One of the most detrimental ingredients in many modern diets is processed and refined sugars. White sugar, corn syrup, and similar products have been associated with a range of health conditions, including diabetes, heart disease, and even cancer. While many people consume tons of refined sugar products without even realizing it, it doesn’t have to be that way. There are natural sugar replacements that can add sweetness to baked goods, beverages, and more.

Why It’s Smart to Ditch White Sugar and Go with Natural Sugar Replacements

Sugar may make an item taste sweet, but that’s about the only pseudo-benefit it provides. White sugar is devoid of nutritional value, offering only empty calories. It doesn’t contain vitamins, minerals, protein, or essential fats.

Plus, consuming processed sugars can lead to undesirable side effects. It may interfere with the body’s ability to regulate hunger, which could cause a person to eat more calories and, subsequently, gain weight. It may also negatively impact your metabolism, insulin production, and fat storage processes.

Additionally, high sugar consumption levels are linked to a range of diseases and medical conditions, some of which can be deadly. Heart disease, cancer, and diabetes are all on that list.

Finally, sugar is actually addictive. When consumed, it leads to a dopamine release, the same process that occurs with addictive drugs. As a result, a person can develop sugar cravings, increasing the odds they will overeat.

5 Natural Sugar Replacements That Can Be Healthier Than White Sugar

If you want to avoid white sugar, corn syrup, and artificial sweeteners, you’re in luck. There are plenty of natural sugar replacements that can add sweetness to a food or drink that don’t involve chemicals you might prefer to avoid.

Here are five natural sugar replacements to try if you want to ditch the white stuff.

1. Stevia

A sweetener that’s extracted from the leaves of the Stevia rebaudiana plant, stevia is a zero-calorie white sugar alternative. Consuming stevia has no known connection to weight gain or increasing a person’s odds of becoming obese. Plus, it may provide some health benefits, such as lower blood sugar and insulin levels.

It’s important to note that the stevia plant can be used to produce two different kinds of sweetening compounds. Both stevioside and rebaudioside A come from the plant and can be in products labeled “stevia.” However, their tastes are slightly different. You may want to try products featuring each of the options separately as well as those that combine the two, allowing you to track down an option that makes your taste buds the happiest.

2. Honey

Honey can be an excellent alternative to white sugar. Along with containing antioxidants as well as some trace amounts of various vitamins and minerals, it is also linked to a range of potential health benefits. It may reduce LDL cholesterol and triglycerides for those with diabetes and decrease C-reactive protein (CRP), an inflammation marker.

When it comes to blood sugar levels, honey’s impact tends to be less dramatic than white sugar. However, it does still contain fructose and can cause blood sugar and insulin to rise, so it might not be the best option for everyone.

3. Xylitol

A sugar alcohol with a flavor that is very similar to sugar, xylitol is naturally found in many fruits and vegetables as well as corn and birch wood. It has 40 percent fewer calories than sugar, does not raise blood sugar, and does not lead to an uptick in insulin levels.

Plus, xylitol may improve dental health, reducing the risk of tooth decay and cavities. It may also promote better calcium absorption.

It is important to note that, while xylitol is typically well-tolerated, eating large quantities can lead to some digestive distress, something that is true for many sugar alcohols. It’s possible to experience bloating, gas, or diarrhea, though typically won’t in low amounts.

4. Coconut Sugar

Made from the sap of the coconut palm, coconut sugar actually contains some nutrients, including potassium, iron, calcium, and zinc. It’s lower on the glycemic index than sugar, so its impact on insulin levels is smaller by comparison.

However, it does have a similar calorie content. As a result, it shouldn’t be treated as a low-calorie natural sugar replacement. Instead, it’s an option that won’t lead to as dramatic a change in blood sugar as regular sugar would.

5. Erythritol

Another sugar alcohol, erythritol only has 6 percent of the calories you’d find in sugar. Plus, since the body doesn’t have the required enzymes to break it down, it remains largely unchanged before it is excreted from the body. When consumed, it won’t raise insulin or blood sugar levels.

Plus, it’s very well tolerated. Usually, only mild digestive issues may occur, and typically only when consumed in large quantities.

