Animal studies have linked high amounts of stevia with decreased fertility and potential genetic mutations in offspring. For example, an average American man who weighs Like stevia, xylitol is a good sweetener option, though it will have a small effect on blood sugar since it does contain some carbohydrate.
Some people report having gastrointestinal problems when consuming xylitol. These are usually diarrhea, abdominal bloating, and gas. They typically occur at doses of grams or more a day, which is why the general consensus is that 50 grams a day or less is best.
The California Dental Association says that xylitol has been proven to prevent teeth decay by reducing cavities and strengthening tooth enamel as well. To see which is best for you, talk to your doctor. Here are a few natural sweeteners that are low in calories, very sweet, and healthier than processed sugar.
A study found that when xylitol is applied on people with dry skin, it acts as a moisturizer. Meanwhile, when you eat xylitol, it improves the thickness of your skin, making your skin look younger.
It is also a good prebiotic; that is, it feeds the good bacteria in your body. In fact, when you consume xylitol, the good bacteria in your gut ferment xylitol into butyrate. Butyrate has many health benefits. It may help reduce your risk of colon cancer and may be useful for certain health conditions such as high blood cholesterol and resistance to insulin. Xylitol also helps relieve constipation , improves bone mineral density, strengthens your immune system, and helps reduce nasal congestion.
So, xylitol has tons of benefits. Stevia contains the antioxidant kaempferol. Stevia may possibly help lower blood pressure too. Stevia also helps lower blood sugar as well , so maybe helpful for diabetics. If you would like to give stevia a try, you can find some here. Both sweeteners have health benefits, so which one is better may depend on your taste buds. Stevia primarily contains steviol glycosides, which can be used to make a sweetener 10 to 15 times as sweet as regular sugar.
However, products sold as stevia may also refer to high-purity stevia leaf extract, which can be up to times as sweet as regular sugar. Specific steviol glycosides that can create such high-intensity sweeteners include :. Stevia is safe and healthy to consume, even though it's so much sweeter than sugar. It actually contains beneficial nutrients , like proteins and minerals, that remain if you choose to consume stevia plant powder or leaves, rather than the sugar substitute.
Unlike sugar, stevia doesn't accumulate in the body or produce energy; it passes through the gastrointestinal system and is excreted in urine. This essentially means that stevia is a zero-calorie sweetener. Even though stevia has no calories, you shouldn't consume it in excess. Since stevia products can vary, the acceptable daily intake is based on steviol glycosides : 12 milligrams of stevia extracts per kilogram of body weight. However, this means that the average adult would have to consume nearly a gram of steviol glycosides per day to reach the limit — quite a lot since this sweetener is so much sweeter than sugar.
This makes stevia a good alternative sweetener to use in ice creams, baked goods, alcohol, soft drinks and other products. The main downside to stevia is its slightly bitter, licorice-like aftertaste.
It has no harmful effects or side effects. In fact, specific steviol glycosides, like stevioside , act as antioxidants and can help reduce inflammation and improve immune function. Unlike other alternative sweeteners, stevia has been linked to a variety of health benefits , including antiviral, anti-cancer and antidiarrheal effects. Erythritol and xylitol are fairly similar on a chemical level as both are polyols.
This means that the way they act in the body and their side effects are similar. The main difference is that you can consume more erythritol than xylitol; in excess, they'll produce the same gastrointestinal side effects. As an ecologically friendly and low-cost product, however, xylitol is a better choice: it can be easily made from a wider variety of plants and from plants that would otherwise be considered waste.
Xylitol and erythritol vs. Objectively, stevia is better as it's a zero-calorie sweetener compared to xylitol and erythritol, which are both technically low-calorie sweeteners.
Stevia is also usable as a whole plant and more natural as a product, typically with considerably less processing involved.
This means that you can obtain a variety of products , ranging from stevia plant powder to the high-intensity sweeteners that can be extracted from it, rather than only the crystallized versions available for xylitol and erythritol. In the immediate term, calories are not nearly as important to the diabetic as the sugar content. From Nutrition Action Healthletter: Thanks, and good point regarding the brand names. I use Whey Low, a low calorie, low glycemic and low carbohydrate sugar replacement.
The ingredients are Crystalline Fructose, Lactose monohydrate milk and Sucrose. Manufactured by VivaLac Inc. It advertises, Sugar made healthy and bakes and tastes just like sugar. From Nutrition Action Healthletter: Our comments are based on our careful, thorough investigation of the cancer evidence, primarily the three independent studies in animals, as well as the reliability of the independent laboratory that produced them. We consulted with eminent experts in evaluating cancer data.
These studies provide compelling evidence of harm. My husband and I have been using stevia products, such as Truvia, ever since they became generally available. Mixed feelings about purchasing from a large food processor like ConAgra, but we do like the product which has a bit of erythritol. Prior to the big guns getting into the business, a lot of the packaged stevia had a bitter aftertaste. This does not. From Nutrition Action Healthletter: To be fair, Cargill funded much of the research demonstrating the safety of stevia.
We use golden corn syrup for cooking. I cannot find crystallised glucose useful to replace regular sugar in recipes. It is fructose that is particularly bad say many doctors. Thanks, Jacques Cote. Do you have additional information on REB-A? Posted on June 20, April 29, by Michael F.
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