Trendy diets come and go but one recommendation remains the same: limit your daily sugar intake as much as possible. Easier said than done! Here are some healthy, natural sugar substitutes that will be a better way to satisfy your sweet cravings and some cunning nasty substances that will only make matters worse.
Honey
Honey has a lower GI than sugar, so it doesn’t raise blood sugar levels as quickly. Riboflavin, thiamin, vitamin B6, antioxidants, flavonoids and gut-friendly bacteria are just a few of the beneficial elements found in honey. Raw honey often contains traces of pollen which can help to alleviate the allergy. Though it has way more calories than sugar – around 22 per teaspoon – it’s also twice as sweet which means your sweet tooth will be satisfied with less.
Maple syrup
What’s not to love about fluffy pancakes drizzled with maple syrup! Just like honey, it’s one of the lesser processed and most natural forms of sugar. Maple syrup contains some antioxidants and minerals, like calcium, iron and zinc. It also has a lower GI than table sugar. It’s about as sweet as sugar, so can be substituted 1:1 in any recipe. Maple syrup has a rich, diverse flavour with traces of caramel, vanilla and cinnamon.
Stevia
Probably the most well-known plant-based alternative to sugar. It’s 200 times sweeter, so just a pinch of stevia powder equals a whole teaspoon of sugar. It’s also calorie-free and contains literally no carbs, which makes it an amazing choice for those who have diabetes or poor blood sugar control. It has been used in medicine for centuries and is also known to assist in weight loss.
The healthiest way to enjoy stevia is in its natural state – in leaves. Liquid or solid ‘stevia extracts’ normaly contain extra ingredients, such as fillers, sugar alcohols, other sweeteners and natural flavors that might be far from beneficial for your body.
Agave
Agave syrup comes from the same plant that produces tequila, so there is that. Not that it has anything to do with being a healthier alternative to sugar but hey, a wee fun fact never hurts!
Anyway, agave syrup is higher in calories than sugar, though it’s 1.5 times sweeter, so you’ll need less of it. It contains small amounts of calcium, iron, potassium and magnesium and vitamins C and B.
There is a bit of controversy surrounding agave. On the one hand, it doesn’t spike your blood sugar and insulin. On the other hand, many experts agree that high-fructose sweeteners (like agave) might lead to to obesity, diabetes and a fatty liver.
Coconut sugar
Coconut sugar is closer to honey and agave in that it’s primarily fructose, which means lower GI and less blood sugar spikes. It also contains some essential nutrients that sugar lacks. Coconut sugar production doesn’t require bleaching, so it’s a less processed product. Make sure you pick unrefined coconut sugar though, otherwise it’s just another highly processed, unhealthy option!
This product is often used in baking but can make your regular batter a bit ‘sandier’ and the overal colour of your pastries a bit darker. It adds a hint of caramel flavour to your food or drink.
Date sugar
Dates are often used as a sugar alternative in raw cooking. Due to their sticky texture, they are perfect for raw treats.
Made from dehydrated dates, this sugar still contains some of the fibre and antioxidants of dates and is less processed than table sugar. Unfortunately, it can be quite tricky to work with as it doesn’t dissolve or melt like regular sugar. It’s also normally a little less sweet, so a couple of extra grams will be needed. The mouthwatering hint of caramel flavour it adds to a final dish is a great reward for all the struggles.
Fruits and berries
Unlike the rest of the options in this article, fruits and berries are not a universal sugar alternative. Of course, you can’t really use them to sweeten your coffee though there are many meals that will taste even better with a bit of banana or strawberry in them. Like your morning oatmeal, for example. Or berry-infused water that is so much nicer to drink on a hot summer day!
Fruits don’t have empty calories, which means that along with sugar, you’re consuming a lot of important vitamins and minerals.