Most people know that drinking enough water is important. It’s a common health recommendation that led many to start carrying a water bottle with them wherever they go. But not everyone understands why consuming enough H2O is so critical and exactly how it helps the body. If you’d like to find out, here’s a look at ten ways water benefits your body.

10 Ways Water Benefits Your Body

1. Body Fluid Balance

On average, an adult body is about 60 percent water. It is part of a range of bodily fluids, many of which are critical for health. They assist with core functions like circulation, digestion, and body temperature regulation. Plus, the water plays a role in lubrication, including the creation of tears and saliva.

If you aren’t getting enough water, your bodily fluids may be compromised. In some cases, your body won’t be able to create enough. In others, the composition of the fluid might not be ideal. All of those scenarios affect your health, which is why staying hydrated is so important.

2. Weight Loss or Management

While water doesn’t technically cause you to lose weight, it can help you keep your calorie consumption under control. Water doesn’t contain any calories. By substituting another drink – like soda or juice – with water, you are reducing the number of calories you take in.

Additionally, if you drink water before a meal, you might feel fuller, faster. This could cause you to eat less, leading to weight loss or making it easier to avoid overindulging.

3. More Muscle Energy

When you don’t get enough water, your cells will struggle. They need the right amount of fluids and electrolytes, or they can begin to wither. When this happens, you are more likely to experience muscle fatigue.

By consuming enough water before exercising, you are ensuring your cells can maintain the right balance. Since you lose water when you sweat, drinking water before a workout and sipping it throughout can help keep everything in order.

4. Better Looking Skin

Your skin relies on water, and actually contains quite a bit of it. Dehydration can actually make your skin drier or might cause wrinkles to appear more pronounced. While the fine lines and wrinkles won’t disappear if you overhydrate, consuming enough water can make sure your skin isn’t suffering from the ill-effects of dehydration.

5. Kidney Function

Your cells produce waste products that have to be removed from the body. Mainly, blood urea nitrogen is a significant concern. This water-soluble waste product can pass through the kidneys and is sent out in urine. But, if you don’t consume enough water, your kidneys won’t perform as well as they could.

Plus, not drinking enough H2O can put you at higher risk for kidney stones. This is especially true if you are chronically dehydrated, and your kidneys don’t have the fluids they need to get waste materials out of the body.

6. Joint Comfort

The joints in your body also rely heavily on water. Fluids surrounding your joints provide lubrication, allowing them to move more smoothly. Additionally, the fluid acts as a cushion, giving you a degree of protection, especially from high-impact activities like running or jumping.

By staying hydrated, you are making your joints feel more comfortable. This makes it easier to participate in physical activities, even if you suffer from conditions like arthritis.

7. Nutrient Absorption

Certain vitamins, minerals, and nutrients aren’t properly absorbed by the body if you are dehydrated. Some are water-soluble. Without water, they don’t dissolve properly and can’t be moved through the body correctly.

For example, B-complex and C vitamins are all water-soluble. Once dissolved, they can reach the small intestine and enter the bloodstream, ensuring they can get absorbed and support various bodily functions.

8. Cognitive Function

Dehydration can make you feel mentally foggy. You might have trouble concentrating on the task at hand or otherwise remaining alert. Your short-term memory may even suffer, potentially causing you to be forgetful.

By staying hydrated, you are ensuring your cognitive function is as high as possible. Essentially, you are supporting your brain, making it easier for you to stay focused.

9. Improved Mood

Being dehydrated isn’t the most fun. The negative effects on the body can make you frustrated or anxious, or you could become annoyed at your level of fatigue or inability to focus. As a result, your mood isn’t ideal.

When you drink enough water, you are incidentally supporting a better mood. When you feel that you are physically at your best, your mental state typically becomes more positive as well.

10. Keeping You Alive

Severe dehydration is incredibly dangerous. If you don’t get enough water, certain bodily functions may fail. This can lead to issues like significant electrolyte imbalances, brain swelling, kidney failure, or seizures. In the worst-case scenario, it can even result in death.

While it may sound extreme, it can happen. And you don’t necessarily have to be sweltering in extreme heat to get that dehydrated. When you drink water, you are taking active steps that keep you alive and healthy.

