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Don’t quit sugar! Just replace it with these healthy substitutes

Published on:1 May 2021, 11:47am IST
Craving for sugar but can’t give in because it’s unhealthy? Well, you can always go for healthier alternatives. Find out now!
Aayushi Gupta
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Replace refined sugar with a healthy substitute today. Image courtesy: Shutterstock
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We know it’s hard to avoid and resist sugar! But you still can’t overeat, because it can damage your health in many ways. You could end up with high blood sugar levels, diabetes, tooth decay, weight gain, and obesity. But we aren’t asking you to stop consuming sugar, because in that case, you might suffer from other health issues. So, it’s crystal clear that your body needs sugar!

But what’s the solution to your problem?

If you’re someone who loves sugar, but can’t give in to cravings, then we have some good news for you. There aren’t just plenty of alternatives available for sugar, but they’re also even more delicious and healthy.

Here are some of them:  

1. Monk fruit

Monk fruit is ideal for diabetics and those who suffer from high blood sugar. It’s a zero sugar and zero-calorie sweetener, without any harmful side effects. It doesn’t raise blood sugar levels, making it safe for diabetics, according to the Food and Drug Administration (FDA). It has its origin in the East, and is sweet to taste. If you want to restrict your calorie intake, this sweetener is ideal for you.

2. Xylitol and erythritol

Xylitol and erythritol are some sugar alcohols that have a low glycemic index. That’s because they are processed from plant fibres like birch, berries, and most often, cornhusks. They have very few calories and no carbohydrates, which means they don’t contribute to an increase in blood sugar. In fact, they work as a good option for people with diabetes. 

healthy sugar substitute
Excess sugar intake can cause several health issues. Image courtesy: Shutterstock
3. Stevia

Stevia is derived from a plant, and has become more popular in recent years as a sugar substitute. It is extremely high in antioxidants and about 200-400 times sweeter than table sugar, as per the FDA. As it is a zero-calorie sugar substitute, its benefits include potential weight control and low blood pressure. Also, it’s suitable for keto dieters and diabetics. It’s a good way to sweeten your coffee, oatmeal, smoothies, or desserts. 

4. Yacon syrup

Yacon syrup is considered a healthy sugar alternative, and contains one-third of the calories of regular sugar. The syrup is extracted from the tuberous root of the yacon plant, and contains 40-50 percent of fructooligosaccharides, which offer a variety of health benefits. It can reduce your glycemic index, body weight, and risk of colon cancer. Also, it works as a prebiotic to fuel the good bacteria in the gut.

Also, Read: Is jaggery a healthy alternative for sugar? A nutritionist weighs in

4. Maple syrup

Maple syrup is a sweetener with vitamins, minerals, and antioxidants. It can promote the immune system, and works well as a delicious sweetener. It is a family favorite for topping waffles and pancakes. Guess what? It may even have an anti-cancer effect, reduce inflammation, and can improve digestion. Plus, it also has a lower glycemic index.

5. Raw honey

Raw honey is truly a superfood, since it is packed with enzymes, antioxidants, and antifungal properties. It is extremely nutritious, as it is also high in vitamins, minerals, antioxidants, and amino acids. It won’t increase blood sugar as quickly as refined sugar. Unsurprisingly, this natural sugar alternative boosts weight loss and energy. You can use it in hot or cold beverages, sauces, bakes, and dressings.

healthy sugar substitute
Replace your regular sugar with honey for better health. Image courtesy: Shutterstock
6. Blackstrap molasses

Blackstrap molasses is made from sugarcane, and packed with nutrients like iron, calcium, magnesium, potassium, copper, zinc therefore often recommended to those with low blood iron levels. Its high antioxidant properties are great for bone health, weight management, and constipation. Molasses is lower on the glycemic index than conventional sweetener, which means it won’t spike your blood sugar as much.

Choose the substitute that best fits your needs and tastes.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.