6 Ways To Make You Poop Better (and More Often)

As a nutritionist, poop is one of my favorite topics to talk about. We all do it, but many of us shy away from talking about it. And let’s face it, articles about ways to make you poop better may not make for the most tantalizing reading list, but when the intestinal tract does not cooperate and constipation is a problem, as it is for up to 27 percent of the population, this type of information can suddenly become especially relevant.

Consistent bowel movements are important for eliminating toxins from the body. Experts generally agree that having fewer than three bowel movements per week or producing hard, small, dry stool is the definition of constipation. With all of this in mind, here are six conventional and not so ordinary ways to make you poop on a regular basis.

Take probiotics 

Whether you choose to take a probiotic supplement, or include fermented foods rich in beneficial bacteria in your diet, or both, these microorganisms are well researched for their ability to prevent and treat gastrointestinal issues by helping restore balance to the microflora in the intestinal tract.

Choose foods with verified live cultures of beneficial bacteria like kefir, sauerkraut, fermented vegetables, tempeh, kimchee, and miso. Probiotic supplements should include a several species and should contain a minimum of 50 billion CFUs (colony forming units, which is how you measure them).

Drink more water

A general rule regarding drinking water is to consume half your weight in ounces per day; that is 70 ounces if you are 140 pounds. Pure water is preferred, but fruits and vegetables high in water contribute to that total, as do other liquids like tea or soups. Sufficient water intake is essential for preventing constipation. When we are properly hydrated, our stools are soft and easy to eliminate.

Consider digestive enzymes

Along with probiotics, digestive enzymes can be an effective way to promote and support a healthy digestive system and intestinal tract and, by association, help prevent constipation. Digestive enzymes are minute proteins that break down specific molecules. If we are deficient in any of the digestive enzymes (e.g., amylases, lipases, proteases, peptidases, among others), our bodies are unable to break down food as it should, contributing to constipation.

Digestive enzymes are produced by the body, but they are also found in raw, unprocessed foods like fruits and vegetables (examples include pineapple which contains bromelain, and papaya which contains papain). Supplements can contain enzymes sourced from plants (pineapple, papaya, probiotics, yeast, fungi) and/or animals (e.g., pancreatin from hogs or oxen). After the age of 35, our bodies start to produce less enzymes so taking a digestive enzyme can help if you are experiencing digestive upset (although you can take it even if you are not experiencing any gas or bloating and you just want some extra help to break down your food). I personally take two digestive enzymes before I eat a cooked meal, and three HCL (hydrochloric acid) capsules after the meal if I’m eating an animal protein (eggs, beef, chicken, etc.).

Exercise

Although exercise in general can help keep your intestinal tract healthy and assist with elimination, some activities are more beneficial than others, such as brisk walking and jumping. Both jumping rope and using a rebounder are especially helpful, and the latter (which is similar to a trampoline) is much kinder to your joints. Exercising on a rebounder helps activate the lymphatic system and stimulate and stretch the walls of the colon. Rebounding for 10 to 15 minutes several times a week may help keep you regular and provide great aerobic exercise as well!

Focus on fiber

If you are consuming a lot of fresh fruits and vegetables, whole grains, and seeds, getting sufficient fiber is typically not an issue. However, many of us fall short in the fiber category. We need 25 to 30 grams of fiber per day and when we fall short, pooping can be a problem.

Tracking your fiber intake for a day or two is a good way to see how much you are really getting. If you are consistently below the recommended amount, gradually increase the amount of fiber-rich foods in your diet. Boosting your fiber intake too quickly can result in bloating, gas, and stomach cramping.

Change poop position

Conventional Western toilets are not well designed for bathroom duty because they force us to place pressure on the rectum, which translates into straining when eliminating. Instead, the best posture for pooping is to squat with your knees higher than your hips, which is what using the Squatty Potty allows us to do. Lifting the knees straightens the rectum and can work to help prevent constipation, hemorrhoids, irritable bowel syndrome, and other related conditions.

You can make your own version of the Squatty Potty by finding (or making) a short, sturdy bench that fits under the front of the toilet. When you sit on the toilet and place your feet on the bench, your knees should be elevated comfortably to a level higher than your hips.

