Want to kick your sugar habit, but still satisfy your sweet tooth? Then you’re in luck, because for your baking experience, you can try some healthy alternatives of sugar. Also, try my low sugar strawberry maple smoothie at the end of this article.
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Reducing refined sugar intake is essential for maintaining optimal health, as excessive consumption has been linked to various health issues, including obesity, type 2 diabetes, and heart disease.
Fortunately, there are several natural and artificial alternatives to sugar that can help satisfy your sweet tooth while potentially offering additional health benefits.
🍰 Top 5 Healthy Sugar Alternatives to Sugar
Below I’ll discuss five healthy, natural alternatives of sugar that you can use everyday. Use them to sweeten your coffee, add extra flavor to your yogurt, or whenever you want to add a touch of sweetness to your dish without indulging in refined sugar.
Let’s start the second part of my Ditch the Sugar Series: Alternatives of Sugar for Refined Sugar
Natural Sweeteners
1. Stevia
Stevia is one of the most popular natural sweeteners. This herb, which comes from South America, is 300 times sweeter than refined sugar.
It contains zero calories, so is a great choice if you’re trying to lose weight. Plus, it has no glycemic impact. This makes it the perfect refined sugar alternative if you’re diabetic.
Stevia is also very easy to digest, which means you won’t suffer from any of the digestive problems often associated with sugar substitutes.
2. Coconut Sugar
Coconut sugar is created by heating the sap from coconut palms. Unlike refined sugar, coconut sugar doesn’t destabilize your energy levels, so is ideal if you want to stay productive and focused during the day.
Like stevia, it’s also a great choice if you suffer from diabetes, because it won’t disrupt your blood sugar levels.
Another great thing about coconut sugar is that it supplies your body with nutrients, as it sweetens and is a good source of calcium, iron, potassium, and zinc.
3. Date Sugar
Date sugar is made by grinding down dehydrated dates into sugar-sized granules. As you’d expect from the production process, it has the same rich and sweet flavor of fresh dates and shares all its health benefits.
These health benefits include promoting healthy digestion, strengthening your heart, and lowering your blood pressure.
The main negative of date sugar is that it doesn’t melt or dissolve easily, so it’s not a good choice if you want to sweeten your drinks.
4. Honey
Honey is sweeter than refined sugar and has a much greater range of health benefits. It contains high levels of vitamins and minerals, which support many vital processes within the body.
It also has antibacterial and antifungal properties, so is a perfect sweetener for boosting your immunity.
Unlike refined sugar, honey is also great for your skin and can help make it brighter, smoother, and more radiant. It tastes great in tea. It can also be used as a replacement for sugar in many recipes.
5. Maple Syrup
Maple syrup contains around half the calories of refined sugar and is a much more nutritious choice. It’s loaded with antioxidants that protect your body’s cells from damage and reduce the visible signs of aging.
It is also a brilliant source of manganese and zinc, which boost your metabolism and immune system. I love to use maple syrup as a healthy sugar alternative for baking.
In addition, it’s great for your skin and can protect against skin blemishes, dry skin, and redness. Finally, maple syrup has been shown to protect against various chronic ailments and diseases, including arthritis, cancer, diabetes, inflammatory bowel disease, and heart disease.
6. Agave Nectar
It is sweeter than refined sugar, so you need to use less when trying to achieve your desired sweetness to a recipe. However, it has a high fructose content, which can negatively impact metabolic health if consumed in large amounts.
Artificial Sweeteners
Aspartame
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A low-calorie artificial sweetener commonly found in diet sodas and sugar-free products. While it’s approved by food safety authorities, some studies have raised concerns about potential health risks, including an increased risk of cardiovascular diseases.
Sucralose
Known commercially as Splenda, sucralose is a zero-calorie sweetener that’s about 600 times sweeter than sugar. It’s heat-stable, making it suitable for baking. However, some research suggests it may alter gut microbiota and affect insulin sensitivity.
Saccharin
One of the oldest artificial sweeteners, saccharin is calorie-free and about 300 times sweeter than sugar. Earlier studies linked it to bladder cancer in lab rats, but subsequent research has deemed it safe for human consumption.
Emerging Alternatives Of Sugar
Allulose
A rare sugar found naturally in small quantities in foods like figs and raisins. It has about 70% of the sweetness of sugar but provides minimal calories and has a negligible effect on blood glucose levels, making it a promising alternative for those managing diabetes.
Isomaltulose
A carbohydrate derived from beet sugar, isomaltulose is fully digestible but is metabolized more slowly than regular sugar, resulting in a lower glycemic response. It’s used in various food products and may support sustained energy release.
🍡 Considerations When Choosing Sugar Alternatives
- Health Goals – Individuals with diabetes or those aiming for weight loss may benefit from zero-calorie sweeteners like stevia or monk fruit extract.
- Taste Preferences – Some sweeteners have distinct aftertastes. It’s advisable to try small amounts to determine personal preference.
- Digestive Effects – Sugar alcohols like xylitol and erythritol can cause digestive discomfort in some individuals, especially when consumed in large quantities.
- Natural vs. Artificial – Some people prefer natural sweeteners over artificial ones due to concerns about potential long-term health effects.
Incorporating these sugar alternatives can help reduce overall sugar intake and contribute to better health outcomes.
However, moderation is key, as excessive consumption of any sweetener can have adverse effects. It’s also important to consider the overall quality of the diet and focus on whole, unprocessed foods for optimal health.
If you missed part 1 in the DITCH THE SUGAR SERIES? Check the link below.
🍭 Up Next In The Ditch The Sugar Series
- How Quitting Sugar Benefits Your Health-DITCH THE SUGAR SERIES PART 3
- Fruits that are High in Sugar-DITCH THE SUGAR SERIES PART 4
- The Perfect Low Sugar Drinks that Cure that Sweet Tooth Craving-DITCH THE SUGAR SERIES PART 5
For a sweet-tasting smoothie, try this amazing recipe below! This strawberry maple smoothie is the cure for any of your sugar cravings, and healthy too.
🍓 Strawberry Maple Smoothie
If you are the path to quiting sugar, satisfy your cravings, or want to reduce your refined sugar intake, try this tasty strawberry maple smoothie.
It’s made with simple and delicious ingredients without refined sugars.
Strawberry Maple Smoothie
Ingredients
- 3 Strawberries (sliced)
- 1/2 Zucchini (peeled and sliced)
- 1/4 cup ice
- 1/2 cup Unflavored Yogurt (dairy-free)
- 1/4 teaspoon Maple Syrup
- 1 tablespoons Pecans (toasted, plus more for garnish)
- 1 dash Ground Nutmeg (plus more for garnish)
Instructions
- Blend all ingredients in a blender until smooth. Pour into a chilled glass, and garnish with toasted pecans and grated nutmeg; serve.
- Note: Please see ‘Tips’ above for suitable substitutions, storage advice, and more!
Notes
Nutrition
🗣️Let’s Talk About Refined Sugar and Healthy Alternatives!
I would love to hear if you have ever tried any of the refined sugar healthy alternatives I mentioned for your baking experience. Let me know what your experience has been with ditching the sugar. If you tried my strawberry maple smoothie recipe, please leave a review.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
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