Foods with a low glycemic index (less than 55) result in a gradual increase in blood sugar. Products with a glycemic index between 55 and 70 are considered to be intermediate. Foods with a high glycemic index (over 70) rapidly increase blood glucose levels as well as insulin levels.
There are plenty of sweeteners on the market, but we have selected the best among the natural products with a number of useful features.
Raw honey is a natural sweetener that is readily available. Honey has been used as a substitute for sugar for centuries. Put the honey in your oatmeal or yogurt for a pleasant sweetness. Honey takes one of the first positions among natural sweeteners as it contains vitamins and minerals as well as significant levels of antioxidants. One teaspoon of honey is only about 20 calories.
Most people think of using maple syrup when preparing pancakes. However, it can be used as a substitute for sugar in many ways. Pure maple syrup provides numerous vitamins and minerals, including manganese and zinc. It also has a lower glycemic index than sugar.
Stevia is a sweet-tasting natural herb that can be found in the form of a nutritional supplement - extract of the sweet leaves of the stevia plant. It can be used in tea, coffee, pastries, and other foods - with zero calories. It is thought to be about 10 times sweeter than sugar, so you can use it in small quantities.
Molasses is not as well known as other natural sweeteners but is a very nutritional option containing calcium, magnesium, vitamin B6 and iron. Molasses is the liquid extracted during the sugar cane refining process. It contains approximately 16 calories per teaspoonful.
Coconut sugar has become more popular in recent years and with reason. It is a good source of potassium, magnesium, zinc, and iron. Like maple syrup, it is also a low glycemic index sweetener. You can use it in the same ratio as regular sugar.
An interesting fact about agave is that the taste reminiscent of natural honey, so this may be an alternative for those who love honey, but at the same time want to avoid its allergens. Agave has a glycemic index of 15, so sweetening of a soft drink with it is also suitable for people with diabetes.
Rice syrup is a natural sweetener that does not contain fructose and has a fine caramel flavor. Ideal for desserts and drinks.
Date Syrup reduces blood cholesterol levels, helps prevent atherosclerosis, regulates blood sugar levels, reduces the likelihood of osteoporosis in women, normalizes blood pressure, reduces the likelihood of blood clots.
You can use it for teas and bums, baking and desserts, yogurt and muesli, sweet-salted marinades, oriental dishes or Ayurvedic cuisine.