Healthy Natural Sweeteners: Alternatives to sugar

The consumption of sugar and synthetic sweeteners has become an epidemic in our everyday life, causing all sorts of health problems. Regardless of the fact that glucose (a simple sugar) is the energy of the brain, yet all will run; why?

The reason is excess. Virtually all processed foods contain sugar in one form or another, sometimes it is not easy to distinguish the sugar content in a product by looking at the label, since corporations have hundreds of different names and sometimes use substitutes that are even worse for health, such as aspartame; a neurotoxin used in dietary products and many sugar-free foods.

We must avoid sugar and chemicals like aspartame at all costs if we want to maintain health as they are everywhere and it is unlikely that we are failing this, because sugar in its various forms, is present in whole foods its natural state as fruits and vegetables.

The problem is that we always want to avoid it, we are used to and we like the flavor that gives drinks and food. For many it is difficult to drink coffee or tea without sugar, or eating a dish that takes sugar without it. I will not ask you change your habits, the better we will look at natural alternatives that contain nutrition without adverse effects. Sweeteners that give a delicious flavor your drinks and food, you nourish and not increase levels of blood sugar (do not promote diabetes or obesity).

Note: I will be using the term to refer to sugar all types of simple sugars (galactose, glucose, fructose and sucrose {monosaccharides} {disaccharide etc.), which in excess are detrimental to health.

Polysaccharides are complex sugars that are not absorbed directly into the blood in the digestion process such as simple sugars. Polysaccharides are mainly found in vegetables, herbs, fungi, algae, etc. and provide positive properties for our health.

Healthy natural sweeteners:
Alternatives and natural sugars are not harmful

Are you already cleaning your pantry? Below we will see all kinds of sweeteners to avoid, but first let’s look natural sweeteners that do not harm health.

Stevia (Stevia rebaudiana)

stevia natural sweetener without adverse effectsThe leaf extract of stevia sweetener is our preference. It is more than 150 times sweeter than sugar, heat resistant and does not ferment. Not significantly affect glucose levels in the blood and causes health problems.

With the word stevia, we refer to the pure extract of the leaf of this plant and not a trademark. Some companies sell products that claim to be stevia but, however, are selling a mixture of chemicals, so you have to keep this in mind.

Be sure to read the label before buying. I use stevia contains the following ingredients: stevia leaf, purified water, alcohol and glycerin, all certified organic. If you see ingredients with strange names looking for a different company. You can get it in liquid or solid extract. A couple of drops of a liquid extract for example, is sufficient to 16-32oz liquid. Yes, it is very strong, which is good because it pays more.

Yacon root syrup

jaraba of yacon syrup or a super natural sweetenerThe syrup or yacon root syrup is considered the perfect natural sweetener. A low glycemic index food (not significantly affect glucose levels in the blood) and few calories. Unlike chemical sweeteners and sugar, it helps you lose weight, regulates glucose levels in the blood and normalizes bowel movement.

It has a sweet and delicious flavor with a thinner consistency than honey in its natural state and looks like a potato or sweet potato.Yacon is the food with the content of inulin and fructo know more abundant. These are also known as prebiotics, since they serve as food for probiotics (friendly bacteria in our bodies).

Yacon benefits include:

  • A good source of iron and potassium.
  • Beneficial microflora increases (probiotics).
  • It promotes digestion and reduces constipation.
  • It allows for better absorption of minerals such as calcium and magnesium and vitamins B.
  • High in antioxidants.
  • It promotes the proper functioning of the immune system.
  • Does not promote tooth decay, obesity, diabetes, etc.

In this yes we can call it a super sweetener. You can get it in liquid form or as a powder.Both are equally effective, healthy, nutritious and tasty.

Licorice root (Licorice root)

root powder liquorice natural substitute to sugarLicorice root is one of the herbal medicines most used worldwideand is the herb single most used in Chinese medicine today. It is used to enhance other herbs and harmonize contrasting herbs.

Its use dates back to thousands of years ago and is in more than 5,000 herbal formulas of traditional Chinese medicine. Its sweet flavor makes it a natural sweetener that does not affect glucose levels in the blood but still should be used sparingly. The taste is powerful, so a small dose is enough to sweeten beverages.

As a medicinal herb has an impressive list of well-documented uses. Licorice is useful for many diseases including asthma, athlete’s foot, baldness, body odor, mouth ulcers, chronic fatigue, depression, colds and flu, coughs, dandruff, emphysema, gingivitis and caries dental, gout, heartburn, viral HIV infections, fungal infections, ulcers, liver problems, Lyme disease, menopause, psoriasis, shingles, sore throat, tendinitis, tuberculosis, ulcers, enlarged prostate and arthritis.

