Healthy alternatives to sugar consumption -
Each jar of Wedderspoon's Raw Monofloral Manuka Honey is sourced, packed, and sealed in New Zealand, the home to Manuka honey. This Non-GMO Project Verified honey is raw and unpasteurized, which protects the beneficial nutrients. Wedderspoon independently measures the antibacterial potency of their Manuka honey using a measure called KFactor, which ensures you're getting the highest quality honey.
This product has a KFactor 16, meaning that the honey is made primarily from the Manuka plant as opposed to a blend. If you're not a fan of honey jars, Wedderspoon offers a mess-free squeeze bottle and convenient travel packs to take with you on the go.
When used in cooking as a replacement for sugar, the stronger flavor, higher sweetness level, and moisture content require recipe modifications, and it typically is not used in a ratio.
Try a touch of honey in tea for a soothing effect, as it has been shown to have antimicrobial properties that may be beneficial if you have a cold. You can also use it as a flavor enhancer drizzled on yogurt, oatmeal, or fruit. You can also mix it into a dressing to add to a salad or grilled vegetable dish.
All honey is considered an added sugar and should be used in moderation. Key Specs: Serving Size: 1 tablespoon 21 grams Calories: 70 Total Sugar: 16 grams Organic: No Sweetener Type: Added sugar.
Maple syrup , a natural sugar source, is a family favorite for topping waffles and pancakes and can be used in a variety of applications in replacement of table sugar. The Certified Organic Coombs Family Farms Maple Syrup is Grade A with a dark color and robust taste, providing a sweet boost to your favorite recipes with a distinct maple flavor.
Maple syrup contains small amounts of minerals, including manganese, iron, calcium, and zinc, as well as antioxidants. In comparison to honey, maple syrup contains less sugar per tablespoon about 12 grams versus 17 grams in honey. For reference, one tablespoon of table sugar contains 13 grams of sugar.
Coombs supports sustainable forestry and advocates for small farmers. Maple syrup can be used in a variety of ways in the kitchen, including sweetening baked goods, as a topping to yogurt or oatmeal, or adding a touch of sweetness to dressing and marinades.
Research suggests that blackstrap molasses may contain the highest amounts of antioxidants among sweeteners, including maple syrup and honey. This dark, bitter substance is a byproduct of raw sugar cane production that contains a small amount of vitamins and minerals.
The intense flavor can overpower recipes, so it's best to use the bittersweet, sticky liquid in small amounts. Wholesome Sweetener's full-bodied USDA Organic Molasses adds a natural caramel color and flavor to your favorite recipes, including gingerbread, bran muffins, marinades, and BBQ sauces.
Blackstrap molasses contains 10 percent of your daily value of calcium and 20 percent of your daily iron needs. Adding a spoonful to your oatmeal in the morning will add sweetness, a distinct molasses flavor, and some important micronutrients that you may not be getting enough of, especially if you're following a plant-based diet.
You may want to keep in mind that, with 60 calories and 14g carbohydrates per 1 tablespoon serving, Wholesome's Grade-A unsulphured molasses is not low-calorie or low-carb.
Key Specs: Serving Size: 1 tablespoon 20 grams Calories: 60 Total Sugar: 10 grams Organic: Yes Sweetener Type: Added sugar. It is important to distinguish between different types of sugars and sweeteners when assessing what product best suits your dietary needs.
Added Sugar : Added sugars are various forms of simple sugars or simple carbohydrates , including monosaccharides glucose, fructose, and galactose and disaccharides lactose, sucrose, and maltose that are added to foods and beverages during processing or sold individually to be added to food or drinks at home.
There are many different names for added sugar that are used in the food industry, all of which contain calories and affect blood sugar and are therefore considered nutritive sweeteners.
On a nutrition label, the FDA requires that added sugars are listed separately from total sugars unless it is being sold as a single ingredient sugar or syrup like maple syrup, which will just have total sugar.
Sugars that are not considered added sugars are those that are found naturally in foods like fructose in fruit and lactose in dairy products. When these types of naturally occurring sugars are consumed in their whole food form, they come with added nutrients and fiber and are absorbed slower than added sugars.
Examples of added sugars:. The American Heart Association recommends limiting added sugars even more to about 25 grams or less per day for women and 30 grams or less for men. Sugar Alcohols: This category of sweeteners is a type of carbohydrate class called polyols that are FDA-approved sugar substitutes and are not considered added sugar.
Because of their unique chemical structure, they are not fully digested and absorbed and therefore have less of a direct impact on blood sugar. Sugar alcohols vary in their effects on blood sugar, with erythritol ranking the lowest on the glycemic index for sugar alcohols.
Examples : xylitol, sorbitol, lactitol, mannitol, erythritol, and maltitol. High-Intensity Sweeteners: Many high-intensity sweeteners are also referred to as artificial sweeteners, whether or not they are artificially derived. All of these sweeteners are either artificially made or they are plant-derived.
Plant-derived high-intensity sweeteners are not minimally processed—they require a great deal of processing to extract the compounds used to make sweeteners.
High-intensity sweeteners are considered non-nutritive sweeteners, meaning they provide sweetness without added calories, carbohydrates, or grams of sugar and therefore do not directly affect blood sugar. They have a much sweeter taste profile than regular sugar for example, stevia is about times sweeter , so very little is needed to create a sweet product.
The below examples are all FDA-approved:. Examples : Artificially made: aspartame, saccharin , sucralose , neotame, acesulfame potassium, advantame. Plant-derived non-nutritive sweeteners also called, novel sweeteners : monk fruit extract luo han guo , stevia. While research is still inconclusive, some non-nutritive sweeteners may have the opposite effect than intended and may in fact have negative effects on the gut microbiome, blood sugar control, insulin responses, and appetite, and may actually lead to increased sugar cravings.
There have also been some animal studies that have linked artificial sweeteners to cancer risk, however, the NIH National Cancer Institute has deemed that there is insufficient scientific evidence to show that these substances are carcinogenic. A recently published large cohort study suggests an association between the use of artificial sweeteners , especially aspartame and acesulfame potassium, and cancer risk particularly breast and obesity-related cancers.
However, it is important to note that the overall dietary habits and other confounding variables of the study's participants may also play a role in the outcome of the study. More research is needed to fully understand the metabolic effects of artificial sweeteners and their potential impact on human health.
