6 natural sweeteners you can use instead of manufactured ones

Who doesn’t like a Sweet treat From time to time? Fortunately, when it comes sugarYou don’t need to avoid it completely. Moderation is key, as the daily recommendation is currently 6 teaspoons of sugar For women and Children over the age of 2Or 9 teaspoons for men. It is also important to keep in mind the different types of sugar you consume.

If you’re looking to cut back on the amount of processed and refined sugar, like white sugar, you’re eating in favor of natural alternatives, these are the sugar alternatives you’ll want to try.

Is sugar bad for you?

Before we discuss sugar substitutes, it is important to clarify this sugar Not inherently bad for you. It is vital to your health. Your body converts carbohydrates into glucose, a form of sugar, which is the primary energy source to keep your body moving and your brain working. Despite what some popular diet fads preach, without carbohydrates and sugars you may experience health problems and symptoms such as low energy, sleep problems, and fatigue. Brain fog,.

The goal should not be to avoid sugar but to eat right Types Of sugar. Much of the American diet today consists of added sugars, which are processed and refined to add intense sweetness without a lot of substance. Ultra-pure white sugar and high fructose corn syrup are common ingredients in soft drinks, pastries, breads, and condiments. They are quickly delivered into the bloodstream without adding other nutritional value. Excessive intake of these sugars It can lead to serious health complicationsincluding high blood pressure, diabetes, and fatty liver disease.

Other names for sugar

You can find the amount of added sugars on the Nutrition Facts label and ingredient list for any food item. The more added sugar is on the ingredient list, the more sugar is in the product. Added sugars have many names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, malt syrup, maltose and sucrose.

What are natural sugar substitutes?

In contrast, natural sugars are unrefined or minimally processed and are found naturally in many foods. FruitsFor example, they contain fructose, but they are also high in fiber, providing a balanced mix of nutrients for your body. honey and maple syrup Naturally sweet but rich in minerals, vitamins and antioxidants.

There are also many natural sweeteners and sugar substitutes that you can add to foods and drinks that provide sweetness without the downsides of refined sugars. Examples of these alternative sugars include sugar alcohols such as sorbitol. Artificial sweeteners Such as aspartame and natural sweeteners such as Stevia.

6 best natural sugar substitutes

Here’s the good news: If you want to cut back on sugar, you still have plenty of options to keep things sweet. Here are six of the best natural sugar substitutes you can add to your diet in place of refined sugars.

1. Honey

honey It has long been valued not only for its natural sweetness but also for its nutritional value. It is made by bees from plant nectar during pollination and contains a group of beneficial plant compounds and antioxidants.

Raw, darker honey, which is minimally processed, is rich in flavonoids and phenolic acids in particular. This offer Many benefitsincluding positive effects on cardiovascular, digestive, and respiratory health. It’s even been shown Reduce seasonal allergies.

2. Maple syrup

Another popular natural sweetener, maple syrup, has taken its place on top of many pancakes. If you’re reducing your sugar intake, you may want to skip the pancakes and stick to the syrup, which is fine Produced from sap From sugar maple trees.

This is because maple syrup, like honey, contains antioxidants and minerals that can Good for your health. Many of the unique compounds found in maple syrup have been shown to help fight cancer and diabetes. the Maple syrup is darkerThe less accurate it is, the more benefits it may provide.

3. Stevia

If you’re not a fan of the flavor of maple syrup or honey but still want a way to sweeten drinks and recipes, stevia is a great natural sugar substitute you can try. This sweetener is made from the Stevia plant, and it is 200 to 400 times sweeter Of table sugar.

As a sugar substitute, stevia is non-nutritive, meaning it contains almost no calories. It adds sweetness above all else, which may be what you’re looking for when cutting back on sugar. Stevia has also been used It is associated with lower blood sugar and cholesterol. Remember, many Stevia products on the market contain other processed ingredients or sugar alcohols, so it’s important to do your research before using them.

4. Mashed fruits

If you’re looking for a more nutritionally balanced form of sugar, raw fruit is hard to beat. Dietary fiber found in raw fruits aids digestion Slows down sugar metabolismwhich reduces the spike in blood sugar that you may see from fruit juice or sugar additives. Eating foods rich in fiber can also help you Reduce your total calorie intake and reduce your risk of heart disease.

Mashed fruits give you many of the same benefits, and can be used as a sweetener to add to other foods. Applesauce works as an egg substitute in many recipes, for example, and mashed berries are a great addition Plain, unsweetened yogurt.

5. Monk fruit

Monk fruit is another plant-based sugar substitute. This fruit is extracted from monk fruit, also known as lo han ju, which is a small, round fruit commonly found in Southeast Asia. Although monk fruit itself contains fructose and glucose, they are actually both Removed in extraction The process of producing a non-nutritive sweetener that is approximately 100 times sweeter than table sugar.

Monk fruit is relatively new on the market, so it needs more study to determine all of its potential health benefits. Research on other non-nutritive sweeteners shows promising results in terms of… Weight management and Prevent diabetes. The naturally sweet mogrosides are in monk fruit too Contains antioxidantswhich can help with immune health and cancer prevention.

6. Fruit juice

Fruit juice is a natural sweetener that you can drink on its own, add to other drinks or condiments, or even use in cooking. 100% fruit juice is a much better choice than refined table sugar or high fructose corn syrup, because fruit juice is natural and unprocessed. It is too It contains large amounts of vitamins and nutrients.

Tips to reduce sugar in your diet

1. Get more sleep

Try starting at the source. Reducing your cravings is another way to eliminate unnecessary sugars from your diet. Although easier said than done, improving the quality of your sleep can help. You may find yourself reaching for sweets or fatty junk food when you don’t get much sleep. Sleep deprivation can Mess with your hormones And sugar cravings intensify as your brain looks for other ways to stimulate itself (like a sugar rush). To make matters worse, foods high in sugar and fat can in turn lead to Ruining your sleepWhich leads to the problem getting worse over time if left untreated.

2. Replace sugary soft drinks

It’s no secret that most soft drinks contain a lot of sugar. Functional and Prebiotic soft drinks They’ve taken the market (and social media) by storm recently, with brands like Poppi and Olipop hitting shelves. While experts don’t necessarily consider these drinks “healthy,” they can be a better option than traditional soft drinks.

A 12-ounce can of Olipop’s Vintage Cola contains 2 grams of added sugar (3 grams total), while a regular can of Coca-Cola has 39 grams. Make no mistake: These delicious alternatives are no substitute for a high-fiber, whole-foods diet.

Other alternatives to soft drinks include unsweetened beverages such as sparkling water, tea, or water flavored with real fruit.

3. Read labels

A surprising amount of foods and spices contain added sugar. Be sure to read the labels on the packaged or processed foods you consume and try to adjust accordingly – you may be surprised to see how much sugar is in a packet of ketchup or instant oatmeal.

4. Drink your coffee black

Those delicious lattes and mochas are addictive for a reason. Most contain a ton of refined sugar — take the Starbucks Grande Caramel Frappuccino, which can contain up to 60 grams of sugar.

If you enjoy coffee with cream and sugar to start your morning, try gradually reducing the amount of sugar you add each day. Ultimately, you may even prefer it unsweetened. If you can’t stand the idea, consider adding other natural enhancers like cinnamon or vanilla extract instead.