I'm really careful with my sugar intake as not only do my family have a history with diabetes, but I recognise its importance in my health and weight. In recent years, I've spent time trying to find natural substitutes for refined sugar, including doing research for the benefits of each alternative. I wanted to share some I've found to be the best both for taste and nutrition, something I hope can help people in their own weight loss journey and living a healthier lifestyle.
Here's a video version, though I've added a summary below for those who prefer to read: https://www.youtube.com/watch?v=IyqB3auF5pk
We all know that processed sugar is not only unhealthy, but contains little to no nutritional value in our diets. Therefore, as many people aim to reduce the sugar intake, we look at 5 alternatives to sugar in your diet...
1. Birch Sugar
- Birch Sugar, also called Xylitol, is a sugar alcohol which is used as a sugar substitute
- It is a natural constituent of some vegetables and fruits such as cauliflower, berries and plums, though birch sugar is most often produced from corn cobs these days
- Birch sugar has about 40% less calories than refined sugar and does not cause your blood sugar level to rise as high after eating
- In addition, birch sugar doesn’t cause cavities and as a substitute has the same sweetness as regular processed sugar
2. Honey
- A personal favourite of mine is just natural honey as a substitute for sugar
- Honey contains a lot of valuable nutrients and is considered one of the the oldest sweeteners in the world, as bees break down flower nectar into simple sugar
- Honey has numerous health properties and has long been used as a healing agent in natural medicine, as it has anti-inflammatory, antibacterial and antiseptic properties and when paired with ginger, can be used to fight colds
3. Jaggery
- Jaggery is an unrefined sugar product made in Asia and Africa and is sometimes referred to as a "non-centrifugal sugar," because it's not spun during processing to remove the nutritious molasses
- This makes it more nutritious than refined sugar as jaggery may also contain small amounts of B vitamins and minerals, including calcium, zinc, phosphorus and copper
- However, it's worth noting that while jaggery is more nutritious than refined sugar, it still has a relatively high calorific content, meaning that other substitutes can offer a healthier alternative
4. Stevia
- Steviol glycoside, or Stevia as it's commonly known, is a sugar substitute that is extracted from the South American plant species stevia rebaundiana
- It has been an approved food additive in the EU since 2011 and was actually previously known as a bath additive
- Stevia has no calories and does not damage the teeth, and additionally has no effect on your blood sugar level, so stevia can also be used by diabetics
- However, it's worth having a sample taste of Stevia before using it, as it can come with a slight bitterness
5. Coconut Sugar
- Coconut sugar is a substitute is made from the nectar of the flower buds of the coconut palm and tastes a lot like caramel
- Coconut sugar is said to contain many vitamins and minerals, including magnesium, iron and zinc and its sweetness is comparable to ordinary granulated sugar
- It's extracted by hand so can often come at a premium price, being considered a luxury item, but one which can be an excellent substitute to refined sugar
- However, it is quite a pure form of sugar, and so should be used in moderation from sufferers of Type 2 Diabetes