Getting Enough Water

While most people have heard the recommendation that they need to drink eight 8-ounce cups of water every day, that isn’t always the case. People’s water needs vary. You might want to consume more or might be able to get away with less, depending on your activity level, where you live, health conditions, medications you are taking, and other factors.

The National Academies of Sciences, Engineering, and Medicine state that, on average, men need about 15.5 cups each day from all sources, while women need 11.5 cups. But that’s just an average. Those in hot climates, who suffer from certain medical conditions, or exercise could need more. If you aren’t sure how much you need, talk with a medical professional. They can help you determine what’s right for you.

Nearly every person has heard that it’s important to eat your veggies. You’ve likely been told that, when you eat green vegetables as part of a meal, you are making a smart choice. You’re ensuring your diet is giving your body what it needs to thrive.

But not everyone knows why green veggies are so vital to health. With that in mind, here are ten reasons to eat green vegetables.

1. Antioxidants

When you want a reliable source of antioxidants, it’s wise to eat green vegetables. Green veggies are rich in vitamin A, which helps your build maintain its natural defenses. Plus, you’ll also get a solid dose of vitamin C, vitamin E, and vitamin K, which help with healthy bones and skin as well as healing and protecting against cell damage.

2. Minerals

Consuming green vegetables, particularly dark leafy greens, ensures you are getting enough of certain minerals. For example, spinach is an excellent source of magnesium, a critical mineral for muscle health that also assists with calcium absorption and, as a result, helps with bone formation and strength.

Green veggies can also help you get enough potassium, which acts as a mineral and electrolyte. It works with sodium to keep heart rhythms in check and muscle contractions right. Plus, it may assist with the prevention of stroke, osteoporosis, and kidney stones.

3. Fiber

Natural fiber can help you feel fuller longer. Plus, it aids digestion and slows the speed at which the human body can absorb sugar. When you eat green vegetables as part of a meal, it can help with the prevention of blood glucose spikes.

4. Eye Health

When you eat dark leafy veggies, you are taking in lutein and zeaxanthin, both of which benefit eye health. Since you need at least 10 mg a day, adding more vegetables to your diet helps you reach the minimum threshold with greater ease.

Plus, the vitamin A also helps with eye health. It supports normal vision, and green veggies are a great source.

5. Serotonin

Getting enough folate, which is found in leafy green vegetables, might help improve your mood. Folate is critical for the production of serotonin, one of the feel-good chemicals in the brain.

6. Hydration

If you want to stay hydrated, choosing the right foods can help. Green vegetables contain a lot of water, so they can assist with hydration when eaten.

7. Iron

Low iron levels in the body can lead to some significant side effects. You might end up with iron deficiency anemia, experience unexpected hair loss, or worse. Luckily, green vegetables as a good source of iron, so they can help you ensure you are getting enough.

8. Weight Management

The majority of green veggies are low in carbohydrates and low in fat. If you are looking to lose weight, adding more greens to your diet can help if you use them as a substitute for higher-calorie foods. If you’re happy with your weight, eating more green vegetables might make it easier to maintain your weight, ensuring you feel full and aren’t tempted by sweets or fatty foods that could lead to weight gain.

9. Protein

If you’re looking for non-animal protein sources, green vegetables need to be in your meals. Along with providing you with complex carbohydrates and fiber, you’ll also get some protein. A cup of broccoli can give you six grams of protein, while a cup of spinach has one.

10. Disease Prevention

Various studies show that increasing the amount of green leafy vegetables you eat could help prevent certain diseases. Your chances of developing cardiovascular disease might go down significantly by eating them, and they might also slow age-related cognitive decline.

Bonus: Finding Ways to Eat Green Vegetables More

Incorporating more green vegetables into your diet doesn’t have to be complicated. While the most obvious approach is to eat a salad every day, that isn’t your only option.

Green leafy vegetables like spinach and kale are commonly added to smoothies. This intake increase method can be ideal for those who don’t love the taste of leafy greens, as it allows you to disguise them with healthy fruits.

Another great option for getting more green vegetables onto the plates of people who don’t love veggies is to puree them. Then, you can incorporate some into a variety of sauces, including spaghetti or pizza sauce, without them necessarily being noticed.

If you don’t mind the taste of leafy greens, consider making a wrap with lettuce leaves instead of tortillas. Romaine can work particularly well thanks to the size of its leaves.

