Natural Sweeteners : Are they substitute for sugar

Many a time we hear that it is better to consume sweet from natural products than sugar. But how safe are they, are they really effective and healthy substitute for sugar. Read on to know more.
Natural sweeteners are those that are found in natural foods or substances extracted from natural products. They are not necessarily greatly nutritious but at least contain some. But most importantly, they contain fewer calories than sucrose (plain sugar) and hence the effect on your blood sugar levels is comparatively less. But that does not give you reason to consume more than in required quantities.
Some popular natural sweeteners include fructose, maple syrup, honey, Sucanat, Stevia, Xylitol, molasses, frozen juice concentrates, date sugar and agave nectar.

There are some important factors important to be considered while using sweeteners in the place on sugar. Just that because they are natural sweeteners and contains less sugar, that does mean you can eat as much as you like. They contain calories and when consumed in large quantities  you will end up eating as much calories as you do with sugar. Xylitol and Stevia contain fewer calories but still keep a check when you consume it.

Most sweeteners are much sweeter than sugar. So determine the quantity to reach the same effect of sweetness. Natural sweetenersl ike honey, maple syrup, concentrated fruit juice and evaporated cane sugar have high glycemic response thereby increasing the blood glucose level while Fructose, Xylitol and Stevia have a low glycemic response.
Natural sweeteners differ in their nutritional value. Molasses and Sucanat contain nutrients like vitamins, minerals and others while Maple syrup is rich in calcium. Fructose, on the other hand, has barely any nutritional value. But take care as those with high nutritional value may also have high glycemic response levels.

Go for organic products. Choose unpasteurized honey. Try making them at home rather than buy them.

The fact that a sweetener is natural does not mean it is safe. They have their disadvantages as much as their advantages.  For example, Stevia s good for diabetics but because of its low glycemic response not safe for children and young adults Xylitol, again, is not totally proven whether it's safe during pregnancy and breastfeeding, and especially poorly refined products may cause allergic reactions. Excessive consumption of Xylitol can also cause diarrhea.To conclude, it is advised not to consume excess of natural sweeteners and also check their characteristics before using them. If you reduce your sugar intake, limit its use than taking these products.