5 SUGAR SUBSTITUTES YOU CAN CONSUME AS NATURAL SWEETENERS

Sugar substitutes are the natural sweeteners that give a sweet taste to food just like sugar but have a lower glycemic index. We consume sugar either as naturally occurring sugar from fruits, vegetables, honey and other natural materials or it can be taken as the one added to foods during processing known as added sugar. According to the health experts women should consume about 6 teaspoons (25 grams) of added sugar while men can consume about 9 teaspoons (38 grams) per day. However with increase in consumption of unhealthy junk and sugary foods our sugar intake is much higher than the recommended limit.

Our body needs some amount of glucose which is most commonly obtained through sucrose from daily diet for important physiological functions. In addition sugar gives sweet taste to food and improves its palatability as well as acceptance. Hence it is difficult to completely avoid sugar. However, too much sugar intake is linked to several lifestyle and chronic diseases such as diabetes, heart disease and even cancer. Consumption of sugary foods especially the one containing added sugar results in sudden rise in blood glucose levels and leads to hyperglycemia. A constant high level of sugar in blood makes it difficult for the hormonal system to metabolize it and eventually leads to several complications including diabetes.

So how can we prevent the consequences of too much sugar intake without compromising on the sweetness in the food? The answer is natural sweeteners! These are the sugar alternatives that are obtained from various plants, fruits or other natural materials. Sugar alternatives can also be artificial sweeteners like saccharin, sucralose, aspartame and others. Food items containing artificial sweeteners are often labelled as sugar-free or diet food items. Artificial sweeteners are often obtained synthetically and so often are thought to be unsafe. However, there is no clear evidence to report the side effects of artificially sweeteners yet.

In this article you can learn about the natural sweeteners that are obtained from herbs, plants, fruits, berries and other natural origin, how do they act as healthy sugar alternatives and what are some of the most popular natural sugar alternatives.

How do the natural sweeteners work?
Natural sweeteners give the food a sweet taste, just like normal sugar. The sucrose known commonly as table sugar is chemically a disaccharide made up of glucose and fructose. The consumption of sugar release glucose in the body which in needed quantity is beneficial to the body. However glucose is absorbed too quickly on the body, making its concentration very high on regular intake. Natural sweeteners contain a varying proportion of glucose, fructose or other monosaccharides. The natural sweeteners are absorbed much slowly by the body. These natural sugar alternatives also show a lower glycemic index meaning their potential to increase blood glucose levels, is lower than that of the regular or refined sugar.  Consumption of natural sweeteners thus helps in maintaining blood sugar levels, which makes them healthier sugar alternatives. This is the most important reason natural sweeteners can be used as sugar alternatives by people with diabetes.


List of 5 popular natural sweeteners to include in daily diet

Honey
Honey is the longest known natural sugar alternative to mankind. Made by the busy bees from flower nectar, honey has been a part of human diet for thousands of years for its sweet taste. Honey contains glucose and fructose as the primary monosaccharaides. It also contains trace amounts of vitamins and minerals. The fructose present in honey is believed to show beneficial effects on glycemic control. Honey is therefore used as sweetening agent in foods made for people with diabetes.

Natural Fruit extracts
Most fruits contain primary or intrinsic sugar. These are the sugars that occur naturally in a substance. The body does not absorb nearly 30% of sugar present naturally in the fruit. It is instead directly metabolised in the gut thereby reducing the chances of increasing the blood sugar level. The fruit extracts, pulps, purees or jams are therefore used to impart sweetness to a substance in place of added sugars. New research reveals that extract of fruits such as Luo Han Guo fruit and Cactus pear fruit can be used as a new source of natural sweeteners.

Stevia
Stevia obtained from the leaves of Stevia rebaudiana Bertoni is trending as a sugar alternative among people who are diet and health conscious. The sweet taste imparted by stevia to the food is reported to be perfect and just like sugar. In one study people were blindly given stevia to taste and asked to report its sweetness. On tasting stevia almost 80% people reported that the sweet taste of given substance was just ‘perfect’! The best part about stevia is it provides zero calories and can actually protect against hyperglycemia and high blood pressure.

Palm sugar
Palm sugar is obtained from different varieties of palm trees. Taking into consideration the availability of the palm trees in abundance and the easy method of processing palm sugar makes it a feasible sugar alternative. Palm sugar shows lower glycemic index without compromising on the sweet taste.  In addition palm sugar contains inulin, a fibre beneficial to gut bacteria that slows down the absorption of sugar in the body.

