6 natural sweeteners and sugar substitutes

The consumption of sugar, especially added and refined sugars, which are not naturally present in the food we eat, has significantly increased. Consequently, many individuals find themselves addicted to the taste of sweetness.
6 natural sweeteners and sugar substitutes

In the era of processed food, the American eating habits have rapidly transformed. The consumption of sugar, especially added and refined sugars, which are not naturally present in the food we eat, has significantly increased. Consequently, many individuals find themselves addicted to the taste of sweetness.

As per the Centers for Disease Control and Prevention, the average adult consumes 17 teaspoons of added sugar per day, exceeding the recommended limit. An optimal diet should include no more than 10% of calories from added sugar, which amounts to 12 teaspoons in a 2,000-calorie daily intake.

What are others reading:

Many individuals acknowledge that excessive sugar intake is a health issue. If you're one of them and searching for ways to minimize your consumption of added sugar, continue reading to discover some of the most effective sugar alternatives.

What are the alternatives to sugar?

It's important to note that sugar is not inherently detrimental to your health, as it is a vital source of energy for the body. Carbohydrates are converted into glucose, a type of sugar that provides energy to keep the body functioning and the brain active. While some trendy diets suggest eliminating carbs and sugars, doing so can result in low energy levels, sleep problems, and difficulty concentrating.

Rather than completely avoiding sugar, the focus should be on consuming the right kinds of sugar. Unfortunately, many modern diets rely heavily on added sugars, which are processed and refined to provide intense sweetness without any substantial nutritional value. Common ingredients such as ultra-refined white sugar and high-fructose corn syrup are added to foods like sodas, pastries, bread, and condiments, providing a quick energy boost without any other nutritional benefits. Overconsumption of these sugars can lead to serious health issues, including diabetes, high blood pressure, and fatty liver disease.

The nutrition facts label and ingredients list of any food item can reveal the amount of added sugars present. The closer added sugar is to the beginning of the ingredients list, the higher the quantity of sugar in the product. Added sugars come in many forms, including brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose, and sucrose.

In contrast, natural sugars are either unrefined or lightly processed and found naturally in many foods. For instance, fruits contain fructose but also provide a balanced combination of nutrients, including fiber, to the body. Honey and maple syrup are naturally sweet, but they're also rich in minerals, vitamins, and antioxidants.

Additionally, there are several natural sweeteners and sugar substitutes that offer sweetness without the drawbacks of refined sugars. Some examples of these alternatives include sugar alcohols like sorbitol, artificial sweeteners like aspartame, and natural sweeteners like stevia.

The good news is that if you want to reduce your sugar intake, there are numerous options for adding sweetness to your diet. Below are six of the best natural sugar alternatives you can incorporate in place of refined sugars.

Honey

Honey is not only appreciated for its natural sweetness, but also for its nutritional value. It is made by bees from plant nectar during the pollination process, which results in a range of beneficial plant compounds and antioxidants. Raw and darker honey, which undergo minimal processing, are particularly rich in flavonoids and phenolic acids. These compounds offer numerous health benefits, including positive effects on cardiovascular, gastrointestinal, and respiratory health. Honey has even been shown to reduce seasonal allergies.

Maple syrup

Maple syrup is another popular natural sweetener commonly used on pancakes. It is made from the sap of sugar maple trees. If you're reducing your sugar intake, you might want to skip the pancakes but keep the syrup.

Maple syrup, like honey, contains antioxidants and minerals that offer various health benefits. Some of the compounds in maple syrup have been found to help fight cancer and diabetes, and the less refined the syrup, the greater the potential benefits.

Stevia

For those who don't enjoy the taste of honey or maple syrup, stevia is a fantastic alternative. This natural sweetener is derived from the Stevia plant and is up to 400 times sweeter than sugar. Stevia is also non-nutritive, containing very few calories, making it an excellent choice for those reducing their sugar intake. Additionally, studies have linked stevia consumption to lower blood sugar and cholesterol levels. However, some stevia products may contain other processed ingredients or sugar alcohols, so it's important to research before using them.

Pureed fruits

If you're seeking a more balanced sugar source, raw fruits are a great option. The fiber present in raw fruits aids in digestion and slows down sugar metabolism, reducing blood sugar spikes that can result from fruit juice or sugar additives. Additionally, consuming fiber-rich foods can help you reduce your overall caloric intake and lower your risk of heart disease.

Pureed fruits offer many of the same benefits and can be used as sweeteners in various dishes. For instance, applesauce can be a substitute for eggs in many recipes, and pureed berries can be added to plain, unsweetened yogurt to add a natural sweetness.

Monk fruit

Monk fruit, also known as luo han guo, is a plant-based alternative sugar that's extracted from a small round fruit commonly found in Southeast Asia. Unlike the fruit itself, the extracted sweetener is non-nutritive, around 100 times sweeter than table sugar, and doesn't contain fructose or glucose.

Although more research is needed to determine all of its potential health benefits, studies on other non-nutritive sweeteners have shown promising results in weight management and preventing diabetes. The naturally sweet mogrosides in monk fruit also contain antioxidants, which can support immune health and cancer prevention.

fruit juice

In addition, fruit juice is a natural sweetener that can be consumed on its own or used as an ingredient in various recipes. 100% fruit juice is a much healthier option than refined table sugar or high-fructose corn syrup, as it is unprocessed and rich in vitamins and nutrients.

6 natural sweeteners and sugar substitutes

Web browsing news

Was this news helpful?