According to a recent news release , The International Agency for Research on Cancer IARC , a department of the World Health Organization WHO , may classify aspartame as a possible carcinogen in the coming months. However, no official statement has been made yet by the WHO.
Sugar alternatives vary in flavor and sweetness. Some products, particularly the more processed options, have bitter aftertastes. If you prefer a very sweet alternative to sugar, stevia or monk fruit is sweeter than regular sugar.
Maple syrup, honey, and molasses have distinct individual flavors, whereas coconut sugar tends to taste very similar to brown sugar. Sugar alcohols are similar to or less sweet than regular sugar. Consider how you intend to use sugar alternatives before choosing one.
When using sugar alternatives in baking, the different tastes, textures, flavors, and chemical compositions can affect the outcomes of the baked good. To learn more about cooking with a sugar alternative, check out our article, Cooking With Sugar Alternatives. Both regular sugar and sugar alternatives can all fit into a healthy diet that is centered on fruits, vegetables, whole grains, legumes, healthy fats, and proteins.
The healthiest alternative to sugar is whole fruits, followed by dried fruits, as they contain added nutrients and fiber. In comparison to table sugar, fruit juices, maple syrup, honey, and molasses are marginally healthier as they contain some vitamins and minerals.
Artificial sweeteners and sugar alcohols contain little to no calories and sugar and therefore do not directly impact blood sugar, making them a good option for those looking to decrease their added sugar intake.
They can also be helpful for those with type 2 diabetes that are struggling to reduce their sugar intake. Kristin Kirkpatrick, MS, RDN , says, "When choosing a substitute for sugar, it's important to think about the product's impact on blood sugar and insulin.
Maple syrup and honey are two natural options, but keep in mind that they also impact insulin and blood sugar. These products should be used moderately and considered in your overall sugar allotment for the day in accordance with the WHO and AHA sugar guidelines.
If the goal is to have little or no effect on blood sugar and insulin, erythritol, monk fruit, and stevia are great choices. Of these, stevia and monk fruit sweeteners are plant-derived and, therefore, more natural choices than other artificial sweeteners on the market, though they are made from highly refined plant extracts rather than whole foods.
The research on artificial sweeteners is mixed, and although they may help decrease your overall calorie and sugar intake in the short term, the long-term effects on weight management and overall health are inconclusive.
Some sugar alternatives are less processed than regular table sugar like honey and maple syrup and, therefore, typically retain small amounts of vitamins, minerals, and antioxidants. Artificial sweeteners and sugar alcohols contain little to no sugar or calories and can therefore be helpful for those looking to cut down on their added sugar intake, but the long-term use of them for weight management and overall health is inconclusive, and they may come with side effects.
Both brown sugar and white sugar are considered refined sugars. The main difference is that brown sugar contains molasses, giving its color and unique flavor. Typically, you can substitute brown sugar for white sugar in a ratio in baking, but the molasses in brown sugar may slightly alter the texture.
Some sugar alternatives can be substituted on a ratio, while others require modifications depending on the sweetness level of the product. Some sugar alternatives, like stevia, may not yield the same browning effects as regular sugar.
Liquid-based sugars like honey and maple syrup may require a reduction in other liquid ingredients and adjustments to cooking times. Many sugar alternatives offer conversion sheets and recipe modification suggestions on their packaging or on the company website. High intakes of added sugars can increase your risk of type 2 diabetes, heart disease, and other chronic illnesses.
According to the Dietary Guidelines for Americans, the U. population on average is consuming almost calories which translates to about 65 grams of added sugar per day.
In an effort to reduce added sugar intake, artificial sweeteners and sugar alcohols have become increasingly popular. While replacing sugar with these alternatives may decrease calorie and sugar intake in some, the long-term effects on overall health outcomes are inconclusive.
In addition, if sugar alternatives are being used to restrict overall food intake for weight loss, you may be at higher risk of weight cycling, which is associated with a variety of subsequent health problems. Sugar alternatives may be particularly beneficial in transitioning off high intakes of regular sugar, but the end goal should be to consume all sugar and sweeteners in moderation and focus on a diet rich in fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats.
Rauchwerk says, "Whatever sweetener you're choosing, I recommend focusing on mindfulness rather than restriction. If you forbid yourself from consuming any sugar, you may feel deprived and ultimately "binge" on sweet foods to make up for it. If you focus on adding more fruits and vegetables into your day and, especially when eating foods with added sweeteners, pay attention to the sensory experience of eating and how you feel afterward, in time you may find your consumption decreases.
Position of the Academy of Nutrition and Dietetics: Use of nutritive and nonnutritive sweeteners. Journal of the Academy of Nutrition and Dietetics. Additional Information on High-Intensity Sweeteners Permitted for Use in Food in the United States.
Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners. Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk.
Nat Med. Published online February 27, Krieger E. Your dopamine sensors are constantly triggered and fuel your desire for junk food. While no amount of willpower can withstand the endless temptation that we all face daily, a little education and changing the way you fuel your body can make a massive difference!
It starts by understanding that not all sugars are created equally. Read to the end of the article to learn how to choose the best natural sugar alternatives for your health and lifestyle goals.
Is it possible to quit sugar altogether? Technically yes, but it would prove quite challenging. While it is possible to survive without sugar, sugars are the building blocks of carbohydrates, the most abundant type of organic molecules in living things, and the primary source of fuel for our bodies.
Blood sugar imbalances caused by excess sugar intake can manifest in different ways. There are the obvious ones that take time to develop like insulin resistance, diabetes, and obesity.
Then there are the less obvious silent symptoms that often go overlooked or attributed to something else. These silent symptoms do more damage than you may realize. Fluctuating mood swings, volatile energy levels, and unexplained inflammatory responses are more than just an annoying part of life.
These are usually just the first signals we receive as a cry for help. Just like a "check engine" light on your vehicle, these indicators could be a warning signal that larger health concerns are looming on the horizon if left ignored.
More obvious symptoms might be headaches, fatigue, and uncontrollable food cravings that impact us in different ways, most notably the quality of day-to-day life.
Several other chronic conditions that can be triggered by high sugar intake are as follows: - Low Immunity - Chromium Deficiency - Faster Aging - Tooth Decay - Stress Increase - Weight Gain- Heart Disease- High Blood Pressure- Irregular Insulin Levels.