Boost magnesium levels

Pregnant women are often familiar with taking magnesium to prevent or treat constipation since the symptom is common during pregnancy (I know this too well having had three kids!). However, low magnesium levels, or a deficiency of this mineral, can affect anyone (70% of us are deficient at this very moment). Magnesium attracts water into the feces, which makes them softer and easier to eliminate. The mineral also helps relax muscles, which can be helpful if there is any tension in the intestinal tract walls that can contribute to constipation.

Adding more magnesium-rich foods to your diet (e.g., leafy greens, nuts, legumes, avocados, bananas) is highly recommended to assist better intestinal health. Additional help can come from supplements (e.g., magnesium citrate or bysglycinate).

Check thyroid function

This may be a surprise: one of the first signs of a low-functioning thyroid (hypothyroidism) is constipation. Typically, people with hypothyroidism have a low T4 (the main thyroid hormone) and high TSH (thyroid stimulating hormone), resulting in sluggish muscles that line the digestive and intestinal tracts. This leads to stool moving too slowly through the intestines and eventually causing constipation.

If you suspect you may have hypothyroidism (other symptoms include fatigue, mind fog, hair loss, bloating, muscle pain, loss of sex drive), consult a trusted healthcare provider who is familiar with thyroid function and who understands the need for your TSH to be below 2 for it to be functioning properly.

This Popular Pain Killer Drug Claims More Lives than Any Other Drug. Use This Natural Remedy Instead

The practice of treating pain is assuredly as old as the human race itself.  Anyone who has ever witnessed someone (especially a loved one) in pain, knows how much everyone wants to help them.  And so human history is filled with some seemingly foolish and not so foolish methods of treating pain.  Ancient cultures, believing pain was a punishment from the gods, offered religious offerings and sacrifices.

South Americans practiced trepanation (creating holes in the head to alleviate pain) while in North America natives were holding pain pipes to a persons skin to suck the pain out.  Hippocrates had Greek women chewing on willow leaves during pregnancy (a great idea as it contains salicylic acid… a key ingredient in Aspirin).  By the middle ages Theriac was common which consisted of up to 64 different compounds in a honey base.  Another common analgesic that has been in use for thousands of years is opium and it’s derivatives such as Laudanum (mid 16th century) and morphine by the 19th century.  By 1830 opiate addiction had become such a problem the British mobilize warships to the China coast to help stop the opium trade (known as the “First Opium War”).

Since then many attempts have been made to re-engineer opium into a safer analgesic for medical use.  More recently this has taken the form of a product called Tramadol (often prescribed to treat acute pain associated with surgery, childbirth, pancreatitis, neuropathy and chronic back pain, etc).  Designed to reduce constipation and respiratory depression (two common side affects of opiods), it unfortunately also has a long list of side affects that include: nausea, dizziness, dry mouth and indigestion, etc.  Another more disturbing things about Tramadol are the withdrawal symptoms that can last up to 7 or 8 days verse 3 to 4 for other codeine analogues.

Despite these negative side-affects, the use of Tramadol has been growing as it is marketed as a safer alternative to other opiod analgesics such as hydrocodone and oxycodone (the former being the most abused prescription drug in the US).  However, A 2010 study conducted by the Kentucky Regional Poison Center looked at poison emergencies in 4 sates from 2003-2009 and found that the number of Tramadol related emergencies increased from 401 to 1009 cases per year during that time period.  In 2010 there were over 16,000 Tramadol related ER visits in the entire US.

Perhaps we should be looking at some natural alternatives to this and other dangerous pain medications.

Essential Oils for Pain

Wintergreen: The health benefits of Wintergreen Essential Oil can be attributed to its properties as an analgesic, anodyne, antirheumatic, antiarthritic, antispasmodic, antiseptic, aromatic, astringent, carminative, diuretic, emenagogue and stimulating substance. It contains natural methyl salicylate, the main ingredient in aspirin.

Marjoram: Contains strong sedative properties.  Marjoram essential oil in excellent in treating pain associated with stiffness, migraines, muscle spasms and arthritis.  It can also relax internal organs such as the heart, diaphram and colon.  Also due to is reputation as the “happiness herb” it can offer aid to those suffering from emotional pain as well.

