Enjoy something SWEET now and then is part of a balanced life. When you arrive at sugarthe goal is not to completely eliminate but to be more conscious of your drinking. Current guidelines suggest limiting added sugar to about six teaspoons per day for women and children over 2and nine teaspoons for men. Paying attention to how much sugar you consume is important, but so is understanding where that sugar comes from.

If you’re looking to cut back on more processed options like white sugar, switching to more natural alternatives can help. These sugar substitutes offer sweetness with minimal drawbacks and are worth considering if you’re looking to make smarter food choices without sacrificing taste.

Is sugar bad for you?

Before we get into sugar substitutes, it’s important to explain that sugar it’s not bad for you. It is important for your health. Your body turns carbohydrates into glucose, a type of sugar, which is the main source of energy to keep your body moving and your brain functioning. Despite what some popular diet trends emphasize, without carbohydrates and sugar you can experience health problems and symptoms such as low energy, sleep problems and brain fog,.

The goal is not to avoid sugar but to consume it properly types of sugar. Much of the American diet today consists of added sugars, which are processed and refined to add intense sweetness without much substance. Ultra-refined white sugar and high-fructose corn syrup are common ingredients in sodas, pastries, breads and condiments. It is easily delivered to your bloodstream without adding any other nutritional value. Excessive consumption of these sugars can lead to serious health complicationsincluding high blood pressure, diabetes and fatty liver disease.

Other names for sugar

You can find the amount of added sugar on the nutrition facts label and ingredients list of any food. The higher added sugar is on the ingredients list, the more sugar is in the product. Added sugar has many names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose and sucrose.

What are the alternatives to natural sugar?

In contrast, natural sugars are unrefined or minimally processed and are found naturally in many foods. FruitsFor example, there is fructose, but it is also high in fiber, providing a balanced combination of nutrients for your body. honey and maple syrup naturally sweet but rich in minerals, vitamins and antioxidants.

There are also a variety of natural sweeteners and sugar substitutes that you can add to foods and drinks that provide sweetness without the disadvantages of refined sugars. Examples of these sugar alternatives include sugar alcohols such as sorbitol, artificial sweeteners such as aspartame and natural sweeteners such as stevia.

6 best natural sugar substitutes

Here’s the good news: If you want to cut back on sugar, you still have plenty of options to keep things sweet. Below are six of the best natural sugar substitutes you can add to your diet in place of refined sugars.

1. Honey

honey has long been valued not only for its natural sweetness but also for its nutritional value. Bees make it from plant nectar in the pollination process and it contains many beneficial plant compounds and antioxidants.

Raw and darker honey, which is minimally processed, is rich in flavonoids and phenolic acids, in particular. These offers many benefitsincluding positive effects on cardiovascular, gastrointestinal and respiratory health. It’s even shown reduce seasonal allergies.

2. Maple syrup

Another popular natural sweetener, maple syrup, takes its place on many pancakes. If you reduce the sugar, you can skip the pancakes but hang the syrup, which made from juice of sugar maple trees.

That’s because maple syrup, like honey, contains antioxidants and minerals that can beneficial to your health. Many of the unique compounds found in maple syrup have been shown to help fight cancer and diabetes. the maple syrup is darkerthe less refined it is, and the more benefits it can provide.

3. Stevia

If you’re not a fan of the taste of maple syrup or honey but still want a way to sweeten drinks and recipes, stevia is a great natural sugar alternative to try. This sweetener is made from the stevia plant, and it 200 to 400 times sweeter than table sugar.

As a sugar substitute, stevia is non-nutritive, meaning it contains no calories. It adds sweetness without too much, which may be what you’re looking for when cutting out sugar. Stevia has also been developed related to lowering blood sugar and cholesterol. Keep in mind that many stevia products on the market contain other processed ingredients or sugar alcohols, so it’s important to do your research before using them.

4. Pure fruit

If you’re looking for a more nutritionally balanced form of sugar, it’s hard to beat raw fruits. The dietary fiber present in raw fruit helps in digestion and slows down the metabolism of sugarreduce blood sugar spikes you may experience from fruit juice or sugar additives. Eating foods rich in fiber will also help you reduce your total caloric intake and lower your risk of heart disease.

Pure fruits give you many of the same benefits, and they can serve as sweeteners to add to other foods. Applesauce works as an egg substitute in many recipes, for example, and pureed berries are a great addition to plain, unsweetened yogurt.

5. Fruit of the monk

Monk fruit is another plant-based sugar alternative. It is extracted from the monk fruit, also known as luo han guo, a small round fruit commonly found in Southeast Asia. Although the monk fruit itself contains fructose and glucose, it actually does taken to take process, creating a non-nutritive sweetener that is about 100 times sweeter than table sugar.

Monk fruit is new to the market, so it needs more study to know all its potential health benefits. Research on other non-nutritive sweeteners has shown good results in terms of weight management and diabetes prevention. The naturally sweet mogrosides of the monk fruit also contains antioxidantswhich helps with immune health and cancer prevention.

6. Fruit juice

Fruit juice is a natural sweetener that you can drink alone or add to other drinks or seasonings or even use in cooking. 100% fruit juice is a better choice than refined table sugar or high-fructose corn syrup because fruit juice is natural and unprocessed. This too contains many vitamins and nutrients.

Tips for reducing sugar in your diet

1. Get more sleep

Try starting the source. Cutting back on your cravings is another way to eliminate unnecessary sugars from your diet. Although it’s easier said than done, improving the quality of your sleep can help. You may find yourself reaching for sugary foods or fatty fast food when you’re running on little sleep. Lack of sleep can mess with your hormones and increase sugar cravings as your brain looks for other ways to energize (like a sugar rush). Worse, foods high in sugar and fat can, in turn, sabotaging your sleepwhich will worsen the issue over time if not resolved.

2. Replace sugary sodas

It’s no secret that most sodas contain a lot of sugar. Functional and prebiotic sodas It’s taken the market (and social media) by storm recently, with brands like Poppi and Olipop flying off the shelves. While experts don’t necessarily consider these drinks “healthy,” they may be a better choice than traditional sodas.

A 12-oz can of Olipop’s Vintage Cola contains 2 grams of added sugar (3 grams total), while a regular can of Coca-Cola has 39 grams. Make no mistake: these tasty alternatives are not a substitute for a diet rich in fiber and whole foods.

Other alternatives to snacking include non-sweetened beverages such as sparkling water, tea or flavored water with real fruits.

3. Read the labels

A surprising number of foods and condiments have added sugar. Be sure to read the labels of the packaged or processed foods you eat and try to adjust accordingly – you might be surprised to see how much sugar is in that packet of ketchup or instant oatmeal.

4. Drink your coffee black

Those delicious lattes and mochas are addictive for a reason. Most contain a ton of refined sugar – take the Starbucks Grande Caramel Frappuccino, which contains up to 60 grams of sugar.

If you enjoy coffee with cream and sugar to start your morning, try gradually reducing the amount of sugar you add each day. Eventually, you’ll prefer it to be unsweetened. If you can’t stand that thought, consider adding other natural enhancers like cinnamon or vanilla extract.