An often overlooked effect of sugar on the body is its effect on the digestive tract. However, addressing this issue is mandatory, as dysfunctions in the gut microbiome have been proven to stand at the base of most conditions listed above. Being the host of more than 10 trillion resident microorganisms, from fungi and protozoa to bacteria and viruses, the gut microbiome has been proven to play an essential role in the biosynthesis of vitamins, minerals, and essential amino acids.
The gut microbiome is responsible for the generation of important metabolic by-products left undigested by the small intestine that impacts health in a variety of ways. Diseases like IBD inflammatory bowel disease , atopic dermatitis or psoriasis, type 2 diabetes, atherosclerosis, and autoimmune arthritis have been strongly connected to gut microbiome improper functions.
Studies have shown that increased sugar diets can alter the functionality of the microbiome, by increasing specific bacterial types related to diabetes-associated markers. Most notable of these studies are those that have directly linked sugar alcohols as playing a primary role in microbiome imbalances.
No wonder that many people report flatulence and gastric distress when consuming certain health food products that use sugar alcohols. Sure, your favorite protein bar might show "Zero Sugar" on the label but that's just a gimmicky way to trick you into believing the product is actually good for you.
First, it was Splenda, then came Stevia, next came xylitol and erythritol, and most recently the introduction of allulose. But, one must ask, are these sugar alternatives even healthy?
They barely check the box of natural, but that's only because the criteria for what it means to be "natural" is so vague and misleading. Each new sweetener comes with the same enticing allure — zero calories, no impact on blood glucose, and undigestible "good for you" fiber!
For natural product companies that make food and supplements, part of what makes these options so appealing is that they are tens or hundreds of times sweeter than table sugar and look great on a nutrition label. Take the energy and protein bar market as an example.
Many manufacturers have formulated products around the idea that isomalto-oligosaccharide IMO is a non-digestible carbohydrate that had zero impact on blood sugar. The truth? While true that IMOs are found in certain foods like chicory root, tapioca, and inulin, the form in commercial production is typically IMO syrups which have a more deceptive impact than their whole food counterparts.
This is because the sugars from the natural source are extracted and concentrated to magnify the sweetness component to make them hundreds of times sweeter than the whole food itself.
As a result, IMO syrups have been shown to spike blood glucose and can cause digestive distress, especially in those that suffer from small intestine bacterial overgrowth SIBO.
In summary, the devil is ALWAYS in the details. Feeling a bit unwell after sipping a fizzy beverage or snacking on a protein bar?
Check the label to see what type of sweeteners and food additives are being used and be especially wary of anything that sounds like a chemical and is difficult to pronounce. Mexico and other Latin American countries have been at the forefront of using monetary policy to improve public health.
Over 25 countries throughout the world have adopted a sugar-sweetened beverage SSB tax. While some cities in the United States have followed suit, no statewide mandates for SSB taxes have been made.
It should be no secret that artificial sweeteners like high fructose corn syrup are detrimental to our health. Non-nutritive sweeteners have been added to almost all packaged foods, which has had a catastrophic impact on the health of our population and the planet.
When you look at the insidious damage that they have had on health it's shocking to think that they could ever be approved as being safe for human consumption. It's one of the reasons why some cities and countries around the world have passed soda taxes and have removed vending machines from schools, hospitals, and other public spaces.
This subject is highly politicized and not taken lightly by the Big CPG companies that need to keep their share of your wallet to keep their shareholders happy. That's why they have spent hundreds of millions of dollars lobbying against legislation reform that require taxes on sugary beverages and foods.
But, when you look at obesity rates and other chronic health conditions that are preventable through dietary and lifestyle behaviors it's hard not to argue that every one of these products should come with a warning label like those of alcohol and tobacco.
Change is slow, but it is happening. The biggest catalyst for change has been led by consumer education and demand for better ingredients. As the cheaper option, artificial sweeteners are the preferred option for big businesses but savvy consumers are fighting back with their wallets by avoiding products containing non-nutritive sweeteners altogether.
Now that we've covered some of the more obvious reasons to limit sugar intake and why you should consider healthier and more natural sugar substitutes for health, you're probably wondering what are the best options for satisfying your sweet tooth. This brings us to the question that you've been searching for What is the best substitute for sugar?
Keep reading to find out! Now that we've covered some of the reasons to limit sugar intake and why you should consider healthier and more natural sugar substitutes for health, you're probably wondering what are the best options for satisfying your sweet tooth.
Let this list of the 10 natural best sugar substitute be your guide. From this list, it is the highest ranking replacer of sugar, with added benefits that put even date sugar into second place. Having high levels of B-complex vitamins, iron, potassium, and magnesium, not only adds benefits to our daily intake but also replaces the false sensation of energy given by sugar with high energy levels due to components it brings to our body.
Palmyra Jaggery is also organic, ethically sourced and a sustainable business for the communities who farm it. It also has a glycemic index of 40 making it less disruptive to blood sugar levels - by comparison, white sugar has a GI of and no added nutritional benefit.
Made from dehydrated, ground dates, this type of sugar is the richest in antioxidants, with more content than nearly a dozen of the substances in the same category. It also has a high potassium concentration, making it a perfect alternative to sugar.
Yet, it still contains fructose, meaning it's not the best choice for those trying to keep their blood sugar low.
Maintaining low blood sugar isn't something reserved for people with diabetes, it's an important biomarker that everyone should pay attention to. Although date sugar is less processed than conventional sugar and therefore a bit healthier as it contains added nutrients, we still advise consuming it in moderation.
Additionally, date sugar can be a bit more tricky to work with because it does not dissolve or melt like regular sugar. To maintain the full nutrient density, opt for using the full dates instead of the granulated sugar substitute.
In its pure form, it is one of the most natural and unprocessed forms of sugar, AND, the majority of it is produced in North America. Yes, it is natural, and the only processing it goes through is boiling the maple tree sap, harvested with the aid of a spike.
The quantity of maple syrup you get is only one-tenth of the original amount of sap you collected from the trees. Although maple is one of our favorite natural sweeteners, due to the high caloric content, use in moderation.
