Eight Natural Alternatives for Replacing Sugar

· May 5, 2019
In order to sweeten your food in a healthy manner, you can try different alternatives for replacing sugar. In addition to preventing health complications, you may obtain other benefits if you eat them moderately.

Despite its delicious flavor, sugar can cause many diseases if you consume it in large quantities. These include obesity, heart disease, and diabetes, among other. However, fortunately, there are many ways you can replace sugar in foods and drinks.

The most natural ways to sweeten your food is by using stevia, honey or xylitol. Read the following for more information.

Products that Replace Sugar

1. Stevia

Stevia

Stevia is a natural sweetener that’s used a lot for replacing sugar, especially for people who are on a weight loss diet. This is due to the fact that it contains fewer calories and doesn’t promote weight gain. It’s extracted from the leaves from a stevia rebudiana bush.

Also, stevia increases the levels of glucose in the blood. Meanwhile, it also reduces them, including insulin levels. This way, it can help fight against diabetes.

It can be used as a powder or liquid, and each presentation can vary in flavor. The variations are linked to the presence and quantity of sweets compounds they have. That’s why there are some presentations that are more well known than others.

2. Coconut Sugar

Coconut sugar contains a small amount of fiber and nutrients. Even though it’s is considered healthier than regular sugar, it has a high content of fructose and should be consumed in moderation.

This might be a good option to naturally replace sugar. However, you must be careful. Remember that everything in excess is bad. Use it only in small amounts to sweeten juices, teas or some meals.

Read this article, too: 5 Treatments With Coconut Oil to Reduce Stretch Marks and Scars

3. Erythritol

Stethoscope and food
Erythritol is an option with fewer calories that can replace sugar.

This product is essentially sugar alcohol, but it only contains 6% of its calories. This makes it a good choice as a substitute if you want to sweeten food or drinks without gaining any weight.

It’s also safe for diabetics to consume because it doesn’t increase their levels of insulin and glucose in the blood.It also doesn’t increase your levels of cholesterol and triglycerides. Therefore, people with cardiovascular risk factors can consume it without it affecting their health.

4. Yacon Syrup

Yacon syrup is extracted from a plant that has the same name. It’s sweet, dark and has a thick consistency similar to molasses.

It contains between 40% and 50 % of fructooligosaccharides, which are a type of sugar molecule that the human body can’t digest. For this reason, just like erythritol, they don’t attribute to greater effects that are harmful to the body.

Even though consuming it is considered to be safe, ingesting this syrup in excess can cause some digestive discomfort. The most common effects are gas and diarrhea.

5. Xylitol

Xylitol is a good replacement for sugar
Xylitol is extracted from natural sources and is a good substitute for refined sugar.

This is a sugar alcohol with a sweetness that’s very similar to it. However, it doesn’t increase blood glucose levels. Sugar tends to increase these levels due to having fructose between its components. In contrast, xylitol doesn’t have it.

This compound also has the ability toreduce the risk of cavitiesand strengthen bone density. This is mainly due to the fact that it increases the absorption of calcium in the body.

6. Honey

This superfood can’t be missed out as a substitute for sugar!

Honey contains antioxidants, vitamins, and minerals that are beneficial for the body. Also, it’s frequently used to treat respiratory problems and strengthen the immune system.

Due to the fact that sugar and all their substitutes shouldn’t be consumed in excess, don’t let yourself get tricked by its delicious flavor. Use it to sweeten coffee and other beverages, but don’t use over a teaspoon.

Check out this article, too: What to Do if You Suffer from Chronic Asthma or Allergies3

7. Molasses

Molasses has a consistency similar to honey. However, it’s darker in color.

Believe it or not, it has nutrients that improve the health of your bones and heart. Molasses can also help with regulating blood sugar levels. For this reason, it’s a very suitable option for diabetics to sweeten their food and drinks.

It’s very good for replacing refined sugar. You just need to add a teaspoon of molasses to what you want to sweeten.

8. Maple Syrup

Maple syrup contains minerals and a large number of antioxidants. It strengthens the immune system, helps the muscles recover, and maintains normal blood sugar levels if it’s not over-consumed.

Also, it helps to reduce anxiety, so its consumption will prevent possible “binges” or overeating. This, in turn, will reduce the risk of obesity.

Nature can offer you many options that can help you enjoy a balanced diet that’s rich in nutrients. So, forget using processed sugar and improve your health. If you’re in the group of people who are at risk for diabetes, then replace sugar by opting for a natural product that could prevent you from falling victim to this disease.

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  • Lustig, R. H., Schmidt, L. A., & Brindis, C. D. (2012). The toxic truth about sugar. Nature. https://doi.org/10.1038/482027a