Chia Seeds: REVERSE Depression, Reduce Blood Sugar Spikes, Fight Cancer & Boost Energy

Chia has been around for thousands of years. Chia seeds were a staple of the ancient Aztec diet, and they are now grown commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico. Chia seeds are becoming increasingly common as a source of fiber, omega-3’s, and various other health benefits.

Health Benefits Of Eating Chia Seeds More

Healthy Bones
Gram for gram, chia seeds have more calcium than most dairy products providing 18% of the Recommended Dietary Allowance for adults in a single ounce! As well as being high in several nutrients important for bone health, including calcium, phosphorus, magnesium and protein.

Reverse Depression
Study found that person who consumed more ALA than those who did not had fewer symptoms of depression. Surprisingly, the person who consumed omega-3 from fish did have symptoms of depression. This means that it’s ALA, not other kinds of omega-3s, that aid in reducing depressive symptoms.

Fight Cancer
Chia seeds are rich in alpha lineic acid (or ALA) which is an Omega-3 fatty acid. It is found that ALA limited the growth of cancer cells in both breast and cervical cancers.

Aids in Digestion
Chia seeds are enriched with fiber. Every 100 gram will give you close to 40g of dietary fiber. Fiber is an excellent agent for digestion and helps keep bowel-related ailments (like constipation) away. Fiber also helps in relieving from bowel inflammation, irritability and helps in regulating cholesterol levels as well.

Boost Energy
Chia seeds are known to increase the energy production in the body. The energy produced by these seeds lasts longer allowing one to perform day-to-day tasks without getting tired and stressed.

Weight Loss
It is commonly believed that Chia Seeds can help weight loss, due to the high level of fiber. The fiber absorbs large amounts of water and expands in the stomach, which helps slow the absorption of food.

Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Anti-inflammatory
The anti-inflammatory properties of chia seeds are beneficial for arthritic patients. It has been found to be effective in reducing the pain and inflammation, associated with the condition.

The new fountain of youth may come in the form of eye drops

While everyone was focused on the political shenanigans involving Russia’s interference with the U.S. elections, a different kind of breakthrough was developing in Moscow — one worth noting as the global population continues to age.

Scientists from Lomonosov Moscow State University, working with those from Stockholm University in Sweden, have used a new compound to slow the aging process in mice.

The compound is an artificial antioxidant, SkQ1, and it already is sold in Russia as part of an eye drops solution. It is still undergoing clinical trials in the U.S.

The findings were published in the U.S. journal Aging.

In the experiments, SkQ1 targeted the mitochondria of genetically modified mice. (Mitochondria are double-membraned organelles found in the cytoplasm of cells that are essential to energy production.) The genetically modified mice had had a single mutation introduced into their genome, resulting in accelerated aging and early death of the mutant mice. (These modified mice live less than one year, while a normal mouse lives more than two years.)

When these mice were 100 days old, scientists treated one mutant group with small doses of SkQ1 by adding it to their drinking water. Another group of animals served as a control group receiving only water. At the age of about 200 to 250 days, the difference between the two groups became obvious.

The mutant mice that drank only water aged as expected, quite rapidly. They lost weight, their skin thinned, and they experienced severe curvature of the spine due to osteoporosis. Their mobility and oxygen consumption were decreased as well.

In contrast, these age-related traits were either dramatically slowed in the group treated with SkQ1 or did not appear in that group at all.

Though more studies will probably be needed, this proves researchers’ hypothesis that the compound protects animal cells from the toxic byproducts of mitochondria known as free radicals.

“This work is quite valuable from both theoretical and practical points of view,” Vladimir Skulachev of Moscow State University, creator of the SkQ1 molecule and co-author of the study, said in a statement. “First, it clearly demonstrates the key role of mitochondrially produced reactive oxygen species in the process of aging in mammals. At the same time our study opens the way to the treatment of aging with mitochondrially-targeted antioxidants.”

Skulachev and the team are now working on developing pharmaceuticals based on SkQ1 molecule. The first drug — Visomitin eye drops — is already sold in Russia and has passed Phase 2 clinical trials in the U.S. The next step is an oral form of SkQ1, now in clinical trials in Russia. If these go well, the drug could be approved in two to three years.

