7 July, 2023

Top 3 Alternatives To Sugar

Eating foods that naturally contain sugar such as fruits, vegetables, grains, and milk products is beneficial for health. However, we need to distinguish between naturally occurring sugar in plants and added sugar, which is a processed substance that is added to a variety of foods by manufacturers. Unfortunately, too many products today contain added or “free” sugars, and we consume huge amounts of them without even realizing it. Today we will look at how sugar can be replaced by healthier alternatives.

Risks Of Consuming Added Sugar

Overconsumption of added sugar results in the development of different serious diseases such as obesity, diabetes, depression, issues with the heart, and tooth decay. Added sugar interferes with your hunger hormone leptin, making it less effective in regulating your hunger.

Drinking too much of sweetened beverages may make you more susceptible to not only weight gain but also diabetes type 2 which has increased the mortality rate across the world.

Large amounts of refined sugar in processed food products also can negatively affect your mental health. It may lead to frequent shifts in mood, and emotions and make you vulnerable to depression, memory issues, and a variety of cognitive disorders.

According to extensive research, people who receive 17-21% of calories from added sugar were much more likely to have a death due to cardiovascular diseases than those who had only 8% of calories from “free” sugar. Yet, it is common knowledge that sugar is associated with tooth issues and leads to decreased quality of dental health.

Given the aforementioned health issues linked to overconsumption of added sugar, it is recommended to reduce the intake of this “sweet danger” and replace it with a healthier substitute that tastes like sugar but is not sugar.

What Is A Healthy Alternative To Sugar?

Since fully eliminating your craving for something sweet is hard, you can consume sugar alternatives that can give you the sweet taste yet eliminate the risks associated with regular sugar. In this article, we will look at 3 top alternatives to sugar and how they can assist with weight loss.

1. Dates as a Substitute for White Sugar

Dates as a substitute for white sugar

Dates are one of the most popular dried fruits. They are not only sweet but also rich in vitamins and other nutrients such as potassium, fiber, magnesium, vitamin B6, and polyphenol antioxidants that are very beneficial for health.

Dates are perfect substitutes for sugar. You can add them to your favorite cookies, cakes, and energy bars instead of sugar. They will not only sweeten your food but also make it nutritious. You can also make a paste out of dates and use it in one-to-one proportion in the place of sugar for a variety of recipes.

Although dates have a significant amount of calories and natural sugars, one study showed that the impact of dates on blood sugar levels was not substantial, even in people with diabetes. Yet, dates contain lots of fibers and protein which helps improve metabolism and stay full for longer. If you are struggling with weight loss, replacing sugar in your diet with dates could be useful.

2. Stevia Healthy Sweetener

Stevia healthy sweetener

The prominent plant-based sweetener Stevia primarily consists of the steviol glycoside rebaudioside A which is extracted from the leaves of the shrub Stevia Rebaudiana that you can find in South America.

Surprisingly, the sweetener can be 200 times sweeter than added sugar while containing no calories. This sounds like a great solution for people with obesity. Indeed, there have been studies that suggest that stevia can be helpful for those trying to fight weight gain and regulate blood sugar levels.

Stevia sweeteners have been approved by the Food and Drug Administration. You can use Stevia sweetener in your tea, coffee, and foods.

3. Monk Fruit – Natural Sugar Alternative

Monk Fruit - natural sugar alternative

Monk fruit is another plant originating in Southern China that is used as a natural sweetener. Compared to table sugar, Monk fruit has no calories which makes it an appealing option to people aiming for weight loss. Yet, it is around 200-300 times sweeter than table sugar, so you will need just a small amount of it.

You can add Monk fruit to different types of beverages and food such as coffee, tea, juices, milk products, candies, and other kinds of desserts. Since it is heat stable, it allows for browning and can be a great alternative for sugar in baking. Monk Fruit sweetener is recognized as safe (GRAS) by the FDA.

Healthy Substitute For Powdered Sugar

Some of us can’t live without eating desserts with powdered sugar and just love using it in baking. Powdered sugar is just regular sugar that has been turned into powder form by grinding it several times. Sometimes they also add starch to it.

Monk Fruit sweetener can be a great powdered sugar substitute. It is free from sugar and has no calories but still can add sweetness and interesting flavor to your desserts and other baked goods.

Some other powdered sugar alternatives are coconut sugar which has less sugar and a lower glycemic index than table sugar and Xylitol which is a popular low-carb sugar-free sweetener.

Reveal Weight Loss Supports You on Your Journey

Apart from the aforementioned sugar substitutes, there are many other options to improve your diet. In order to establish healthy eating habits and lose weight it is recommended to consult with a registered dietitian at Reveal Weight Loss.

To lose significant amounts of weight and keep the weight off, contact the experienced weight loss specialists at our endobariatric center. Our team has helped hundreds of people struggling with extra weight to take a comprehensive approach and adopt a healthy lifestyle that fights obesity at its roots.

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