Harvard-trained doctor shares 8 best natural sweeteners in his new cheat sheet

Healthy sugar alternatives: Control blood sugar with the health benefits of monk fruit, berries, dates, and others (Images: Canva)

Many people think that sugar is bad for them, but the truth is that our body turns much of the carbohydrates from food into glucose (sugar), and the cells use this glucose for fuel and energy. While sugar doesn’t harm, it matters significantly where it comes from.

Added sugars in processed foods, such as bread, soda, ketchup, and others, are harmful to the body as they contain empty calories with no nutritional benefit. These can trigger problems like blood sugar spikes, insulin resistance, obesity, and more. However, naturally occurring sugars are safe to consume and can help satisfy sweet cravings.

Dr Saurabh Sethi, a US-based gastroenterologist trained at AIIMS and Harvard, in his new cheat sheet on Instagram, revealed substitutes that taste sweet but don’t contain processed sugar. They also have fewer calories, making them suitable for those on a weight loss plan.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Best foods with natural sugar

Health benefits of monk fruit

Monk fruit offers the cleanest, natural, zero-sugar sweetness. It is low in carbs and doesn’t spike blood sugar. It can be used in food and beverages like tea, coffee, smoothies, and juices.

Health benefits of allulose

Allulose is considered the best sugar-neutral sweetener, a good alternative for people with diabetes. It has little impact on blood sugar, and when taken with carbs, it can even reduce post-meal glucose spikes.

Health benefits of berries

Berries are highly enjoyed by many, and why not? They offer the cleanest, natural sweetness. They are low in sugar, high in fibre, and antioxidants, which make them ideal for diabetics. They can also be enjoyed with a healthy Greek yoghurt.

Health benefits of nuts

Nuts provide the best blood sugar buffer. With their protein, fibre, and healthy fats, they stabilise blood sugar. Cashews and pecans are said to have a sweet taste which can satisfy your cravings.

Health benefits of green tea

Green tea is hailed as an insulin-supporting drink. It lowers blood sugar, reduces inflammation, and helps manage weight better.

Health benefits of dates

Dates are the cleanest sources for a sweet fix. They are nutritionally dense and can be used as natural sweeteners in desserts and beverages.

Health benefits of apple cider vinegar (ACV)

ACV has the best carb-slowing acid effect. It keeps blood sugar in control by slowing digestion and reducing post-meal spikes. It also improves insulin sensitivity. Many consume it to manage weight.

Health benefits of chicory root

Chicory root is the best source of blood sugar-friendly fibre. It is packed with nutritional benefits, is good for digestion, and helps regulate appetite.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.