Read more here: http://www.miamiherald.com/living/health-fitness/article133979259.html#storylink=cpy

You may love pizza, pastelitos and a swig of Coke. But your heart doesn’t. Really.

Whenever you go grocery shopping, you’re faced with lots of choices: Will you pick toaster pastries or oatmeal for breakfast? Take potato chips or chopped celery as a snack? Whip up frozen dinners or defrost the chicken?

These don’t sound like life-or-death decisions, but they can be.

“Good health and poor health is a cumulative effect of what you do to your body,” said Lillian Craggs-Dino, a registered dietitian at Cleveland Clinic Florida in Weston.

Too often, we’re accumulating an excess of sugar, sodium and fat, resulting in lots of calories and little nutrition. It’s a recipe for health problems like high blood pressure, coronary artery disease, obesity, diabetes and heart failure.

“Heart disease is the No. 1 killer and cancer is right behind it,” Craggs-Dino said. “Diet plays a major role.”

Creating a heart healthy diet means eating more foods rich in fiber, vitamins and minerals and good fats. It also requires ditching foods high in saturated fats, sugar and salt, not an easy feat. 

“We live in the real world so I’m not saying we have to be perfect,” said Sheah Rarback, a registered dietitian on the faculty of the University of Miami Miller School of Medicine and a Miami Herald columnist. “It’s a balancing act.”

But the scales should tip heavily toward a diet of vegetables, fruits, lean protein like fish and chicken, she said.

“The root cause of so many chronic diseases is inflammation,” Rarback said. Countering that are powerful, anti-inflammatory foods including green leafy vegetables, berries, fatty fish and nuts.

Fried foods, sugary beverages, processed meats and simple carbohydrates found in white bread, potatoes, pasta and rice inflame our system.

“We really need to concentrate on carbs,” said Dr. Alvaro Gomez, cardiologist at Miami Cardiac & Vascular Institute, Baptist Health South Florida. “We can’t avoid them completely but we should make a drastic reduction. Carbs are responsible for our monumental epidemic of obesity.” 

In a carb-loving society hooked on pizza, pasta and pastries, fighting a carb-loaded diet is difficult. “In our Hispanic community, rice, potatoes and bread are a humongous part of the diet,” Gomez said. “The body will convert them to fats that lodge in the tummy. Abdominal fat is the root of all evil.”

Fat in the stomach area is considered the most dangerous for heart health. A person with a body mass index (a way of measuring stomach fat) of 25 or more is considered overweight and potentially obese.

“You can start by decreasing portion size,” said Dr. Ana Victoria Soto, a cardiologist at Mount Sinai Medical Center. “We grow up with the notion that we should clean our plate but whatever you’re eating, cut back.”

Here, then, are steps you can take immediately to lose weight and adapt a heart-healthy diet:

● Add up how much sugar you use. The American Heart Association recommends that most women should limit added sugar to six teaspoons a day, men to nine. “A can of soda has nine to 10 teaspoons of sugar,” said Lucette Talamas, a registered dietitian with Baptist Health South Florida.

● Limit salt. Most Americans consume about 3,400 milligrams of sodium a day — more than twice the 1,500 milligrams the American Heart Association recommends. Most salt in our diet is from processed food and restaurant meals, not from our salt shaker. Excess salt raises blood pressure, “known as the silent killer.”

● Eat more fiber. “Fiber naturally brings down cholesterol and blood pressure,” Craggs-Dino said. “The average person eats about 14 grams of fiber a day but men need 38 grams a day and women need 25 to 28 grams a day.”

● Enjoy fruits and vegetables in a rainbow of colors; foods with dark skins are usually nutrient rich.

● Add healthy foods like berries, nuts and grains to salads, soups, sauces and oatmeal. The same policy for garlic and other spices and herbs. 

● Avocados: “An avocado is one of the best things you can eat,” said Dr. Jeffrey Lin, a cardiologist at Mount Sinai. The fruit is loaded with monounsaturated fats, which can help minimize blood cholesterol and blood clots. But they’re also high in calories so don’t binge — a serving size is about a third of a medium avocado.

● Beets: Beets are known to reduce inflammation and help lower blood pressure. They have folate and betaine, a good source of cardiovascular health. Beet juice is also getting popular with athletes.

