Is Erythritol or Monk Fruit Better for You?
For most healthy adults, monk fruit infusion and erythritol can be helpful sugar choices in moderation. The FDA has approved erythritol and monk fruit as generally considered safe.
Low-calorie sweetener erythritol side effects
In small amounts, unlike other sugar alcohols, erythritol does not cause indigestion and diarrhea. Some people report the onset of side effects such as diarrhea, abdominal pain, and headaches after consuming large amounts of erythritol in food or beverages.
The amount of safety varies for each person because it is based on the tolerance your body has. Some find that even small amounts of sugar alcohol can cause indigestion, while others have to consume large amounts first and then experience symptoms of indigestion.
However, a study suggests that consuming more than 50 grams of erythritol can cause nausea or stomach upset
Healthier sugar substitutes
Pure sugar made from sugar cane is the most widely used type of sweetener. Almost every day we consume sugar, both in the mixture of cuisine, beverages, to dessert. But supposedly, we need to pay attention to the amount of consumption. The reason, sugar is very quickly absorbed by the body and increases glucose levels in the blood.
To avoid the risk of excess glucose intake, you can replace sugar with other sweeteners that have a lower glycemic index. The glycemic index is a scale measuring how quickly carbohydrates consumed increase blood glucose.
Honey is produced from the juice of flowers collected by bees, the extract is converted in the form of syrup as a food ingredient for bee colonies. Its sweet taste makes honey often used as a substitute for sugar.
The number of calories in honey is greater than the granulated sugar. The difference is, honey doesn’t increase blood sugar in a fast time. Other advantages are the content of B and C vitamins that are good for immunity, as well as potassium to relieve sore throats.
This syrup is a maple tree sap extract. A tablespoon of pure maple syrup contains 52 calories and 13.5 grams of carbohydrates. About 12.4 grams of carbohydrate content is sucrose. The amount of sucrose is even less than honey. In addition, maple syrup also contains zinc, magnesium, and iron which is good for endurance.
High fructose corn syrup is widely used as an artificial sweetener in processed foods or packaged beverages. In it a lot of glucose content. Some glucose may be converted with the help of enzymes into a form of fructose.
Although it can be a substitute for sugar, excessive use of corn syrup is also not recommended. Research shows that high fructose corn syrup consumption is associated with obesity and other health problems, such as heart disease and diabetes.
Safe natural sweeteners for Diabetics
Low-calorie sweeteners or sugar substitutes, allowing diabetics to enjoy sugary foods and drinks that do not affect their blood sugar levels.
Controlling blood sugar is important to avoid more severe complications of diabetes, including nerve damage and cardiovascular disease. The selection of alternative sweeteners is one way to maintain the sweetness of food and beverages. However, not all alternative sweeteners are a good choice for diabetics.
Here are six sugar substitute sweeteners for diabetics:
Stevia is a natural sweetener derived from the Stevia rebaudiana plant that is widely grown in Paraguay and Brazil. Stevia is made through the extraction process of chemical compounds called steviol glycosides found on the leaves of plants. After going through the processing process further obtained white powder that is 300 times sweeter than sucrose, or granulated sugar that exists usually.
Nevertheless, Stevia has several pros and cons that diabetics need to consider. This sweetener is calorie-free and does not raise glucose levels. But, it’s frequently more costly than other sugar substitutes available on the market.
Besides being expensive, Stevia also has a bitter taste that is not liked by some people. Some manufacturers add sugar and other ingredients to create a sweet taste, which has the potential to reduce the benefits of stevia for health. Read more, you can find out at Why Stevia is: Best Sugar Substitute Diabetics
Saccharine is a sweetener made from the oxidation procedure for compounds. This sweetener is safe for diabetics because it is zero in calories and 200-700 times sweeter than granulated sugar. Although it was once thought to cause bladder cancer by several scientists.
However, the United States National Institutes of Health (NIH) has supported the use of saccharine for diabetic patients because it is safe and does not potentially cause cancer. The FDA recommends the right amount of dosage in consuming saccharine is 15 milligrams per kilogram of body weight. If a person weighs 60 kg, then he can consume 45 saccharine sachets per day.
Aspartame is a very common artificial sweetener available in the US since the 1980s. Aspartame is often chosen by residents because it has a sweet taste. It is 200 times sweeter than regular granulated sugar. This item is frequently used by several food makers in a few of their menus, which range from meals to diet soda beverages.
Unlike sucralose, aspartame is less good if processed at high temperatures. This is because the sweetness of aspartame is easily damaged at high temperatures so it is rarely used when cooking and is often used as a decoration on the table. Aspartame can also be dangerous for individuals who have a rare genetic disease called phenylketonuria.
The FDA recommends that the safe amount of aspartame be consumed at no more than 50 milligrams per kilogram of body weight. Therefore, a person weighing 60 kilograms can consume 75 packs of aspartame in the form of a small sachet.