Also, be sure to avoid maple-flavored syrups like Mrs. Butterworth's which actually contain almost zero real maple sap and are simple sugar bombs that use high fructose corn syrup and artificial maple flavoring to trick you into thinking it's the same thing.
read those food labels! Yes, it is almost half fructose, but its benefits as a cleansing substance, even having antibiotic properties, both in internal and external usage make it one of the best choices for a healthy alternative to sugar.
Due to the antioxidants and B vitamins, honey has been used as an additive to teas as a cold remedy, which is a great choice to add a little sweetness to your drink, but don't overdo it.
Honey also is an excellent choice as a face wash due to its antimicrobial properties. We love all things coconut, coconut sugar included!
While this isn't number one on our list it does rank high on our list for the top sugar substitutes. Coconut sugar actually comes from the nectar within the coconut blossoms which then goes through a natural processing technique to evaporate the water from the sap, allowing the nectar to crystalize.
The rich brown sugar-like flavor and easy swap for sugar in recipes make this a great alternative to regular sugar but consumption should be limited due to the high amount of fructose content.
It can be used as a swap in most recipes, especially anything that calls for brown sugar. Monk fruit, also known as Luo Han Guo, is a plant native to China that produces a melon-like fruit with sweet compounds called mogrosides which are to times sweeter than sugar.
Mogrosides are non-nutritive - meaning that they do not contain any calories. Because mogrosides are not sugar molecules, they can be used as a sweetener without causing rapid spikes in blood glucose levels like regular white sugar does, making them one of the best zero-calorie sweeteners with added antioxidant benefits.
This natural sweetener has been used for centuries to treat diabetes and obesity, adding antioxidants and bringing no calories to the table. With to times the sweetness of sugar, you can use a lot less of this to meet your sweetness needs with the peace of mind knowing that it won't spike blood sugar or add excess calories because it is a zero on the glycemic index and contains no calories.
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These are usually just the first signals we receive as a cry for help. Just like a "check engine" light on your vehicle, these indicators could be a warning signal that larger health concerns are looming on the horizon if left ignored. More obvious symptoms might be headaches, fatigue, and uncontrollable food cravings that impact us in different ways, most notably the quality of day-to-day life.
Several other chronic conditions that can be triggered by high sugar intake are as follows: - Low Immunity - Chromium Deficiency - Faster Aging - Tooth Decay - Stress Increase - Weight Gain- Heart Disease- High Blood Pressure- Irregular Insulin Levels.
An often overlooked effect of sugar on the body is its effect on the digestive tract. However, addressing this issue is mandatory, as dysfunctions in the gut microbiome have been proven to stand at the base of most conditions listed above. Being the host of more than 10 trillion resident microorganisms, from fungi and protozoa to bacteria and viruses, the gut microbiome has been proven to play an essential role in the biosynthesis of vitamins, minerals, and essential amino acids.
The gut microbiome is responsible for the generation of important metabolic by-products left undigested by the small intestine that impacts health in a variety of ways. Diseases like IBD inflammatory bowel diseaseatopic dermatitis or psoriasis, type 2 diabetes, atherosclerosis, and autoimmune arthritis have been strongly connected to gut microbiome improper functions.
Studies have shown that increased sugar diets can alter the functionality of the microbiome, by increasing specific bacterial types related to diabetes-associated markers. Most notable of these studies are those that have directly linked sugar alcohols as playing a primary role in microbiome imbalances.
No wonder that many people report flatulence and gastric distress when consuming certain health food products that use sugar alcohols. Sure, your favorite protein bar might show "Zero Sugar" on the label but that's just a gimmicky way to trick you into believing the product is actually good for you.
First, it was Splenda, then came Stevia, next came xylitol and erythritol, and most recently the introduction of allulose. But, one must ask, are these sugar alternatives even healthy? They barely check the box of natural, but that's only because the criteria for what it means to be "natural" is so vague and misleading.
Each new sweetener comes with the same enticing allure — zero calories, no impact on blood glucose, and undigestible "good for you" fiber!
For natural product companies that make food and supplements, part of what makes these options so appealing is that they are tens or hundreds of times sweeter than table sugar and look great on a nutrition label. Take the energy and protein bar market as an example. Many manufacturers have formulated products around the idea that isomalto-oligosaccharide IMO is a non-digestible carbohydrate that had zero impact on blood sugar.
The truth? While true that IMOs are found in certain foods like chicory root, tapioca, and inulin, the form in commercial production is typically IMO syrups which have a more deceptive impact than their whole food counterparts. This is because the sugars from the natural source are extracted and concentrated to magnify the sweetness component to make them hundreds of times sweeter than the whole food itself.
As a result, IMO syrups have been shown to spike blood glucose and can cause digestive distress, especially in those that suffer from small intestine bacterial overgrowth SIBO. In summary, the devil is ALWAYS in the details. Feeling a bit unwell after sipping a fizzy beverage or snacking on a protein bar?
Check the label to see what type of sweeteners and food additives are being used and be especially wary of anything that sounds like a chemical and is difficult to pronounce. Mexico and other Latin American countries have been at the forefront of using monetary policy to improve public health.
Over 25 countries throughout the world have adopted a sugar-sweetened beverage SSB tax. While some cities in the United States have followed suit, no statewide mandates for SSB taxes have been made.
It should be no secret that artificial sweeteners like high fructose corn syrup are detrimental to our health. Non-nutritive sweeteners have been added to almost all packaged foods, which has had a catastrophic impact on the health of our population and the planet.
When you look at the insidious damage that they have had on health it's shocking to think that they could ever be approved as being safe for human consumption.
It's one of the reasons why some cities and countries around the world have passed soda taxes and have removed vending machines from schools, hospitals, and other public spaces. This subject is highly politicized and not taken lightly by the Big CPG companies that need to keep their share of your wallet to keep their shareholders happy.
That's why they have spent hundreds of millions of dollars lobbying against legislation reform that require taxes on sugary beverages and foods.
But, when you look at obesity rates and other chronic health conditions that are preventable through dietary and lifestyle behaviors it's hard not to argue that every one of these products should come with a warning label like those of alcohol and tobacco. Change is slow, but it is happening. The biggest catalyst for change has been led by consumer education and demand for better ingredients.