● Berries: Blueberries, blackberries, raspberries and strawberries are full of heart-healthy nutrients. “They’re high in anthocyanin, which help dilate blood vessels and help lower blood pressure,” Rarback said. Frozen berries (packaged without sugar) are an option all year. Other top fruits include citrus, bananas and papaya.

● Cocoa: You read this right. Chocolate — dark chocolate, that is — can help prevent heart disease. Get chocolate that’s at least 60 to 70 percent cocoa and stick to one square a day. Sorry, milk and white chocolate don’t make the cut. You can also add cocoa powder to sauces (think mole) and stews.

● Legumes: Lentils and beans “are a powerhouse of nutrition,” Talamas said. Beans have lots of soluble fiber, B-complex vitamins, niacin, folate, magnesium, calcium and omega-3 fatty acids. Chickpeas, black beans and kidney beans are all winners.

● Sardines: These tiny fish are also high in omega-3 fatty acids and anti-inflammatory. Just avoid canned versions loaded with salt. Other oily picks: salmon (wild recommended), tuna, mackerel, herring and barramundi.

● Spinach: Green leafy vegetables like spinach are anti-inflammatory, rich in vitamins and minerals and a good source of fiber. Its superfood pals are kale, collard greens, Swiss chard, broccoli, okra, turnip greens and mustard greens.

● Walnuts: These nuts have the most omega-3 fatty acids but almonds and other nuts can help lower bad cholesterol and boost good cholesterol. Eat them plain (no salt, sugar or chocolate) and no more than a handful a day.

● Oatmeal: “It has a special kind of fiber that decreases your bad cholesterol,” Soto said. Oats are rich in vitamins, minerals and antioxidants (which help prevent cell damage). Use steel cut or regular oats (skip instant). Other power grains include quinoa, amaranth, spelt and farro.

● Chia seeds: These little seeds are “loaded with antioxidants and fiber,” said Sonia Angel, coordinator of the Diabetes & Nutrition Center at Memorial Regional Hospital in Hollywood. Seeds are also a source of calcium, omega-3 fatty acids and protein. Also try ground flax seeds, sesame seeds, pumpkin seeds, sunflower seeds and hemp seeds.

Read more here: http://www.miamiherald.com/living/health-fitness/article134172869.html#storylink=cpy

8 Natural Ways to Satisfy Your Sweet Tooth

Added sugar is probably the single worst ingredient in the modern diet.

It has been associated with many serious diseases, including obesity, heart disease, diabetes and cancer.

What's more, most people consume way too much sugar and often have no idea.

Fortunately, there are many ways to sweeten foods without adding sugar. This article explores eight healthy alternatives you can use instead.

Why Sugar is Bad for You

For starters, there is simply nothing good about sugar. It contains no protein, essential fats, vitamins or minerals. There really is no need for it in the diet.

In fact, there is a long list of reasons why you should avoid it.

Sugar interferes with hormones in your body that regulate hunger and satiety. This can lead to increased calorie intake and weight gain (1, 2).

It also harms your metabolism, which can lead to increased insulin and fat storage. In fact, many studies have found a strong link between sugar and obesity (3, 4).

Simply put, people who consume the most sugar are far more likely to become overweight or obese than those who consume the least.

High sugar intake is also associated with some of the world's most deadly diseases, including heart disease, diabetes and cancer (5, 6, 7).

What's more, sugar is addictive. It causes dopamine to be released in the reward center of the brain, which is the same response activated by addictive drugs. This leads to cravings and can drive overeating (8).

In short, sugar is incredibly unhealthy and should be avoided at all costs. Instead, consider the following eight alternatives.

1. Stevia

Stevia is a natural sweetener that's extracted from the leaves of a South American shrub known scientifically as Stevia rebaudiana.

It contains zero calories and has no known links to weight gain.

In fact, human studies have shown that Stevia is not associated with any adverse health effects (9, 10).

Not only is Stevia considered safe, it's also linked to some health benefits.

Several studies show that Stevioside, which is one of the sweet compounds in Stevia, can lower high blood pressure by 6–14 percent (11, 12, 13).

It has also been shown to lower blood sugar and insulin levels, which may help fight diabetes (14, 15).

