By: Nikki Nies
I’ve had many posts on sugar, the impact of sugar, high blood glucose levels, etc. And yes, here’s another one for you. As many of you know, sugar is a very real, valid addiction and having information on sugar is needed to keep the sugar intake at bay. High intakes of sugar can not only lead to obesity, but diabetes, sugar crash, dental caries, hyperactivity and many other preventable issues.
I know it’s unrealistic to cut sugar out of your diet, it’s important to be reminded from time to time that there are some great sugar substitutes. As with anything, moderation is key. Using natural sugar doesn’t mean dousing your meals with syrup, but you can feel better about what you’re eating instead of opting for those artificial sweeteners.
| Natural Sugar | Description | Suggested Used |
| Agave Nectar | Tastes similar to honey; contains high fructose content, so use moderately | Great for hot or iced tea; |
| Maple Syrup | Comes directly from plant sap; contains over 50 antioxidants | Granola, waffles |
| Lemon | Provides a nice squeeze of acid | Use in hot tea or iced tea |
| Honey | Antioxidant rich | Hot tea, homemade salad dressing |
| Applesauce | Naturally sweet | Use applesauce in substitution for white sugar; great dessert |
| Erythritol | Sugar alcohol; 0.2 kcal/g; white powder from a plant occurs naturally in fruits; doesn’t lead to tooth decay | Use in chocolate baked goods (i.e. brownies) |
| Raisins | Antioxidant and fiber rich | Use in any baked goods |
| Cinnamon | No calories included, adds a subtle taste of sweetness, boosts immunity | Great in coffee, baked goods and tea |
| Unsweetened Cocoa Powder | Use a splash in warm milk or hot water; add in vanilla as well | |
| Reb A | Derives from South American, natural extract from stevia plant, GRAS | A lot goes a long way, put a few drops in the a bowl of oatmeal |
| Cranberries | Tart antioxidants | Replace sugar with cranberries in muffins or scones |
| Dates | Have low glycemic index, antioxidiant rich | Substitute 2/3 for 1 cup of regular sugar; use in granola bars or brownies |
| Grapefruit | Provides a sweet and sour kick to dishes; provides daily dose of vitamin C | Add to a cocktail over soda or tonic water |
| Coconut Sugar | Made from sap of coconut flours; comes in block, paste or granulated form; loaded with potassium | Add in to smoothies |
| Brown Rice Syrup | Comes from brown rice; more nutritious than high fructose; buttery nuttery flavored syrup | Works well in granola bars and baked breads |
| Rapadura | Made from sugar cane, but skips the refining stage; retains vitamins and minerals lost when white sugar’s proceeded | Keep 1:1 ratio when using instead of sugar |
| Lime | Provides a tangy taste without extra sugar rush | Perfect for a glass of sparkling water |
| Pureed Banana | Eliminates the sugar | Naturally becomes sweeter as it ripens, so no need to add extra sugar |
| Milk | Natural sugar can add a touch of sweetness | A little can go a long way in a cup of coffee |
| Yacon Syrup | Sweetening agent extracted from yacon plant; has hints of apple and ½ the calories of cane sugar; sweet just like honey | Works well in raw fruit smoothies or baked goods |
We’re born with a natural liking for sweet foods. If you keep on hand some natural sugars, hopefully over time you’re sugar intake from unnatural sources will decrease and you’ll limit your intake of artificial sweeteners, which can pack on additional calories.By the way, the sugar in fruit is one of the best sources of natural sugar.
Sources: http://greatist.com/health/30-sugar-substitutes-any-and-every-possible-situation
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