As the cheaper option, artificial sweeteners are the preferred option for big businesses but savvy consumers are fighting back with their wallets by avoiding products containing non-nutritive sweeteners altogether. Now that we've covered some of the more obvious reasons to limit sugar intake and why you should consider healthier and more natural sugar substitutes for health, you're probably wondering what are the best options for satisfying your sweet tooth.
This brings us to the question that you've been searching for What is the best substitute for sugar? Keep reading to find out! Now that we've covered some of the reasons to limit sugar intake and why you should consider healthier and more natural sugar substitutes for health, you're probably wondering what are the best options for satisfying your sweet tooth.
Let this list of the 10 natural best sugar substitute be your guide. From this list, it is the highest ranking replacer of sugar, with added benefits that put even date sugar into second place. Having high levels of B-complex vitamins, iron, potassium, and magnesium, not only adds benefits to our daily intake but also replaces the false sensation of energy given by sugar with high energy levels due to components it brings to our body.
Palmyra Jaggery is also organic, ethically sourced and a sustainable business for the communities who farm it. It also has a glycemic index of 40 making it less disruptive to blood sugar levels - by comparison, white sugar has a GI of and no added nutritional benefit. Made from dehydrated, ground dates, this type of sugar is the richest in antioxidants, with more content than nearly a dozen of the substances in the same category.
It also has a high potassium concentration, making it a perfect alternative to sugar. Yet, it still contains fructose, meaning it's not the best choice for those trying to keep their blood sugar low.
: Healthy alternatives to sugar consumption| The Top 10 Best and Worst "Natural" Sugar Substitutes | It is also used as a tabletop sweetener. The harmful effects of sugar depend completely on the context. With so many companies using HFCS in their products these days it can be difficult to know what to trust. In general, artificial sweeteners are safe in limited amounts for healthy people, including pregnant people. Use profiles to select personalised content. |
| Low-Calorie Sweeteners | Maple syrup can be used Healthy alternatives to sugar consumption a variety of ways in Post-workout nutrition for muscle growth kitchen, including sweetening baked goods, as a consumltion to suhar or oatmeal, or Healthy alternatives to sugar consumption Strong weight loss pills touch of sweetness to dressing Healtthy marinades. Palmyra Jaggery is altefnatives organic, ethically sourced and a sustainable business for the communities who farm it. Products and Services Available Health Products from Mayo Clinic Store A Book: Mayo Clinic on High Blood Pressure A Book: Mayo Clinic Family Health Book, 5th Edition The Mayo Clinic Diet Online A Book: Live Younger Longer A Book: The Mayo Clinic Diet Bundle A Book: Mayo Clinic Book of Home Remedies A Book: Cook Smart, Eat Well Newsletter: Mayo Clinic Health Letter — Digital Edition A Book: Mayo Clinic on Digestive Health. Type: Novel sweetener high intensity. Last Updated: May 31, This article was contributed by familydoctor. |
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However, there are some limitations to this study, including the fact that they measured blood serum levels of erythritol, not dietary intake. Erythritol can be made by the human body and can also be found naturally in certain fruits, mushrooms and some fermented foods, so it cannot be assumed that the circulating levels of erythritol where exclusively from high intakes of artificial sweeteners. More research is needed to fully understand the long-term safety of erythritol and other artificial sweeteners. If you like the texture and light caramel flavor of brown sugar but are looking for a less refined alternative, Terrasoul's Organic Coconut Sugar is a great choice. Coconut sugar, a natural sugar made from the sap of coconut palms, contains small amounts of beneficial nutrients such as minerals and antioxidants, and inulin fiber, which helps to slow the absorption of sugar. It's less processed than white sugar but contains a comparable amount of calories—18 calories per teaspoon. Terrasoul's USDA Organic, Non-GMO Project Verified coconut sugar contains small amounts of potassium, magnesium, zinc, iron, and B vitamins. It's an easy substitute for sugar and can be used as a one-to-one replacement for cane and brown sugar. Plus, it may have a lower glycemic index than sugar. Keep in mind that it is still considered an added sugar and should be consumed in moderation. Key Specs: Serving Size: 1 teaspoon 5 grams Calories: 18 Total Sugar: 5 grams Organic: Yes Sweetener Type: Added sugar. Honey is a source of natural sugar that is sweeter than table sugar and has unique flavor profiles depending on the type and processing methods. Manuka honey, a type of honey native to New Zealand, typically contains more antibacterial and antioxidant properties than traditional honey due to its purity and antioxidant content. Each jar of Wedderspoon's Raw Monofloral Manuka Honey is sourced, packed, and sealed in New Zealand, the home to Manuka honey. This Non-GMO Project Verified honey is raw and unpasteurized, which protects the beneficial nutrients. Wedderspoon independently measures the antibacterial potency of their Manuka honey using a measure called KFactor, which ensures you're getting the highest quality honey. This product has a KFactor 16, meaning that the honey is made primarily from the Manuka plant as opposed to a blend. If you're not a fan of honey jars, Wedderspoon offers a mess-free squeeze bottle and convenient travel packs to take with you on the go. When used in cooking as a replacement for sugar, the stronger flavor, higher sweetness level, and moisture content require recipe modifications, and it typically is not used in a ratio. Try a touch of honey in tea for a soothing effect, as it has been shown to have antimicrobial properties that may be beneficial if you have a cold. You can also use it as a flavor enhancer drizzled on yogurt, oatmeal, or fruit. You can also mix it into a dressing to add to a salad or grilled vegetable dish. All honey is considered an added sugar and should be used in moderation. Key Specs: Serving Size: 1 tablespoon 21 grams Calories: 70 Total Sugar: 16 grams Organic: No Sweetener Type: Added sugar. Maple syrup , a natural sugar source, is a family favorite for topping waffles and pancakes and can be used in a variety of applications in replacement of table sugar. The Certified Organic Coombs Family Farms Maple Syrup is Grade A with a dark color and robust taste, providing a sweet boost to your favorite recipes with a distinct maple flavor. Maple syrup contains small amounts of minerals, including manganese, iron, calcium, and zinc, as well as antioxidants. In comparison to honey, maple syrup contains less sugar per tablespoon about 12 grams versus 17 grams in honey. For reference, one tablespoon of table sugar contains 13 grams of sugar. Coombs supports sustainable forestry and advocates for small farmers. Maple syrup can be used in a variety of ways in the kitchen, including sweetening baked goods, as a topping to yogurt or oatmeal, or