5 Natural Sweeteners That Are Good for Your Health

Stevia is a very popular low calorie sweetener. It’s extracted from the leaves of a plant called Stevia rebaudiana.

This plant has been used for its sweetness and medicinal properties in South America for centuries.

Several sweet compounds are found in stevia leaves. The main ones are stevioside and rebaudioside A. Both are much sweeter than sugar and have virtually no calories.

Additionally, a few human-based studies suggest stevia may have health benefits, including:

• Blood pressure. Stevia may help lower high blood pressure in people with hypertension. However, it doesn’t affect healthy or only mildly elevated blood pressure levels.
• Blood sugar. Stevia may be a helpful sugar alternative for people with diabetes and help maintain healthy blood sugar levels.

Many people dislike the taste of stevia. The flavor depends on the brand, though, so you may need to experiment to find a type of stevia you like.

Erythritol is another low calorie sweetener.

It’s a sugar alcohol found naturally in certain fruits. However, powdered erythritol available for purchase is made via an industrial process.

Erythritol tastes very much like sugar, although it can have a mild aftertaste. It doesn’t spike your blood sugar or insulin levels, nor does it affect levels of blood fats like cholesterol or triglycerides

It’s absorbed into your body from your intestines, but it’s eventually excreted from your urine unchanged.

Although it’s often better tolerated than other sugar alcohols, it could cause digestive issues, including gas and diarrhea, if you consume too much at a time.

More research is needed to confirm the potential side effects of erythritol.

Xylitol is a sugar alcohol with a sweetness similar to that of sugar.

Xylitol appears to have some benefits for dental health, including reducing the risk of cavities and dental decay.

Xylitol also doesn’t raise blood sugar or insulin levels. However, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea, at high doses.

Keeping this in mind, it’s best to use xylitol in moderation.

If you have a dog at home, keep xylitol out of its reach, as it’s highly toxic to dogs.

Yacon syrup is another unique sweetener. It’s harvested from the yacon plant, which grows natively in the Andes in South America.

It’s very high in fructooligosaccharides, which function as prebiotic fibers that feed the good bacteria in your intestine.

Yacon syrup may prevent constipation and has various benefits due to its high amount of soluble fiber.

It’s important not to eat too much at a time, though, as it can cause digestive problems.

Monk fruit is a type of fruit native to Southeast Asia. It’s often used to make a natural sweetener called monk fruit extract.

It’s free of calories and carbs, and some research suggests it may help support better blood sugar management.

Monk fruit also contains antioxidant compounds known as mogrosides, which animal studies have shown may reduce markers of inflammation.

Although there’s limited research on the effects of monk fruit in humans, it’s generally considered safe and hasn’t been associated with any negative side effects.

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.

There are several popular sugary sweeteners that many people often eat instead of sugar, including coconut sugar, molasses, honey, and maple syrup. These really aren’t much different from sugar.

They may contain small amounts of vitamins and minerals, but they still still count as added sugars and can negatively impact health when consumed in excess.

While sugar still provides calories without much nutritional value and may cause cavities, small amounts of these natural sugars can be included in a well-rounded diet.

If you’re concerned about added sugar intake, it’s important to focus on the totality of your diet.

It’s entirely possible to enjoy your favorite sweet foods on occasion affecting your overall health, as long as your diet mostly comprises nutrient-dense, whole foods.

Choosing nutritious, naturally sweet options like fruit and nut butter is a good choice when craving something sweet. Yet, fearing or avoiding foods that are high in sugar may cause you to fixate on that one food, increasing cravings and desire.

Instead, follow a balanced approach to your diet, enjoying your favorite foods on occasion.