5 natural substitutes for sugar
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| White sugar. Image via pixabay. |
To add sweetness to a drink or food we would most likely reach for some sort of sugar. The type of sugar an individual may reach for may differ from that of another simply because there are so many options available. This is so because sugar can be derived from different sources and as a result, we have different types. There are artificial sweeteners, natural sweeteners, and refined sweeteners. It's better to reach for certain sweeteners than others. Natural sweeteners are the best choice instead of unhealthy refined sugars.
What is sugar?
Sugar is basically a carbohydrate that has no nutritional value.
There are:
Simple sugars are - fructose and glucose
Complex sugars are - sucrose
There are:
Simple sugars are - fructose and glucose
Complex sugars are - sucrose
Plants make fructose and glucose.
And:
fructose + glucose = sucrose
sucrose (can be broken down into) = fructose + glucose
This type of sugar is derived from the sap of cut flower buds of the coconut palm tree.
Has a low glycemic index- will not spike blood sugar levels.
Rich in magnesium, potassium iron, zinc and vitamin B1, B2, B3, and B6.
Molasses is the by-product you get when you refine sugar cane. The processing of sugarcane to make sugar will cause all of its nutrients to remain in the molasses.
As a result, molasses is rich in calcium, magnesium, copper, and iron. Potassium, manganese, selenium and vitamin B6 is also present.
Blackstrap molasses is the most nutritious, but it's bitter.
This sticky yellowish-brown liquid is made by bees that collect nectar from flowers. Bees store honey in their hives and humans gathers honey from there.
Honey:
- has vitamins (B1, B2, B3, B5, and B6), minerals (calcium, potassium, magnesium and iron), amino acids and antioxidants.
- is sweeter than sugar so less is needed.
- is high in calories, so you should use it in moderation.
- is more easily digested than refined sugar.
- has a lower Glycemic Index (GI) than sugar
Raw honey is the best because it has more nutrients
Made from dates. The dates are grounded to produce this sugar.
Is very sweet, but doesn't melt (great for baking).
Contains fiber, iron, calcium, magnesium, phosphorous, zinc, selenium and manganese.
And:
fructose + glucose = sucrose
sucrose (can be broken down into) = fructose + glucose
There are:
- Natural sugar
- Refined sugar
Facts about these sugars.
Refined sugar
- It is processed in factories so it's a processed sugar.
- Comes from/extracted from a whole food. For example, sugar from sugarcane.
Natural sugar
- Is not processed in factories or is slightly processed (e.g. honey)
- They come from whole foods (e.g. fruits)
Why is refined sugar bad for you and why I prefer to eat mostly natural sugar rather than refined sugar?
Both refined sugar and natural sugar will add sweetness to your drinks and foods, but natural sugars are better for your body. These refined sugars are processed sugars which are not good for the body because they have been linked to a number of diseases like diabetes, hypertension, obesity, etc.
The good thing about natural substitutes is that they contain nutrients in addition to sweetness which is needed by the body and that's why I prefer them.
- Provides no nutritional value towards your body.
- These sugar use vitamins and minerals from your body to metabolize them.
Why natural sugar
- Provides nutritional value for your body.
- Brings nutrients to your body along with the sweetness.
- Natural sugar
- Refined sugar
Facts about these sugars.
Refined sugar
- It is processed in factories so it's a processed sugar.
- Comes from/extracted from a whole food. For example, sugar from sugarcane.
Natural sugar
- Is not processed in factories or is slightly processed (e.g. honey)
- They come from whole foods (e.g. fruits)
Why is refined sugar bad for you and why I prefer to eat mostly natural sugar rather than refined sugar?
Both refined sugar and natural sugar will add sweetness to your drinks and foods, but natural sugars are better for your body. These refined sugars are processed sugars which are not good for the body because they have been linked to a number of diseases like diabetes, hypertension, obesity, etc.
The good thing about natural substitutes is that they contain nutrients in addition to sweetness which is needed by the body and that's why I prefer them.
Always remember:
Why not refined sugar
The more processed a sugar -> The more unhealthy it is for you
So, therefore, you should always use sweeteners that are as close to their natural state as possible.
So:
So, therefore, you should always use sweeteners that are as close to their natural state as possible.
So:
- Provides no nutritional value towards your body.
- These sugar use vitamins and minerals from your body to metabolize them.
Why natural sugar
- Provides nutritional value for your body.
- Brings nutrients to your body along with the sweetness.
5 natural substitutes for sugar:
1. Coconut sugar
Has a low glycemic index- will not spike blood sugar levels.
Rich in magnesium, potassium iron, zinc and vitamin B1, B2, B3, and B6.
2. Molasses
As a result, molasses is rich in calcium, magnesium, copper, and iron. Potassium, manganese, selenium and vitamin B6 is also present.
Blackstrap molasses is the most nutritious, but it's bitter.
3. Honey
 |
| Honey. Image via pixabay |
This sticky yellowish-brown liquid is made by bees that collect nectar from flowers. Bees store honey in their hives and humans gathers honey from there.
Honey:
- has vitamins (B1, B2, B3, B5, and B6), minerals (calcium, potassium, magnesium and iron), amino acids and antioxidants.
- is sweeter than sugar so less is needed.
- is high in calories, so you should use it in moderation.
- is more easily digested than refined sugar.
- has a lower Glycemic Index (GI) than sugar
Raw honey is the best because it has more nutrients
4. Date sugar
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| Image via pixabay. |
Made from dates. The dates are grounded to produce this sugar.
Is very sweet, but doesn't melt (great for baking).
Contains fiber, iron, calcium, magnesium, phosphorous, zinc, selenium and manganese.
5. Fruits
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| Fruits. Image via pixabay |
Fresh fruits are sweet and can be used to sweeten foods (great for baking) and drinks also.
These natural substitutes for sugar are much better than those highly processed sugars that are out there!
Tags:
Healthy Food Choices
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