Dried sweet fruits
Dried berries, fruits, and honey were the naturally available sweeteners known to our ancestors even before sucrose became a popular sweetener and was marketed by the food industry.    Dates, figs, prunes, and apricots are some of the common fruits consumed as dried fruits. Traditionally dried fruits do not contain added sugar and the process maintains its nutrients intact. Dried fruits are the healthier natural sugar alternatives to foods containing refined sugar such as sweets, and candies and are an excellent means to satisfy the sweet tooth. Traditionally dried fruits have a low glycemic index (GI) and thus their intake does not cause blood sugar level rise in people with diabetes. With their natural sugar content, presence of other nutrients like protein and fibres and low glycemic index the dried fruits  appear to be safer natural sugar substitutes.

High sugar intake is linked to several serious illnesses such as diabetes, high blood pressure, heart disease and cancer. Natural sweeteners such as honey, palm sugar, stevia and others provide a safer and natural sugar alternative to regular sugar. Overall, a healthy diet that provides essential nutrients such as vitamins, proteins, good fat, mineral and fiber is important for maintaining good health. Reduction in intake of added sugar can be achieved by replacing regular table sugar with natural sugar alternatives. You can consult our experts to understand your dietary needs and make required changes to your dietary pattern. 

Need help with the healthy diet plan? Contact us! 

Have any queries regarding natural sweeteners? Ask us in the comments below.

Superfoods for Healthy Hair: What your Hair Needs Daily?

Food for hair growth is one of the best natural remedies to improve the quality and health of hair. Nutrition plays an important role in maintaining our overall health and hair is not an exception. Hair follicles from which a healthy hair grows absorbs the nutrients directly from the blood stream. Intake of unhealthy food actually results in hair problems such as dandruff, hair fall, premature greying and others. On the other hand, consumption of healthy diet especially the one that contains food for healthy hair can act as the best remedy for hair issues. This article lists down some of the best foods for healthy hair and what to eat for faster hair growth.

Iron-Rich Foods to Prevent Hair Loss

Iron is an important mineral that prevents hair fall and maintains its integrity. Iron-deficiency anemia is a well-known cause of hair loss. However, even if you are not an anemic, you may have low levels of iron and this can cause thinning of hair. The cells in the hair follicle matrix are the most rapidly dividing cells in the body. The deficiency of iron acts as a cofactor for ribonucleotide reductase, the rate-limiting enzyme for DNA synthesis thus causing hair loss. Iron also helps to carry oxygen to every organ in the body including the hair roots. Research suggests that people with hair loss tend to have low iron levels. One study found that serum ferritin level below or equal to 30 ng/ml is strongly associated with hair loss.



What should you eat?

• Green leafy vegetables: About 100 g of green leafy vegetables such as spinach, amaranth, bengal gram leaves, cauliflower greens, radish leaves, and other provide 18 to 40 mg of iron.

• Nuts: Nuts such as almonds, cashews, walnuts, hazelnuts, and others are good sources of iron as well as some more nutrients needed for healthy hair.

Nuts (28 g)	Iron(mg)
Almonds	1.1
Cashews	1.9
Walnuts	0.8
Hazelnuts	1.3

Meat and Fish: Meat and fish contains hem-iron, the bioavailability of which is much higher than the non-heme iron present in plant sources.

Meat (100g)	Iron (mg)
Chicken	1.21
Pork	1.1
Fish	0.55

Healthy Fats for Smooth and Shiny Hair

Deficiency of polyunsaturated essential fatty acids can lead to loss of scalp hair as well as lightening of hair. In men androgen is responsible for causing male pattern thinning and baldness as this male hormone can cause destruction of hair follicles. Unsaturated fatty acids may reduce the action of androgen by inhibition an enzyme 5 alpha reductase and thus prevent hair thinning and subsequent balding. Lipids are considered to be major determinants of the physical properties of hair. Fats and lipids are responsible for conditioning the hair and also improving its texture. Arachidonic acid, an omega-6 fatty acid, may promote hair growth by enhancing follicle proliferation.

What should you eat?

• Walnut: Walnut contains alpha-linoleic acid and zinc that help to condition the hair and prevent hair fall. It also is packed with other essential nutrients such as proteins, fibres, minerals and vitamins for healthy hair. Walnut contains a high proportion of polyunsaturated fatty acids also known as good fat.
• Fish: Omega 3 fatty acid is an important nutrient for hair health the deficiency of which can result in a dry scalp and dull hair. Fish varieties such as salmon and mackerel provide omega-3 fatty acids, protein, vitamin B-12 and iron. People who prefer vegetarian food may get plant-based omega-3 fatty acids from foods such as flaxseed and walnuts.

