Healthy Sugar Substitutes with Low Glycemic Index

Although, sugar is known to cause various health issues, it could be found in most of the packed food sold everywhere. So, which are the healthy sugar substitutes?

Generally, you need to eat less sugar in any form, if you what to avoid problems with your heart, blood pressure, blood sugar levels, weight gain and even hormonal imbalance. Even if you substitute it with a healthy option, the daily consumption should not be too much as it will be turned into glucose anyway. Not to forget, that if you eat too much carbohydrates per day, your body will start storing them in the form of fat somewhere. The glycemic index is used to show you how much insulin your body will produce in order to digest a certain type of food or in other words, how much your blood sugar levels will be raised after the consumption of that food.

Fresh and dry fruits

Although some fruits are very sweet and others are not so sweet, if you eat the whole fruit and not drinking the fresh juice for example, in your body the carbohydrates will come together with some enzymes and fiber. The effect of this will be that your blood sugar levels will not jump drastically. So, fresh fruits would be the healthiest substitute of sugar. However, this is not the case with the sweet dry fruits like dates, figs, dried prunes etc. The sugar in them although coming from fruits, is very concentrated so the glycemic index is much higher, for example dates have more than 50 glycemic index. One of the best choices in that case is freeze-dried berry powder as berries are not sweet fruits in the first place.

Stevia

Stevia is a herb that is much sweeter than sugar and has zero glycemic index which makes it a very good sugar substitute for people suffering from diabetes, metabolic syndrome or insulin resistance. The best way to consume it is in the form of dried leaves powder but you can find it like a liquid or crystals. Although, stevia is very healthy and has no side effects, sometimes the chemicals used in the processing of stevia are harmful, so make sure you read the label very carefully. Some stevia products are 200-300 times sweeter than sugar, so use them in moderation until you find the best dose for your recipe. It doesn’t contain any carbohydrates, so it is great for you if you want to lose some additional weight.

Monk fruit (Luo Han Guo)

In some organic or bio shop, you could find powder or drops of Monk fruit which is another great sugar substitute with zero glycemic index and no carbohydrates. This Chinese fruit is know also as Luo Han Guo or longevity fruit, it is around 300 times sweeter than sugar and in the tradition of the Chinese medicine it was used to treat obesity and diabetes. Again you need to be quite careful when buying products containing Monk fruit as sometimes you can even see sugar as part of the ingredients. The ideal case would be to use the fruit extract or the dried fruit powder.

Yacon syrup

The yacon plant grows in South America and the syrup is made from the roots. This great sugar substitute has a slightly caramel taste and is very low in carbs too, so people with diabetes can consume it too as it is proved that it contains fiber called inulin and does not increase the blood sugar levels. It contains also antioxidants and potassium which are beneficial for the kidneys and the gut health, it can help you lose weight but the excessive consumption of yacon syrup may lead to stomach discomfort, so you still need to use it in moderation.

Coconut palm sugar

The sugar that is made out of the coconut palm has a very nice caramel like taste and the glycemic index of around 35 which makes it a great substitute of sugar even in the recipes that need baking. Many people prefer to use it as it does not increase the blood sugar levels as the white sugar but still is almost as sweet as it, it is also rich in minerals like zinc, potassium and magnesium. Although, it is a healthier option than sugar, it still contains fructose and the excessive consumption will increase the blood sugar levels with all the consequences, so moderate intake of it is recommended.

Other

Honey is the most popular sugar substitute but its glycemic index may vary from 35 to 85 as the manuka and honeydew honey have the lowest one, so not more than a spoon or two per day is the recommended quantity of raw honey. Date syrup and maple syrup have a very pleasant taste and the glycemic index of around 50, so if you have insulin linked diseases, you need to limit the intake of these syrups. Lucuma powder and blackstrap molasses are very healthy sugar substitutes however they do not have a very sweet taste but are full of minerals and antioxidants instead. The glycemic index of the blackstrap molasses is around 50, the glycemic index of lucuma is very low around 5 and it is rich in magnesium, vitamin B6 and calcium with the pleasant taste of apricot, sweet potato and mango.

For the high blood sugar diseases like diabetes, metabolic syndrome, insulin resistance, hormonal imbalance, heart disease etc. will be very beneficial if you limit the sugar intake to the minimum and to consume sugar substitutes with the lowest glycemic index. You can apply coMra Therapy in any case, when your body needs support and healing as this method is very gentle and non-invasive and you can find all the details about the treatments in the coMra User Guide. The healthy diet is an important part of every healing process as it supports the body into recovering and creating new lifestyle.

To start using coMra, first search your health issue in the coMra User Guide. If you can find it, start applying the relevant treatment protocol. If you do not find it, start with coMra Universal 3 and coMra Universal 5 protocols. If you have questions and need support by an expert, please contact us.

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