adding a touch of sweetness to dressing and marinades. Research suggests that blackstrap molasses may contain the highest amounts of antioxidants among sweeteners, including maple syrup and honey. This dark, bitter substance is a byproduct of raw sugar cane production that contains a small amount of vitamins and minerals. The intense flavor can overpower recipes, so it's best to use the bittersweet, sticky liquid in small amounts. Wholesome Sweetener's full-bodied USDA Organic Molasses adds a natural caramel color and flavor to your favorite recipes, including gingerbread, bran muffins, marinades, and BBQ sauces. Blackstrap molasses contains 10 percent of your daily value of calcium and 20 percent of your daily iron needs. Adding a spoonful to your oatmeal in the morning will add sweetness, a distinct molasses flavor, and some important micronutrients that you may not be getting enough of, especially if you're following a plant-based diet. You may want to keep in mind that, with 60 calories and 14g carbohydrates per 1 tablespoon serving, Wholesome's Grade-A unsulphured molasses is not low-calorie or low-carb. Key Specs: Serving Size: 1 tablespoon 20 grams Calories: 60 Total Sugar: 10 grams Organic: Yes Sweetener Type: Added sugar. It is important to distinguish between different types of sugars and sweeteners when assessing what product best suits your dietary needs. Added Sugar : Added sugars are various forms of simple sugars or simple carbohydrates , including monosaccharides glucose, fructose, and galactose and disaccharides lactose, sucrose, and maltose that are added to foods and beverages during processing or sold individually to be added to food or drinks at home. There are many different names for added sugar that are used in the food industry, all of which contain calories and affect blood sugar and are therefore considered nutritive sweeteners. On a nutrition label, the FDA requires that added sugars are listed separately from total sugars unless it is being sold as a single ingredient sugar or syrup like maple syrup, which will just have total sugar. Sugars that are not considered added sugars are those that are found naturally in foods like fructose in fruit and lactose in dairy products. When these types of naturally occurring sugars are consumed in their whole food form, they come with added nutrients and fiber and are absorbed slower than added sugars. Examples of added sugars:. The American Heart Association recommends limiting added sugars even more to about 25 grams or less per day for women and 30 grams or less for men. Sugar Alcohols: This category of sweeteners is a type of carbohydrate class called polyols that are FDA-approved sugar substitutes and are not considered added sugar. Because of their unique chemical structure, they are not fully digested and absorbed and therefore have less of a direct impact on blood sugar. Sugar alcohols vary in their effects on blood sugar, with erythritol ranking the lowest on the glycemic index for sugar alcohols. Examples : xylitol, sorbitol, lactitol, mannitol, erythritol, and maltitol. High-Intensity Sweeteners: Many high-intensity sweeteners are also referred to as artificial sweeteners, whether or not they are artificially derived. All of these sweeteners are either artificially made or they are plant-derived. Plant-derived high-intensity sweeteners are not minimally processed—they require a great deal of processing to extract the compounds used to make sweeteners. High-intensity sweeteners are considered non-nutritive sweeteners, meaning they provide sweetness without added calories, carbohydrates, or grams of sugar and therefore do not directly affect blood sugar. They have a much sweeter taste profile than regular sugar for example, stevia is about times sweeter , so very little is needed to create a sweet product. The below examples are all FDA-approved:. Examples : Artificially made: aspartame, saccharin , sucralose , neotame, acesulfame potassium, advantame. Plant-derived non-nutritive sweeteners also called, novel sweeteners : monk fruit extract luo han guo , stevia. While research is still inconclusive, some non-nutritive sweeteners may have the opposite effect than intended and may in fact have negative effects on the gut microbiome, blood sugar control, insulin responses, and appetite, and may actually lead to increased sugar cravings. There have also been some animal studies that have linked artificial sweeteners to cancer risk, however, the NIH National Cancer Institute has deemed that there is insufficient scientific evidence to show that these substances are carcinogenic. A recently published large cohort study suggests an association between the use of artificial sweeteners , especially aspartame and acesulfame potassium, and cancer risk particularly breast and obesity-related cancers. However, it is important to note that the overall dietary habits and other confounding variables of the study's participants may also play a role in the outcome of the study. More research is needed to fully understand the metabolic effects of artificial sweeteners and their potential impact on human health. According to a recent news release , The International Agency for Research on Cancer IARC , a department of the World Health Organization WHO , may classify aspartame as a possible carcinogen in the coming months. However, no official statement has been made yet by the WHO. Sugar alternatives vary in flavor and sweetness. Some products, particularly the more processed options, have bitter aftertastes. If you prefer a very sweet alternative to sugar, stevia or monk fruit is sweeter than regular sugar. Maple syrup, honey, and molasses have distinct individual flavors, whereas coconut sugar tends to taste very similar to brown sugar. Sugar alcohols are similar to or less sweet than regular sugar. Consider how you intend to use sugar alternatives before choosing one. When using sugar alternatives in baking, the different tastes, textures, flavors, and chemical compositions can affect the outcomes of the baked good. To learn more about cooking with a sugar alternative, check out our article, Cooking With Sugar Alternatives. Both regular sugar and sugar alternatives can all fit into a healthy diet that is centered on fruits, vegetables, whole grains, legumes, healthy fats, and proteins. The healthiest alternative to sugar is whole fruits, followed by dried fruits, as they contain added nutrients and fiber. In comparison to table sugar, fruit juices, maple syrup, honey, and molasses are marginally healthier as they contain some vitamins and minerals. Artificial sweeteners and sugar alcohols contain little to no calories and sugar and therefore do not directly impact blood sugar, making them a good option for those looking to decrease their added sugar intake. They can also be helpful for those with type 2 diabetes that are struggling to reduce their sugar intake. Kristin Kirkpatrick, MS, RDN , says, "When choosing a substitute for sugar, it's important to think about the product's impact on blood sugar and insulin. Maple syrup and honey are two natural options, but keep in mind that they also impact insulin and blood sugar. These products should be used moderately and considered in your overall sugar allotment for the day in accordance with the WHO and AHA sugar guidelines. If the goal is to have little or no effect on blood sugar and insulin, erythritol, monk fruit, and