It's worth noting that the two different sweet compounds extracted from the stevia plant—Stevioside and Rebaudioside A—have slightly different tastes.

Typically available in powder or liquid form, products labeled "stevia" may contain either or both of these compounds in varying amounts.

That's why some varieties taste better than others and it may take some experimenting to find the right one for you.

All things considered, if you need to sweeten something, Stevia is probably the healthiest choice.

Summary: Stevia is 100 percent natural, contains zero calories and has no known adverse health effects. It has been shown to lower blood sugar and blood pressure levels.

2. Xylitol

Xylitol is a sugar alcohol with a sweetness similar to sugar. It's extracted from corn or birch wood and found in many fruits and vegetables.

Xylitol contains 2.4 calories per gram, which is 40 percent fewer calories than sugar.

Also, it does not raise blood sugar or insulin levels (16).

Most of the harmful effects associated with regular sugar are due to its high fructose content. However, xylitol contains zero fructose and thus has none of the harmful effects associated with sugar.

On the contrary, xylitol is associated with multiple health benefits.

Several studies show that it can improve dental health by reducing the risk of cavities and tooth decay (17, 18, 19, 20).

Moreover, xylitol increases your body's absorption of calcium. This is not only good for your teeth but also your bone density, which can help protect against osteoporosis (21, 22, 23, 24).

Xylitol is generally well tolerated, but eating too much of it can cause digestive side effects like gas, bloating and diarrhea.

It's also important to note that xylitol is highly toxic to dogs. If you own a dog, you may want to keep xylitol out of reach or avoid having it in the house altogether.

Summary: Xylitol is a sugar alcohol that contains 40 percent fewer calories than sugar. Eating it may offer dental benefits and protect against osteoporosis.

3. Erythritol

Like xylitol, erythritol is a sugar alcohol, but it contains even fewer calories.

At only 0.24 calories per gram, erythritol contains 6 percent of the calories of regular sugar.

It also tastes almost exactly like sugar, making it an easy switch.

Your body does not have the enzymes to break down erythritol, so most of it is absorbed directly into your bloodstream and excreted in your urine unchanged (25).

Therefore, it does not seem to have the harmful effects that regular sugar does.

Moreover, erythritol does not raise blood sugar, insulin, cholesterol or triglyceride levels (26).

It's considered safe for human consumption and is very well tolerated (27, 28, 29).

Human studies show no side effects of erythritol when consumed daily at one gram per pound (.45 kg) of body weight, though higher doses may lead to minor digestive issues in some people.

Summary: Erythritol is a sugar alcohol that tastes almost exactly like sugar, but it contains only 6 percent of the calories. It is an excellent sugar alternative, especially for people who are overweight or have diabetes.

4. Yacon Syrup

Yacon syrup is extracted from the yacón plant, which is native to South America and known scientifically as Smallanthus sonchifolius.

It tastes sweet, is dark in color and has a thick consistency similar to molasses.

It has recently gained popularity as a weight loss supplement after being featured on The Dr. Oz Show, a TV show hosted by a famous American doctor.

While one small study found that yacon syrup caused significant weight loss in overweight women, more research is needed to validate this claim (30).

Yacon syrup contains 40–50 percent fructooligosaccharides, which are a special type of sugar molecule that the human body cannot digest.

Because these sugar molecules are not digested, yacon syrup contains one-third of the calories of regular sugar or about 1.3 calories per gram.

What's more, studies show that fructooligosaccharides can decrease the hunger hormone ghrelin, which may reduce appetite and help you eat less (31, 32).

They also feed the friendly bacteria in your gut, which are incredibly important for your overall health.

Having healthy gut bacteria has been linked to a decreased risk of diabetes and obesity, improved immunity and better brain function (33, 34, 35, 36, 37).

Yacon syrup is generally considered safe, but eating large amounts of it may lead to excess gas, diarrhea or general digestive discomfort.

Another downside to yacon syrup is that you cannot cook or bake with it, as high temperatures break down the structure of the fructooligosaccharides (38).

Instead, you can use yacon syrup to sweeten your coffee or tea, add it to salad dressings or stir it into oatmeal.

Summary: Yacon syrup contains one-third of the calories of regular sugar. It is also very high in fructooligosaccharides, which feed the good bacteria in the gut and may help with weight loss.