You can also add green vegetables to a lot of recipes. Egg scrambles and fajitas can both be elevated with some green pepper. Adding some spinach to a soup, casserole, or lasagna is also pretty easy. Options like zucchini can even be thinly sliced or spiralized, allowing them to sub for noodles in pasta-style dishes.

Plus, just because you don’t like one green veggie doesn’t mean you might not enjoy another. Try a variety and see which ones make your taste buds happy, then work to incorporate more of them into your diet.

Nearly everyone struggles with their memory from time to time. Whether you are a college student preparing for a big exam, a professional trying to stay sharp for your job, or a senior who wants to preserve their capabilities, working to improve your memory is always a smart move.

The human brain is surprisingly adaptable, and it can be taught to be more effective when it comes to retaining new information and recalling memories. Even a few simple changes can be surprisingly effective. If you want to improve your memory, here are eight things you can do.

1. Try Meditation

Memory involves more than one process. Initially, new information is held in your short-term memory, a sort of temporary storehouse for incoming details. These memories are quickly accessible while you are working with those ideas. But, if they won’t be beneficial beyond the moment, they often aren’t retained.

Meditation gives you the ability to enhance your working memory. You can retain more information in the short-term and recall it with greater ease. In some cases, just two weeks of regular meditation can have an enormous impact.

2. Get Enough Rest

When you are highly stressed or overly tired, your memory often falters. By getting enough rest, you are giving your brain a break, ensuring that fatigue doesn’t impact memory formation and recall.

First and foremost, you need to make time for restful sleep. Memory consolidation typically occurs when a person is sleeping, allowing short-term memories to get stored as long-term memories, and giving the mind time to process what you’ve experienced.

Precisely how many hours of sleep a person needs can vary from one person to the next, though aiming for seven to eight hours is usually a good place to start. However, even naps can help with memory consolidation, so adding in a short one during the day isn’t a bad idea.

Secondly, schedule in breaks when you are doing tasks that involve dealing with a lot of new information so that you can give your brain a rest. For example, after doing an activity that is going to be taxing for your memory for 30 minutes, set it down for five to 10 minutes and do some relaxing deep breathing, fix yourself a cup of tea, or do something that doesn’t require much brainpower. Then, you can return to the activity for another 30 minutes, repeating the cycle until you are done.

3. Don’t Forget to Exercise

Regular exercise is known to help with memory recall and can also enhance spatial memory. By making time for workouts, you aren’t just ensuring your body is in good shape, but your mind as well.

Either 150 minutes of moderate activity or 75 minutes of vigorous activity during a week is a good target, according to the Mayo Clinic. The nature of the aerobic exercises matters less than the intensity you workout at, so choose your favorite ones to make sure you enjoy the activity while you are doing it.

4. Eat (and Drink) Right

When you’re hungry, it’s usually hard to concentrate. By eating at the right times, you can make sure that you have the ability to focus, making it easier to form new memories.

However, you also need to make sure that you eat a balanced diet. Your body needs calories, minerals, vitamins, and water to function correctly. If your diet is deficient in vital nutrients, your caloric intake is too low, or you’re dehydrated, your memory will suffer.

Aim to consume at least three servings of vegetables and two servings of fruit a day. Select a variety of plant foods to ensure you get the right nutrients too. When possible, avoid highly processed foods and drinks, and limit your sugar intake. Also, make sure to consume enough water so that you can stay hydrated.

5. Repeat What You Learn Out Loud

Repetition can be the key to memory formation. Every time you repeat something, you are making it easier for your brain to integrate the information into your memory.

Repeating what you learn out loud can be an effective way to aid memory formation. For example, if someone tells you their name, say it back to them. You can do the same thing with information like addresses and meeting times.

6. Make Time for Friends and Family

Humans are social creatures. While focusing on “serious” activities might seem like the best option for improving memory, making time to have some fun with friends and family is also important.

When you have strong relationships, you are enhancing the health of your brain. Active social lives can potentially slow memory decline, and having a good time reduces stress, something else that can harm your memory if it is left unchecked. Plus, socializing is great for your emotional health, too, which is a bonus.