stevia are great choices. Of these, stevia and monk fruit sweeteners are plant-derived and, therefore, more natural choices than other artificial sweeteners on the market, though they are made from highly refined plant extracts rather than whole foods. The research on artificial sweeteners is mixed, and although they may help decrease your overall calorie and sugar intake in the short term, the long-term effects on weight management and overall health are inconclusive. Some sugar alternatives are less processed than regular table sugar like honey and maple syrup and, therefore, typically retain small amounts of vitamins, minerals, and antioxidants. Artificial sweeteners and sugar alcohols contain little to no sugar or calories and can therefore be helpful for those looking to cut down on their added sugar intake, but the long-term use of them for weight management and overall health is inconclusive, and they may come with side effects. Both brown sugar and white sugar are considered refined sugars. The main difference is that brown sugar contains molasses, giving its color and unique flavor. Typically, you can substitute brown sugar for white sugar in a ratio in baking, but the molasses in brown sugar may slightly alter the texture. Some sugar alternatives can be substituted on a ratio, while others require modifications depending on the sweetness level of the product. Some sugar alternatives, like stevia, may not yield the same browning effects as regular sugar. Liquid-based sugars like honey and maple syrup may require a reduction in other liquid ingredients and adjustments to cooking times. Many sugar alternatives offer conversion sheets and recipe modification suggestions on their packaging or on the company website. High intakes of added sugars can increase your risk of type 2 diabetes, heart disease, and other chronic illnesses. According to the Dietary Guidelines for Americans, the U. population on average is consuming almost calories which translates to about 65 grams of added sugar per day. In an effort to reduce added sugar intake, artificial sweeteners and sugar alcohols have become increasingly popular. While replacing sugar with these alternatives may decrease calorie and sugar intake in some, the long-term effects on overall health outcomes are inconclusive. Fruits can be used as a topping for yogurt , blended into smoothies, and added to baked goods. Using fruit as a natural sweetener enhances the flavor profile of a dish without adding empty calories and artificial additives. For example, ½ cup of blueberries provides:. The monk fruit is a small round fruit harvested from the Siraitia grosvenorii plant, native to Southeast Asia. It has been used in Chinese medicine for centuries, but the U. Food and Drug Administration FDA only recently approved monk fruit extract as an alternative sweetener. Monk fruit contains natural sugars like glucose and fructose, but its intense sweetness stems from its mogrosides, a compound that's —times sweeter than sucrose. Despite being a no-calorie sugar alternative, monk fruit extract is approximately times sweeter than sucrose. In addition to their sweet flavor, the mogrosides also boast antioxidant capabilities with anti-cancer potential. Nutrition facts for one tablespoon serving of monk fruit:. Raw honey is a natural sweetener bees make using the nectar of flowering plants. Honey is slightly sweeter than table sugar, meaning you can use smaller amounts to achieve the same sweet taste. Raw unpasteurized honey is comprised of mainly fructose and glucose, but it also contains small amounts of vitamins and minerals. Raw honey contains trace amounts of B vitamins, iron, potassium , and manganese. However, the most significant health benefit of consuming raw, unpasteurized honey might be its antimicrobial and antioxidant properties. Its natural sweetness can satisfy sugar cravings while also helping to protect the body from oxidative stress and inflammation. Nutrition facts for one tablespoon serving of honey:. Maple syrup is made using the fluid or sap from maple trees. Then, the sap is boiled until most of the water has evaporated, leaving behind a thick, sticky, sugary syrup. While pure maple syrup may have comparable calories to refined sugar, it is considered a preferred alternative due to its nutrient content. Pure maple syrup contains antioxidants and many important minerals, such as manganese and zinc. However, not all maple syrups are created equal. Read nutrition labels carefully. Nutrition facts for one tablespoon serving of pure maple syrup:. Coconut sugar has gained popularity over recent years as a more unrefined and natural alternative to regular sugar. It has a notably lower glycemic index than sugar, meaning it has a decreased impact on blood glucose levels. Coconut sugar is made from boiling down the sap of coconut palm trees, and the sugar produced retains many nutrients from the sap. Coconut sugar contains potassium, iron, zinc, and calcium. Plus, it measures similarly to regular sugar, making it an easy recipe swap. Nutrition facts for one tablespoon serving of coconut sugar:. Blackstrap molasses is a thick syrup made from processing sugarcane. With a rich nutrient profile, it can be considered a healthy natural alternative to regular sugar. It contains magnesium, calcium, iron, and potassium. Plus, it contains essential minerals like copper and manganese. Blackstrap molasses offers a distinct bittersweet flavor and a lower glycemic index than regular sugar. It can add sweetness to beverages, marinades, sauces, and baked goods. Nutrition facts for one tablespoon serving of blackstrap molasses:. Some natural sweeteners may have adverse effects on both short and long-term health. Agave nectar gained popularity as a healthy sugar alternative, but research presents concerning side effects that may cancel out its benefits. Agave nectar is considerably high in fructose, which can contribute to decreased physical activity and increased body fat. Sugar alcohols occur naturally in certain fruits and vegetables but can also be produced chemically. |
| 11 Best Sugar Substitutes (Healthiest Natural Sweeteners) - Dr. Axe | But with so many to choose from, it can be hard to know which sugar alternatives are healthy. Rios-Leyvraz M, et al. It's precision nutrition made incredibly simple. learn more. The problem is that just as the name suggests, this sugar alternative is extremely high in fructose. |
| Why Should I Use a Sugar Substitute? | Br J Sports Med. It is used in medicines, nutritional supplements, and vitamins. Sugar substitutes also are not linked to a higher risk of cancer in people. Hungryroot is like a meal kit company that encourages you to go rogue from the recipe. Honey compounds, such as honey polyphenols, may help modulate inflammation in your body. More tasty recipes that use natural sweeteners instead of refined sugar or artificial sweeteners include:. |
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Health Tips -- Best natural sweeteners to replace sugar - Dr. Hansaji YogendraHealthy alternatives to sugar consumption -
If you buy through our links, we may get a commission. Reviews ethics statement. Sugar and artificial sweeteners are OK in moderation -- but these natural sweeteners can curb your sugar cravings, too. We all like a little treat every now and then, but people's intake of refined sugars has increased dramatically in the last 50 years.