5–8. "Less Bad" Sugars

There are several natural sweeteners that health-conscious people often use in place of sugar. These include coconut sugar, honey, maple syrup and molasses.

While these natural sweeteners may contain a few more nutrients than regular sugar, your body still metabolizes them the same way.

That being said, the natural sweeteners listed below are slightly "less bad" than regular sugar. Nonetheless, they are still forms of sugar.

5. Coconut Sugar

Coconut sugar is extracted from the sap of the coconut plant.

It contains a few nutrients, including iron, zinc, calcium and potassium, as well as antioxidants.

It also has a lower glycemic index than sugar, which may be partly due to its inulin content.

Inulin is a type of fiber that has been shown to slow glucose absorption (39).

Nevertheless, coconut sugar is still very high in calories, containing the same number of calories per serving as regular sugar.

It's also very high in fructose, which is the main reason why regular sugar is so unhealthy in the first place.

At the end of the day, coconut sugar is very similar to regular table sugar and should be used sparingly.

Summary: Coconut sugar contains a small amount of fiber and nutrients. Therefore, it's slightly "less bad" than regular sugar. However, it's still high in fructose and should be consumed in moderation.

6. Honey

Honey is a thick, golden liquid produced by honey bees.

It contains trace amounts of vitamins and minerals, as well as an abundance of beneficial antioxidants (40).

Eating honey may help raise the levels of antioxidants in your blood. High levels of antioxidants in the blood are linked to a lower risk of disease (41, 42).

In fact, honey has been shown to improve several risk factors for disease.

One study found that eating honey for eight weeks significantly lowered "bad" LDL cholesterol and blood triglycerides in individuals with diabetes (43).

It also increased "good" HDL cholesterol. However, in the same study, a marker of blood sugar levels called HbA1c increased, which is not good.

Another study found that eating honey decreased levels of C-reactive protein, which is a measure inflammation (44).

It also lowered homocysteine, another blood marker associated with disease.

Furthermore, both of these studies showed that honey had slightly less harmful effects on blood sugar levels and metabolism than regular sugar.

But despite the fact that studies have shown honey to have some promising health benefits, it still contains fructose, which can contribute to a slew of health problems.

In short, honey is still sugar and not completely harmless.

Summary: Honey contains antioxidants and small amounts of vitamins and minerals. It may offer some health benefits, but at the end of the day, it's still sugar and should not be consumed excessively.

7. Maple Syrup

Maple syrup is a thick, sugary liquid that's made by cooking down the sap of maple trees.

It contains a decent amount of minerals, including calcium, potassium, iron, zinc and manganese.

It also contains at least 24 different types of antioxidants (45).

A couple test-tube studies have indicated that maple syrup may even have anti-cancer benefits, but more research is needed to confirm this (46, 47).

While maple syrup contains some beneficial nutrients and antioxidants, it's very high in sugar. It has a slightly lower glycemic index than regular sugar, so it may not raise blood sugar levels as quickly, but it will still raise them (48).

Much like coconut sugar and honey, maple syrup is a slightly better option than regular sugar, but it should still be consumed in moderation.

Summary: Maple syrup contains some minerals and over 24 different antioxidants. It's slightly "less bad" than regular sugar, but you shouldn't go out of your way to eat it.

8. Molasses

Molasses is a sweet, brown liquid with a thick, syrup-like consistency. It's made from boiling down sugar cane or sugar beet juice.

It contains a handful of vitamins and minerals, as well as several antioxidants.

In fact, blackstrap molasses is higher in antioxidants than both honey and maple syrup (49).

Furthermore, the nutrients in molasses are specifically important for bone and heart health (50, 51, 52).

Overall, molasses makes a fine replacement for refined sugar, but there is no reason to add it to your diet, as it's still a form of sugar.

Summary: Molasses contains nutrients that support bone and heart health and may help regulate blood sugar levels. Nevertheless, it is still high in sugar and should be consumed sparingly.

Avoid Substituting Sugar With These Sweeteners

Some alternative sweeteners may actually cause more harm than good. Some may even be more dangerous than sugar.

Below are sugar substitutes you should try to avoid.

Agave Nectar

Agave nectar is produced by the agave plant.