7. Eliminate Distractions

When you need to learn something new, distractions are the enemy. Whether this involves noisy children, loud coworkers, sounds from a radio, or social media notifications, anything that breaks your attention from the task at hand is hindering your ability to form lasting memories.

Ideally, seek out a space where you can eliminate distractions when you need to focus. Also, turn off any smartphone or computer notifications that would usually attract your attention, ensuring that a new post or email doesn’t disrupt you while you concentrate.

8. See a Doctor

If your memory has declined in a noticeable way over a fairly short period, you need to see a doctor. There are many health problems that can lead to memory issues, and treating the condition could lead to memory improvements.

While Alzheimer’s disease and dementia are the conditions most commonly associated with memory loss, heart disease, diabetes, ADHD, hormone imbalances, and even certain medications can also have an impact on your cognitive function. Certain mental health concerns – like depression, ADHD, anxiety, and others – may also impact memory formation.

By treating the underlying medical condition, your memory may naturally improve. As a result, speaking with a doctor is critical to ensure you receive the proper treatment if it is necessary.

Vaccinium myrtillus, the bilberry, is a small plant with a long history. Its fruits are considered to be a superfood and have several available forms and many ways to be used in the kitchen. See what the bilberry fruit is and what significant impact it might have on your health.

Description and History

Bilberries — also known as whortleberries, European blueberries, or huckleberries (to name a few) — are close cousins to blueberries but are slightly smaller. Like blueberries, they are sweet with a hint of acidity. Bilberry shrubs grow only 6 to 12 inches tall and are native to northern Europe, though now you can find them growing wild in the Rocky Mountains, European and Asian regions, and other parts of the Arctic and subarctic Northern Hemisphere.

These sweet, deep-blue berries (and sometimes the leaves of the shrub) have been used since the Middle Ages as medicine for diarrhea, scurvy, infections, burns, diabetes, and improving vision. In the 1700s, herbalists became better acquainted with the medicinal uses of bilberries and treated bladder stones, scurvy, and coughs with them. The story of Royal Air Force pilots consuming bilberry jam for improved night vision during World War II sparked the current interest in the fruits. They are still used to treat cardiovascular conditions, diarrhea, urinary tract infections, eye problems, and diabetes. Ongoing studies seek to determine their usefulness in treating and preventing cancer, dementia and Alzheimer’s, and liver and kidney disease.

The bilberry fruit’s wide range of uses is little wonder, as it is a rich source of an antioxidant called anthocyanin, which gives the fruit its beautiful color. Not only is it rich in antioxidants, but it also contains tannins and flavonoids; vitamins A, B1, B2, C, E, and K; and minerals like chromium, manganese, zinc, and iron.

Health Benefits

Although there have only been a few high-quality clinical trials on the benefits of bilberry fruit, this superfood still has several centuries of traditional medical use to back it. Consuming bilberries can produce the following effects:

• Improved vision. Anthocyanin antioxidants and vitamin E found in bilberries stimulates the production of rhodopsin, a pigment in the eyes that aids adjustment to light changes. One study found that these same compounds were highly successful in halting cataract progression. [1]
• Cardiovascular health. Compounds in bilberry fruits can prevent platelet accumulation, strengthen capillaries, and improve circulation. Flavonoids in the leaves of the plant may be helpful for improving circulation in people with diabetes (which, in turn, promotes their retinal health).
• Reduced inflammation. Anthocyanin and tannins act as anti-inflammatory compounds, helping to treat diarrhea, nausea, indigestion, mouth or throat irritation, and the effects of aging. The fruit’s anti-inflammatory properties also make it practical for preventing cancers such as leukemia, colon cancer, and breast cancer. It may be the most effective berry for cancer cell inhibition [1].
• Control of diabetes. Bilberry fruits remain the most popular herbal option for diabetes treatment in Europe [2]. They can help relieve symptoms such as poor circulation and may help stimulate insulin production.
• Improved cognition. One study in the Journal of Nutritional Biochemistry concluded that the bilberry’s phenolic compounds might reduce symptoms in people with dementia and Alzheimer’s [3].
• Liver and kidney health. By raising glutathione and vitamin C levels and lowering nitric oxide, bilberry fruits can improve liver health. They have also been reported to support kidney function and halt kidney failure by aiding the excretion of heavy metals and by contributing to the maintenance of creatinine, urea, and nitrogen levels in the blood.