Vitamins for Preventing Hair Thinning

Vitamin A, C, D, E and the B complex are important for hair growth and overall integrity of hair. One study found that women who had hair loss showed significantly low vitamin D2 levels. However, there is no evidence to prove that supplementation with Vitamin D can prevent hair fall. Vitamin E and the members such as tocotrienols and tocopherols are potent antioxidants. Intake of tocotrienol supplementation has been reported to show significant increase in hair number. Biotin, or vitamin H, is believed to increase protein synthesis. There is very limited data about the efficacy of biotin in preventing hair fall. However, biotin is considered as a superfood for hair growth possibly due to its beneficial effect on treatment of brittle nails which also contain the same protein keratin as hair. 

What should you eat?

• Coloured fruits and vegetables: Spinach, carrots, tomatoes, sweet potatoes, papaya, mango etc. are rich in carotenoid that gets converted to vitamin A in the body.
• Citrus Fruits: Vitamin C is abundantly available in fresh amla, orange, lemon, guava, and certain vegetables such as tomatoes.
• Whole grains: Whole grains such as wheat, rice, ragi, bajra, jowar, etc. contain vitamins like E, B complex, niacin, thiamine and riboflavin.
• Dairy products: Milk, cheese, curds, and cottage cheese (paneer) contain Vitamin B12 which is essential to prevent the loss of hair. Milk and cheese also contains some amount of Vitamin D.

Proteins and Amino Acids for Stronger Hair

Protein is one of the most important nutrients for hair growth as hair itself is made up of a protein keratin. A low intake of protein can result in hair changes that include hair thinning and hair loss. In one study researchers found that intake of amino acid L-lysine along with iron supplementation improved hair loss and hair thinning caused by Telogen effluvium.

What should you eat?

• Beans and Legumes: People who do not prefer meat for their protein can consume beans and legumes. Soya bean is the only vegetable food that contains all eight essential amino acids needed by our body. Other beans such as kidney beans, black beans, chick peas, split pea, and lentils also serve as superfoods for hair growth.
• Meat proteins: Meat, chicken and fish are the most common sources of protein. Animal proteins are of high quality as they provide all the essential amino acids in right proportions.
• Milk Proteins: Milk proteins possess high biological value, which is almost equal to that of meat, eggs and other animal proteins.

Food Source (100g)	Protein content (g)
Pulses, beans and  legumes	22
Meat and poultry	22
Egg	11
Milk	30

Antioxidants to Prevent Hair Damage

Antioxidants are the compounds that can fight free radicals or the reactive oxygen species either produced from metabolic processes endogenously or consumed through extrinsic factors. High level of free radicals is associated with hair problems such as hair loss, premature greying and even balding. In one study researchers noted that patients with alopecia hair loss showed excessive free radical generation in the scalp. The patients also had high levels of antioxidant enzymes that failed to fight the free radicals.

What should you eat?
Nutrients such as zinc, selenium, and vitamins A and E, polyphenolic compounds especially those found in green tea and other plant sources can be consumed as antioxidants.

• Fruits and Vegetables: Research suggests that high doses of isolated antioxidant supplements may actually trigger the production of reactive species. Hence, it is best to consume natural antioxidants present in fruits, vegetables, and grains.
• Green Tea: Green tea contains catechin and Epigallocatechin Gallate (EGCG) that acts as powerful antioxidant to reduce the number of free radicals. It is believed to have 5 alpha reductase inhibiting properties, which helps to block destructive effect of androgen on hair follicle thereby preventing hair loss.

Hair experts suggest that people who eat unhealthy and nutritionally inadequate diet tend to suffer hair problems such as dry scalp, dull hair, hair fall, dandruff and others. However, it is important to consult a professional who can help you to choose the right diet for hair problems as overconsumption of certain nutrients may prove harmful to hair. If you have been dealing with hair loss or other hair issues and looking for natural remedies, you can meet our experts. 

Yes, I want to prevent hair loss! Contact us 

Have any queries regarding hair loss? Ask us in the comments below.

6 Reasons Obesity is Seriously Fatal to Health

Obesity is now a disease! A few decades ago it was considered that being obese or overweight is just a symptom of excessive body fat or it is a state of body. However, its connection to several chronic mental as well as physical illnesses, increased risk of mortality, and need for interventions for treatment makes it a serious disease itself. Obesity is a global problem. Most developed countries have been dealing with this issue for a long time. However, today in countries like India where malnutrition has always been a concern, almost 50 % of urban population is obese. According to some latest reports, India ranks among the top 5 countries with highest number of obese people. Obesity is not limited only to adults; in fact childhood obesity too is a serious problem especially due to high intake of junk food and lack of physical activity, which together results in excess weight gain. According to one study nearly 22% of school going children in metro cities are overweight or obese.

Obesity is defined as excessive amount of fat in the body. People who are obese are at high risk of developing conditions such as high blood pressure, high cholesterol, diabetes, infertility or even cancer. And, again these conditions are no more a concern only for adults. Childhood obesity is a precursor for metabolic syndrome, mental illnesses, respiratory problems, and glucose intolerance all of which can track into adulthood. This article explains how excess body fat is linked to some serious illnesses that make obesity a really fatal disease that needs more attention.