It's often marketed as a healthy alternative to sugar, but it's probably one of the unhealthiest sweeteners on the market.

It consists of 85 percent fructose, which is much higher than regular sugar (53).

As previously mentioned, high amounts of fructose are strongly associated with obesity and other serious diseases.

Summary: Despite being marketed as a healthy alternative to sugar, agave nectar contains even more fructose than sugar and should be avoided.

High-Fructose Corn Syrup

High-fructose corn syrup (HFCS) is a sweetener made from corn syrup. It's commonly used to sweeten processed foods and soft drinks.

As its name implies, it's very high in fructose.

It can increase your risk of weight gain, obesity, diabetes and other serious diseases like cancer (54, 55, 56, 57).

It is equally as bad as sugar and should be avoided at all costs.

While you won't typically use HFCS as an individual ingredient in your recipes at home, it's commonly found in sauces, salad dressings and other condiments that you may be cooking with.

Summary: High-fructose corn syrup is also high in harmful fructose and should be avoided entirely.

The Bottom Line

Eating too much sugar has been linked to several deadly diseases, including obesity, diabetes, heart disease and cancer.

The sweeteners in this article are good alternatives, though the key word here is alternatives—meaning they should be used instead of refined sugar.

Stevia is probably the healthiest option, followed by xylitol, erythritol and yacon syrup.

"Less bad" sugars like maple syrup, molasses and honey are slightly better than regular sugar, but should still be used sparingly.

As with most things in nutrition, moderation is key.

Fasting For Just Five Days A Month Linked To Health Improvements

Following a diet that mimics fasting may reduce risk factors for disease in generally healthy people, according to a small study. 

Dr. Min Wei of UCLA’s Longevity Institute and colleagues tested the effects of the fasting-mimicking diet on various risk factors for diabetes, heart disease, cancer or other conditions.

The diet (FMD; brand name ProLon) is low in calories, sugars and protein but high in unsaturated fats. Forty-eight study participants ate normally for three months while 52 ate FMD for five days each month and ate normally the rest of the time. After three months, the groups switched regimens. Although all participants were considered healthy, some had high blood pressure, low levels of “good” cholesterol, and other risk factors.

A total of 71 people completed the study, which was published in Science Translational Medicine. Body mass index, blood pressure, blood sugar and cholesterol improved with FMD, but mainly for those who were already at risk. Side effects were mild, including fatigue, weakness and headaches.

Wei and Dr. Valter Longo of the University of California, San Diego, said in an interview published in the journal that while “the great majority” of participants had one or more risk factors for diseases such as diabetes, heart disease or cancer, “FDA trials will be necessary to demonstrate whether periodic FMD is effective in disease prevention and treatment.”

Dr. Joseph Antoun, CEO of L-Nutra, Inc., which produces FMD, told Reuters Health by email that FMD “is intended for use by individuals who want to optimize their health and wellbeing, by overweight or obese individuals who want to manage their weight in an easy and healthy way, and by people who have abnormal levels of biomarkers for aging and age-related conditions.”

That said, Antoun acknowledged that if you have common conditions associated with overweight and obesity such as diabetes, cardiovascular disease and cancer, you should not use FMD without a doctor’s approval.

The product also should not be used by children under 18 or pregnant or nursing women. And it’s not for you if you have certain metabolic diseases, liver or kidney disorders that may be affected by the very low glucose and protein content of the diet, or if you have nut or soy allergies. What’s more, it “should never be combined with glucose-lowering drugs, such as metformin or insulin,” according to Antoun.

Registered dietitian Ashlea Braun of the Ohio State University Wexner Medical Center in Columbus pointed out that researchers compared the fasting-mimicking diet to participants’ usual diet. “Therefore, we don’t yet know how this diet stands up against long-standing approaches already shown to be beneficial, such as the Mediterranean or DASH Diet.”

“It’s not clear if (FMD) enables individuals to consistently meet all micronutrient requirements,” she told Reuters Health by email. “It’s also not known how this type of restrictive diet affects muscle mass in the long term, and what impact this has on various indicators of health.”

“Although there is some evidence showing these type of restrictive diets can help ‘jump start’ people considering lifestyle changes, more research is definitely needed before this is recommended for individuals,” Braun concluded.