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Natural sweeteners

September 16th, 2015 | by Veronika Václavková
Natural sweeteners
Diet Guides
 Natural sweeteners are sugar substitutes that are often promoted as healthier options than processed table sugar or other sugar substitutes. But even these so-called natural sweeteners often undergo processing and refining, including agave nectar.

Among the natural sweeteners that the FDA recognizes as being generally safe for consumption are fruit juices and nectars, honey, molasses, and maple syrup.

Uses for natural sweeteners

Natural sweeteners have a variety of uses both at home and in processed foods. They are sometimes known as added sugars because they’re added to foods during processing. They may be used, for example, in tea and cocktails to sweeten drinks, in desserts, as pancake and waffle toppings, on cereals, and for baking.

Possible health benefits of natural sweeteners

Although natural sugar substitutes may seem healthier than processed table sugar, their vitamin and mineral content isn’t significantly different from that of sugar. Honey and sugar, for instance, are nutritionally similar, and both end up in your body as glucose and fructose. Choose a natural sweetener based on how it tastes and its uses, rather than on its health claims, and use it sparingly.

Possible health concerns with natural sweeteners

So-called natural sweeteners are generally safe. But there’s no health advantage to consuming any type of added sugar. And consuming too much added sugar, even natural sweeteners, can lead to health problems, such as tooth decay, poor nutrition, weight gain and increased triglycerides. Also, be aware that honey can contain small amounts of bacterial spores that can produce botulism toxin. Because of that, honey shouldn’t be given to children younger than than 1 year old.

Moderation is key with sugar substitutes

When choosing sugar substitutes, it pays to be a savvy consumer. Get informed and look beyond the hype. While artificial sweeteners and sugar substitutes may help with weight management, they aren’t a magic bullet and should be used only in moderation. If you use sugar substitutes to save calories, be careful not to eat higher calorie foods as a reward for the calories you saved.

Just because a food is marketed as sugar-free doesn’t mean it’s free of calories. If you eat too many sugar-free foods, you can still gain weight if they have other ingredients that contain calories. And remember that processed foods, which often contain sugar substitutes, generally don’t offer the same health benefits as do whole foods, such as fruits and vegetables.

Source: By Mayo Clinic Staff


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