For some people sugar is their dietary weakness. Many of us crave it. But even if they do not have a sweet tooth, it could be little difficult to avoid sugar. Almost everything contains sugar — from cold drinks and any other sweetened drinks to nearly all processed foods.
A wide variety of sugar substitutes, both artificial and natural, is available to help lower the total amount of sugar in your diet. Also, limiting sugar consumption is important for the older adults. Excessive sugar consumption might lead to obesity, heart disease, and type 2 diabetes. It is also linked to low cognitive function, impacting memory and also increasing the risks of dementia.
Top Natural substitutes for sugar
The list below would be a handy guide to the most common sugar substitutes.
1. Acesulfame potassium
As an artificial sweetener, acesulfame potassium does not lead to any tooth decay or increase blood sugar levels, and also adds no calories.
Besides adding it to food at the table, Ace-K is also heat-stable. This means you can use it in cooking and baking. It is often used in frozen desserts, beverages, and candies. It is 200 times sweeter than the sugar but does not offer the same volume.
2. Agave nectar
Agave nectar contains more nutrients than any other regular sugar but less than honey. It is flavorful, so one might not need much. But, it is very high in calories and also contains much fructose, even higher than fructose corn syrup that can lead to the weight gain as well as obesity if taken in excessive amounts.
3. Coconut sugar
Coconut sugar is not refined; therefore it has all vitamins and minerals, and does not lead to fluctuation in blood sugar. But, coconut sugar possesses the same quantity of calories as a table sugar, and it is still high in carbohydrate and fructose. It means those who want to lose weight should limit the consumption. It might not be the best option for people who have diabetes.
4. Honey
Honey has more nutrients than the table sugar, including minerals, antioxidants, and vitamins. It is also easy to digest than the regular sugar. But, honey has high calories and also breaks down to fructose and glucose, so it has same health risks.
5. Monk fruit extracts
Monk fruit might be a proven healthy sugar substitute to consume if you aim to restrict calories. Also, you do not need to use in excess, because monk fruit extract is around 200-300 times sweeter than the table sugar. It is a zero-sugar, zero-calorie ingredient, with no side effects, according to FDA. But, commercially monk fruit extract has been processed and might contain sugar, so make sure you check the labels.
6. Date paste
Dates are rich in minerals, fiber, and vitamins, so consuming date pastes as the sweetener could add nutritional value to the diet than using regular sugar. The date paste is a good sugar alternative that you can even make at home.
7. Maple syrup
Maple syrup is very high in antioxidants and minerals, such as potassium, calcium, iron, manganese, and zinc. But, like other sweeteners, maple syrup has high calories and must be consumed in limit.
Think beyond waffles and pancakes. Maple syrup could be used in different ways to put flavor to sweet and tasty dishes. Add it in the breakfast items like oatmeal and plain yogurt, and in savory foods like vegetables, salmon, chicken, or salad dressing.
8. Stevia extracts
Stevia is an important plant extract which has little or no calories. It is sweeter than sugar; therefore you should take less to get the same amount of sweetness. As stevia extract is low in calories, it is thought a healthy sugar substitute for people with diabetes or who need to control weight.
9. Xylitol
Xylitol is a sugar alcohol that has sweetness similar to sugar. It is extracted from corn and found in fruits and vegetables. Xylitol has 2.4 calories per gram that is 40 percent fewer calories than sugar. Unlike sugar, xylitol doesn’t raise the blood sugar and insulin levels .
It is associated with several health benefits, like improved dental health as well as bone health. But, several studies on xylitol are outdated, or involve animals. Some more human studies are required to find its full functionality. When consumed in little amount, xylitol is well tolerated by the humans, but it could be highly toxic to the dogs.