Obesity is closely linked to diabetes
Obesity has been considered as one of the most common risk factors for type 2 diabetes. The association between diabetes and obesity appears to be so common that the scientists have coined a term “diabesity”. Experts have studied a relationship between obesity and diabetes more closely because almost 90% of people with type 2 diabetes are overweight or obese. Research reveals that obesity reduces insulin’s ability to control blood glucose. In response, your body starts producing more insulin in an attempt to bring the blood glucose levels to normal. With the passage of time, body suffers exhaustion of producing excess insulin and this eventually results in diabetes. Obese individuals also show high level of fatty acids which interfere with insulin signalling.

Obesity can cause serious heart problems
A co-relation between increased levels of fats especially the triglycerides and high density lipoprotein (HDL) cholesterol and cardiovascular diseases is well-known. Several clinical studies have identified obesity as an independent risk factor for heart diseases. Research has also revealed that the risk of heart attacks and other cardiovascular conditions is almost double in people who are obese than those with normal body weight. Obesity increases oxidative stress due to high levels of free radicals produced by the fatty tissue. In addition inflammation in the fat tissue results in formation of plaque inside the blood vessels. This is the main mechanism for possible link between obesity and heart diseases. Some research also suggests that in obese people, gut bacteria may contribute to formation of plaque in the blood vessels. Many people believe in the misconception that high cholesterol and heart diseases are older person’s problems. However, evidence suggests that process of cholesterol build up actually begins in childhood and progresses slowly into adulthood. Interestingly, clinical studies have reported that fatty depositions can occur in the first few decades of life and a significant portion of adolescents and young adults show presence of advanced lesions of plaque.

Obese people are more likely to develop depression
The link between obesity and depression seems to be logical due to social stigma and pressure of achieving perfect body image. However, scientists have found that it’s not just the social factors but obesity is linked to depression due to some biological mechanisms too. In obese people, fat tissue is loaded with inflammatory markers which result in chronic inflammatory state, the same mechanism that is also responsible for causing depression. Obese children and adolescents are at higher risk of developing depression due to peer victimization and weight-based teasing. Several evidence-based studies have shown that obese teens have a higher incidence of mental health problems such as depression, anxiety, and poor self-esteem than non-obese teens.

Back pain is very common among obese individuals
Low back pain is one of the most common health issues and nearly 80% of adults experience at least one episode of back pain during their lifetime. The common contributing factors for back pain include increasing age, heavy physical work, smoking habits, and obesity. Research shows that overweight or obese people tend to show the strongest association with low back pain. Excess body weight puts a lot of pressure on the spine, modifies spinal posture and function thus causing the onset of chronic back pain. Clinical studies suggest that overweight is associated with disk degeneration. In addition, obesity may also cause weakness and stiffness of the lower back muscles, possibly leading to low back pain and disability.

Excess fat increases risk of arthritis
Research suggests that obesity and pain are significantly related to each other. Obesity is considered as a risk of factor for developing arthritis as well as worsening the existing arthritic condition. An obese person is 60 % more likely to develop arthritis than someone of normal body weight. This is the reason weight loss is an important aspect for treating arthritis. Experts have found that obese individuals have more severe joint degeneration in the knee joint compared with normal weight or underweight individuals, which leads to osteoarthritis of knee. According to experts every 5 kg of weight gain results in about 36% increase in the risk of knee osteoarthritis. Obesity causes chronic inflammation in the body which could also contribute to inflammation of joint resulting in arthritis.

Obesity can eventually lead to respiratory problems
Obesity is considered as a chronic health condition due its association with several other disorders such as diabetes, cardiovascular conditions, back pain, joint pain and others. As per new research obesity is also strongly linked with respiratory symptoms and diseases, including, obstructive sleep apnea syndrome (OSAS), chronic obstructive pulmonary disease (COPD), asthma, pulmonary embolism, and aspiration pneumonia. Excess fat causes decrease in lung volumes, excess weight on the anterior chest wall lowers respiratory muscle endurance that increases work of breathing and airway resistance, which eventually leads to other chronic respiratory problems. In addition chronic inflammation in obesity is also responsible for causing lung diseases.


Excess body weight that results in obesity is a precursor to several chronic illnesses. Therapeutic lifestyle changes that include diet control, stress management, and weight loss have become an integral part of treatment for most lifestyle disorders. Weight management is the most natural and easiest way to prevent chronic illnesses.

Struggling with obesity? Contact us to get the best natural weight loss plan.

Have questions about harmful health effects of obesity? Ask in the comments below