Other healthy natural sweeteners

If you do not agree with the above sweeteners, the following are also healthy choices:They have (or luohanguo) , Lúcuma , Root Jerusalem Artichoke and Molasses.

natural sweeteners with sugar

If you do not suffer with health problems, you have no history of cancer, diabetes or obesity problems then you can eat the following sweetener in moderate amount. These are highly nutritious, but contain a high level of sugar in its natural state and accompanied by a wide range of vitamins, minerals and immune compounds. They are recommended in moderation.

Maple syrup

Maple syrup, highly nutritious natural sweetenerMaple syrup is one of the sweeteners with the highest content of minerals in the world. Highly nutritious and taste that can only be described as incredibly good. When you start using this sweetener you not want to know sugar never in your life.

Famously used the Lemonade Diet (the master cleanse) for its health benefits and its ability to regulate mineral imbalances in the body. With a high content of antioxidants, it helps fight premature aging caused by free radicals. The high content of magnesium and zinc keep the heart healthy and promote an improved immune system function.

Maple syrup promotes liver function, which helps to detoxify more efficiently. It also contains anti-diabetic anti-bacterial, anti-cancer. A sweetener that can not miss in your pantry.

Raw honey bee

Honey bee raw unpasteurized and organicFrom the nectar that bees drink from flowers, honey is a universal medicine, sweetener and nutrient source. Studies conducted in Russia, indicate that raw honey bee, in its natural state is the richest source of healing living enzymes than any other food and increases reflexes, mental agility and even IQ.

Certain types of honey, like honey from Manuka , have stronger than other anti-bacterial properties. I have used with great success in this area, also serves to helping heal wounds to heal.

Other benefits of honey include:

  • Combat or cure the following conditions: diarrhea, ulcers, infections, IBS, gastrointestinal problems, cancer and infections.
  • Conditions affected by the anti-bacterial properties of honey include: Anthrax, diphtheria, urinary tract infections, ear infections, meningitis, sinusitis, sore throat and many others.
  • It can also be used topically to heal wounds such as abrasions, abscesses, burns, abdominal wounds after cesarean delivery, cervical ulcers, chilblains, cracked nipples, cuts, diabetic foot ulcers, fistulas, surgical wounds, leg ulcers and others.

As a sweetener, we know how to use it, a couple of teaspoons and ready.

It is very important to get honey that is pure and does not contain corn syrup, high fructose or other chemical additives.

Traditional uses of honey in healing diseases, dates back to antiquity. Its value beyond a sweetener, is being re-discovered. The modern research suggests that honey has unique nutritional and medicinal properties. The ancient Vedic civilization honey considered as one of the most important gifts of nature to mankind.

Nectar of coconut and coconut sugar

Coconut nectar, natural alternative to sweeten, coconut sugarCoconut sugar is very similar to brown sugar but without the side effects and the taste is almost the same. When the drinks and food is added the flavor dissipates so you have to use a bit more than usual.Play with the amount until you find the right balance for you, but without exaggeration.

Also known as coconut palm sugar and coconut sugar crystals; being a natural sweetener provides a nutritional value in the form of minerals and amino acids. Yet it is recommended in low quantities and in combination with stevia extracts as to enhance the flavor.

Contains fructooligosaccharides, those mentioned above as beneficial intestinal microflora and good content of magnesium, iron, zinc and potassium. It also contains several B vitamins, vitamin C, and especially amino acids glutamine.

Another sweetener that can be considered, healthy, is the nectar of coconut. A syrup / sugar-like coconut syrup on their nutritional content but much more complete.

Sweeteners and sugar types not recommended

We should try to avoid all types of simple sugars. Sucrose, rather it is known as table sugar. Galactose and fructose, other simple forms of sugar, as we must also avoid maltose and lactose.

Syrup fructose corn (High fructose corn syrup, poison but in English) is the same garbage and no good either. A highly refined and synthesized, mostly from the maize product genetically modified.

Sugar alcohols: xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol. These can cause diarrhea, flatulence and bloating. Xylitol has its controversy is good and which is bad, but because we have so many alternatives, which operate without a doubt, is best avoided. I’d rather be safe and recommend the same.

Sucralose (Splenda), aspartame and saccharin: Synthetic compounds that are not sugars and come with terrible side effects.

Agave nectar. I have to admit I grabbed my adventure to start to a healthier life, but is a highly processed product and is best avoided, if there is any doubt or dispute, all the same approach with xylitol.


It is important to know that all these substances there are versions of poor quality, mixed with sugar syrup, high fructose corn syrup, stabilizers, addictive, and other chemicals. So find a reliable source that the product is 100% pure and contains other ingredients that are non-toxic and are certified organic, to avoid insecticides and pesticides.

Eating healthy does not have to be bad, quite the contrary, once you start eating whole foods in their natural state, you realize that the flavors are better and instead of promoting disease promote health. Can you imagine a recipe for a healthy dessert where you do not have to feel guilty about eating it ? That’s normal once you make the change.

Books, experience, my head and the Internet.
In case of doubt, you can use the comments section or corroborate information doing your own research.

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Healthy Natural Sweeteners: Alternatives to sugar



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