According to the US Centers for Disease Control and Prevention , the average adult consumes 17 teaspoons of added sugars daily, far above recommended levels. Many folks already agree with what the data confirms: People eat too much sugar.
If you're looking for ways to cut added sugars out of your diet, read on to learn about some of the best sugar alternatives. Before we get into sugar alternatives, it's important to clarify that sugar isn't inherently bad for you. In fact, it's vital for your health. Your body turns carbohydrates into glucose, a form of sugar, and this is a primary source of energy to keep your body moving and your brain functioning.
Despite what some popular diet fads advocate, without carbs and sugars, you may experience health problems and symptoms such as low energy, sleep problems and brain fog.
The goal shouldn't be to avoid sugar but to consume the right kinds of sugar. Much of today's American diet consists of added sugars, which are processed and refined to add intense sweetness without much substance.
Ultrarefined white sugar and high-fructose corn syrup are common ingredients in sodas, pastries, bread and condiments. These get delivered quickly to your bloodstream without adding other nutritional value along the way.
Excessive consumption of these sugars can lead to serious health complications , including high blood pressure, diabetes and fatty liver disease. You can find the amount of added sugars on the nutrition facts label and ingredients list of any food item. The higher up added sugar is on the ingredients list, the more sugar is in the product.
Added sugars go by a lot of different names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose and sucrose.
In contrast, natural sugars are unrefined or only lightly processed and found naturally in many foods. Fruits contain fructose, for example, but they're also high in fiber, providing a balanced combination of nutrients for your body. Honey and maple syrup are naturally sweet but also rich in minerals, vitamins and antioxidants.
There are also various natural sweeteners and sugar substitutes that you can add to food and beverages that provide sweetness without the downsides of refined sugars.
Examples of these alternative sugars include sugar alcohols like sorbitol, artificial sweeteners like aspartame and natural sweeteners like stevia. Here's the good news: v-pre If you want to cut back on sugar, you still have plenty of options for keeping things sweet.
Below are six of the best natural sugar alternatives you can add to your diet in place of refined sugars. Honey has long been appreciated not only for its natural sweetness but also for its nutritional value.
Because it's made by bees from plant nectar in the process of pollination, honey contains an array of beneficial plant compounds and antioxidants.
But it's not clear whether sugar substitutes can help people manage their weight over the long term. Sugar substitutes also are not linked to a higher risk of cancer in people.
Studies dating back to the s linked the artificial sweetener saccharin to bladder cancer in rats. Since then, research has shown that those findings don't apply to people. Some research on long-term, daily use of artificial sweeteners suggests a link to a higher risk of stroke, heart disease and death overall.
But other things people do, or healthy habits that people don't do, may be the cause of the higher risk. Other research is looking at long-term use of sugar substitutes and the gut. Many focus on how the gut and brain communicate. Researchers are checking to see if sugar substitutes affect cravings for sweets, the way people feel hunger and how the body manages blood sugar.
Sugar alcohols, stevia and luo han guo can cause bloating, gas and diarrhea. The amount of sugar alcohol that causes these symptoms varies from person to person.
In general, it is safest to take in small amounts of sugar substitutes. And it's best to use sugar substitutes for a short time, or just every once in a while. So try to cut back if you use them a few times a day.
Artificial sweeteners can be a short-term way to help some people lessen their use of sugar and lose or manage weight. In general, sugar substitutes are safe for healthy adults.
But be aware of how sugar substitutes affect your food and drink choices. These ingredients may get your tastebuds used to sweetness. And that can make drinking enough water a challenge.
Products made with sugar substitutes also may give you the wrong message about processed foods. A snack labeled low sugar or no sugar may not be the most nutritious choice. Whole foods, such as fruits and vegetables, usually have the best mix of nutrients for the body.
But artificial sweeteners can help some people enjoy sweetness without excess calories. And if used in moderation, artificial sweeteners can be part of a healthy diet.
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Products and services. Artificial sweeteners and other sugar substitutes Learn about the pros and cons of sugar substitutes, also called artificial sweeteners. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.
Show references Know your limit for added sugars. Centers for Disease Control and Prevention. Accessed Nov. A diet high in added sugars can increase the risk of insulin resistance, high blood sugar, and type 2 diabetes.
And as we now know, because many sugar substitutes are not digested or absorbed into the bloodstream, they have little to no effect on blood sugar and insulin production.
This means that sugar substitutes can potentially help to reduce the risk of diabetes and hyperglycemia. Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.
Ready to take the first step? Start with our quiz to see how Nutrisense can support your health. She's a dietitian at Nutrisense, and has experience working as a clinical dietitian at a VA medical center specializing in oncology and at the Mayo Clinic, working with a wide range of patients ranging from neonates in the NICU to adult ICU.
How It Works Nutritionists Journal. What Is A CGM? Get Started. Promo code SPRING will be automatically applied at checkout! Team Nutrisense. Share on Twitter. Share on Facebook. Share via Email. Reviewed by. Jordyn Wallerius, MS, RDN, CD.
Why Should I Use a Sugar Substitute? Related Article. Read More. Engage with Your Blood Glucose Levels with Nutrisense Your blood sugar levels can significantly impact how your body feels and functions. Take Our Quiz. Reviewed by: Jordyn Wallerius, MS, RDN, CD.
Learn more about Jordyn. On this page. Example H2. Fast Food Breakfast: 8 Healthiest Options in Nutrition. Slow Carbs: What Are They and How to Add Them To Your Diet Nutrition. Explore topics. Women's Health. Mental Health. CGMs and Sensors. Nutritionist Recommended. Weight Loss. Food Experimentation.
While the Healthy alternatives to sugar consumption sugary indulgence is Herbal remedies for urinary tract infections, excessive sugar intake can Digestive health maintenance adverse health conditions, alrernatives as obesity, consumptikn, and metabolic syndrome. Tl manufactured artificial sweeteners, consumpfion sweeteners are found Helathy nature. That said, some natural sweeteners are better for your health than others. Some are more calorie-dense than refined sugar, and others may cause gastrointestinal irritation. Here's the science behind these sugar alternatives, and which ones are best for your health. Still, some natural sweeteners stand out among the rest. Fresh fruits like bananas, berries, and dates are naturally sweet and packed with important nutrients that can support overall health.
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