Related: 10 Health Risks of Artificial Sweetness on Your Health
What are Some Natural Plant-Based Substitutes to Prevent Diabetes?
Here’s a list of five healthy sugar substitutes that help you prevent diabetes:
1. Stevia – Stevia, derived from the Stevia rebaudiana plant's leaves in South America, serves as a sugar substitute due to its steviol glycosides, providing a concentrated sweet flavour. Because stevia demonstrates positive effects on insulin, it plays a major role in stabilizing blood sugar levels and managing conditions like type 2 diabetes. If you’re health conscious, stevia can work wonderfully as an effective sugar alternative.
2. Erythritol – Categorized as a sugar alcohol, erythritol stands out due to its minimal calorie content. Even if you haven’t heard its name before, it must have somehow found you in your daily life, as it’s produced during fermentation processes like in wine, beer, and cheese. With a taste closely resembling table sugar, erythritol works as an excellent, healthy sugar substitute that doesn’t impact blood glucose levels, preventing complications like type 2 diabetes.
3. Xylitol - Xylitol, another whole sugar substitute resembling closely in taste with table sugar, works wonders in maintaining your health by boasting 40% fewer calories and a very low glycemic index. Naturally found in various fruits and vegetables, xylitol is an effective sugar alternative for people dealing with diabetes, prediabetes, or obesity, which avoids spikes in blood sugar and insulin levels due to the very low content of calories and carbs.
4. Yacon Syrup - Yacon Syrup is extracted from the roots of the Yacon plant in the Andes mountains, serving as a natural sweetener with a low calorie content and a favorable glycemic index. Due to its unique composition, Yacon Syrup works as an excellent natural sugar substitute for individuals with diabetes. The component of fructooligosaccharides helps the syrup function as prebiotics to enhance gut health, mitigating the risk of conditions like type 2 diabetes.
5. Monk fruit sweetener - Monk fruit sweetener, derived from the monk fruit (Luo Han Guo), stands out as a natural, zero-calorie alternative to sugar. If you’re weight conscious, monk fruit sweetener can work as a great switch for you due to its antioxidant properties that help maintain your blood sugar levels, reducing the risk of type 2 diabetes.
These are some healthy sugar alternatives that you can include in your daily diet. But what about foods that naturally contain sugar? Can they also help prevent diabetes? Well, if they're rich in fibre and proteins, why not?
What are Some of the Foods that Contain Natural Sugar?
There can be many types of foods with ingrained natural sugar for diabetic control whose consumption in daily life prevents type 2 diabetes. Some of them are:
1. Vegetables:
Vegetables, abundant in fibre, vitamins, and minerals, are excellent for enhancing overall wellness and managing blood sugar levels. This management, over time, safeguards your health from diabetes. Mainly, vegetables are categorized into two types based on their sugar content: starchy and non-starchy. Starchy vegetables such as potatoes, corn, and squash, which are lower in fibre, may lead to blood sugar fluctuations. Conversely, non-starchy varieties like leafy greens, broccoli, and peppers are rich in fibre, offering protection against type 2 diabetes.
2. Fruits:
Fruits reign supreme among the healthiest foods. Bursting with vitamins, minerals, fibre, and antioxidants, they're champions of overall well-being. While their sweetness is undeniable, it comes from whole sugars, a stark contrast to the added sugars lurking in processed treats and baked goods. Their natural sweetness is balanced with a generous amount of fibre, which aids in slowing digestion and averting sudden increases in blood sugar levels. Studies support this, indicating that a diet abundant in whole fruits (as opposed to their juice versions) can considerably reduce the chances of type 2 diabetes onset.
3. Dates:
Dates, the dried fruits from the tropics, are akin to natural sweets. They offer a delightful sweetness (12 grams of carbs per 2 dates) and beneficial fibre (1 gram) that satiates your hunger. Additionally, they’re loaded with essential minerals like potassium, magnesium, and iron. If you’re considering using this wholesome sugar in your tasty recipes, keep in mind that it contributes both sweetness and texture. When it comes to maintaining stable blood sugar levels and warding off diabetes, moderation is key. So, consider replacing refined sugar with dates! Their sweet and nutritious qualities might just surprise you.
4. Dairy:
Dairy products and specific plant-based alternatives offer a lot of vital nutrients, such as calcium, protein, and vitamins, that help maintain your blood sugar levels. Opting for low-fat dairy or lesser quantities of full-fat variants can be a healthier choice for consuming unprocessed sugar. Plant-derived milk, yoghurts, and cheeses made from ingredients like soy, oats, almonds, cashews, rice, or peas serve as great substitutes. However, always ensure to check the label for any concealed sugars in these dairy-free options.
But the question about the best sugar alternative remains the same. What is that one option you can trust without a doubt? Fortunately, we have an answer for you: it's "Guud".
Guud Sugar – Your Best Natural Sweetener!
Guud" sugar is your exclusive, healthy sugar source! Enriched with ayurvedic herbs and a low glycemic index, “Guud” provides the same sweetness as table sugar with only half the quantity. Enjoy its flavorfulness without compromising your healthy and well-rounded lifestyle! Here are five reasons that make "Guud" a natural alternative to your refined table sugar.
- It’s natural and contains 50% less calories.
- Combines the wisdom of new-age technology and science.
- Has ayurvedic herbs, vitamins, and minerals.
- It tastes just as sweet as white sugar without compromising your health.
- Doesn't contain artificial sweeteners.
Still confused about how natural sugar can provide so much goodness?
Well, head to our website and find great Guud sugar recipes that are conscious of both your health and taste buds.