10 Natural Sweeteners and Sugar Alternatives

The recommended amount of added sugar consumed per day by men and women should not exceed 38 grams and 25 grams, respectively. Sugars found in our food can either be natural or added. Naturally occurring sugars are those found in fruits, vegetables, and other natural products. Meanwhile, added sugars are those that are put into foods and beverages during a process or preparation. Excessive consumption of added sugars can result in obesity, diabetes, and heart disease.

However, you cannot totally eliminate added sugar since it became a necessity in your everyday diet. Especially if you are a sweet tooth, you can probably consume more than the recommended amount. A healthy lifestyle is a matter of choice and discipline. That’s why in this blog, I will be sharing with you 5 natural sweeteners and 5 sugar alternatives that you can switch into, without compromising the taste of your food.

Raw Honey

It is, technically, still sugar. But unlike your table sugar, honey contains antioxidant and anti-inflammatory properties. It also contains vitamins and minerals such as vitamin B, phosphorus, potassium, calcium, and iron. Honey also contains antibacterial and antifungal properties. That’s why it is used for medicinal purposes. It is best to use raw honey rather than refined since pasteurization can decrease its nutrients. You will know this through the color. The lighter it is in color, the more refined it is and the flavor is not as strong as the dark-colored one, which is less refined. But since it is still sugar and is sweeter than sugar, it also contains more calories. Hence, it is best to use it moderately. Instead of sugar, try using half a teaspoon of honey on your tea or coffee. You can also add it to your cereals or yogurt for breakfast.

Monk Fruit

This small and round fruit is native to Southeast Asia. For centuries, it has been used for medicinal purposes. The mogosides are the compound that gives the fruit its sweetness. You can use this as a sweetener by extracting its juice. It is 150-200 times sweeter than sugar but has zero calories and carbohydrates. Moreover, it has antioxidant properties, which make it more beneficial.

Date

It is a great natural sweetener because it is rich in nutrients and fiber that can regulate the digestive system. You can use raw dates by chopping it and adding it to your oatmeal and yogurt. You can also make date puree for your smoothies by using a food processor or blender.

Banana Puree

Bananas are a great source of potassium and fiber. You can use this as a sweetener by blending overripe bananas, and adding a few drops of water until you get a smooth consistency. This banana puree can be now a substitute for artificial liquid sweetener. Not only that it is cheap and easy to make, but it is also beneficial to your health.

Figs

Figs can be a substitute for both sugar and fat. It is a great source of calcium, potassium, iron, and fiber.  You can easily use this at home by making a puree. You just need 8 ounces of fresh figs and blend it with 1/4-1/3 cup of water. When baking, instead of using refined sugar you can use the fig puree that you made. You can also use that as a spread or toppings over your fruits and toast.

Stevia

This type of sugar alternative is made from stevia leaves. It is ideal to use for weight loss since it has no calorie content at all. It has minimal effect on blood sugar level. However, it is 200-350 times sweeter as sugar. You can use it the same way as your regular sugar in either hot or cold food or drinks. You can also use this in baking desserts and pastries.

You can cultivate stevia in your backyards since it is an easy plant to grow. You can purchase seeds or planted stevia in your local plant store. In growing stevia, make sure that you place them in areas with access to enough sunlight. You must also use a well-drained soil for the plant, and it is best to have a pH between 6.7 to 7.2.

Water your stevia plant regularly, but not to the point that they become waterlogged. Observe and check the topsoil if it is dry before watering. Never let the soil become soggy. You may also opt to give them plant food for healthier growth. Once you think the leaves are large enough to use, then you can harvest or pick them. You may also harvest the leaves before the white flowers start to emerge.

Pure Maple Syrup

It is produced from the sap extracted from the trunk of the maple tree. When you buy this kind of sweetener, make sure to always check the label and ingredients. Sometimes, the maple syrup you commonly see in supermarkets contain artificial flavoring only. It has the same amount of calories as white sugar. However, this has a lower glycemic index. When cooking or baking, you can use a 3/4 cup of maple syrup as a replacement for every 1 cup of sugar.

Yacon Syrup

This type of syrup is extracted from the roots of the Yacon plant. It undergoes a process similar in obtaining maple syrup. Unlike table sugar, this sweetener contains a lower amount of calories, which is great if you are trying to lose weight. The Fructan it contains form soluble fiber and prebiotic that can support, and improve gut health. However, you have to use it in moderation because the FOS in it can cause general digestive upset if consumed too much.

Birch Sugar (Xylitol)

It is categorized as sugar alcohol obtained from birch trees and corn cobs. It is often used by diabetics because it is as sweet as sugar, but has 40% lower calories and is lower in the glycemic index.  So unlike your refined sugar, it will not cause a spike or increase in your blood sugar level. You can use this sugar alternative when baking treats and deserts. You can also use it on your smoothies. That’s why even a person with diabetes won’t have to worry about having to eat their cravings.

Blackstrap Molasses

Molasses is a byproduct of sugar production. It appears as dark, viscous, and sweet syrup. There are different kinds of molasses, but blackstrap molasses particularly are the healthiest. It has the lowest sugar content and fewer calories. Also, it is rich in nutrients such as magnesium, potassium, calcium, copper, and iron. Unlike refined sugar, it is healthier but make sure to use it sparingly.

Sugar plays a great role and purpose not just in our foods, but also in our bodies. However, overindulgence and frequent consumption can also cause damage to our health. Changes don’t happen overnight especially if that is a change in lifestyle. Sugar is not bad or harmful just as long as you consume it in the right quantities. At the end of the day, it’s all about discipline.

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