Be aware that, as with all medicinal products, you may experience some side effects from bilberry supplements. Allergic reactions to bilberry fruits and supplements have occurred, and consuming high concentrations of bilberry products can cause toxicity. Taking these supplements before and after surgery or while you are pregnant or nursing may have harmful effects. Finally, interference with blood-thinning medications can slow clotting, and interactions with diabetes medications may cause hypoglycemia.

Available Forms

Bilberry fruits are available in dried or powdered form. Sometimes the leaves are dried for tea, but that’s not for long-term use. Supplements are also available as tablets, capsules, and drops. Typical doses include:

• 20 to 60 grams of dried berries daily
• 160 milligrams of extract twice daily
• 1 to 2 teaspoons of mashed berries or finely chopped dried leaves as tea.

These products and supplements can be purchased online or at health food stores. Bilberry fruits are also available in their fresh form when either harvested in the wild or homegrown. Bilberry seedlings can be purchased and grown with exceptional ease. Just plant them in full sun (in colder climates) or partial shade (in warmer climates). Although they need protection from excessive heat, they will thrive with little care and in poor soil. You can harvest the berries in the fall and eat them raw, dry them, or turn them into tea, pie filling, juice, or jam. Try one or more of the following recipes.

Recipes

Dried Bilberries

Spread bilberries on a sheet pan in a single layer. Dry in a 200 degree (F) oven for 6 to 8 hours, checking frequently.

Bilberry Juice

You need:

• 1 pound bilberries
• 5 ounces superfine sugar

Add bilberries and 1 cup of water to a saucepan. Bring to a boil and cook until the berries burst. Strain through a muslin-lined sieve. Return to saucepan, add sugar, bring to a boil, and simmer for a few minutes. Store in a sterilized bottle.

Dilute to taste with hot or cold water, or with sparkling water, for a refreshing drink. The syrup is also good in salad dressings or over ice cream.

Bilberry Pie

You need:

• 1 pound shortcrust pastry (homemade or bought)
• 1 pound bilberries
• 3 ½ ounces of superfine sugar
• Butter (for greasing the pie dish)

Preheat your oven to 375 degrees (F) and grease the pie dish. Combine the berries and sugar, and set them aside for 10 to 15 minutes. Prepare your pie crust as needed.

Assemble the pie by placing one crust in the bottom of the dish, spooning in the filling, and covering the top with a second crust. Crimp the edges of the top and bottom crusts and cut a slit in the top crust for steam. (At this point, the pie can be frozen.) Bake the pie for 45 to 50 minutes (allow five extra minutes if baking from frozen).

When you remove the pie from the oven, you can sprinkle it with some sugar and allow it to cool slightly. Serve with ice cream or, more traditionally, clotted cream.

Bilberries, the close cousins of blueberries, are tasty morsels with potent anti-inflammatory properties. Give them a try and experience these and other health benefits of this wild-growing superfood.

References

[1] Herbal Medicine: Biomolecular and Clinical Aspects (2nd ed.), “Chapter 4 Bilberry (Vaccinium myrtillus L.)” CRC Press/Taylor & Francis 2011

[2] Acta Diabetologica, “What herbalists suggest to diabetic patients in order to improve glycemic control? Evaluation of scientific evidence and potential risks” September 2004

[3] Journal of Nutritional Biochemistry, “Anthocyanin-enriched bilberry and blackcurrant extracts modulate amyloid precursor protein processing and alleviate behavioral abnormalities in the APP/PS1 mouse model of Alzheimer’s disease” January 2013

Sources

Foodfacts.mercola.com, “What is Bilberry Good For?”

Gardening Know How, “Bilberry Plant Information: Learn About Bilberry Cultivation And Care”

Lavender and Lovage, “Mum’s Bilberry Plate Pie and Clotted Cream”

National Center for Complementary and Integrative Health, “Bilberry”

Organicfacts.com, “8 Surprising Benefits of Bilberry”

Science Direct, “Bilberry”

SweedishFood.com, “Blueberry Cordial”

Web MD, “Bilberry”

Wonder How To, “Dry Fruit in Your Oven – No Dehydrator Required”