The excessive consumption of sugar in the daily diet is harmful to health, being responsible for the appearance of multiple diseases such as diabetes. Today, this is nothing new. Various studies indicate that the consumption of sugar alters the functioning of the organism, causing hormonal imbalances, modifying the adequate level of insulin in the blood and increasing obesity and conditions derived from it. The World Health Organization (WHO) recommends not exceeding 25 grams of sugar per day, however, in Spain, the average consumption reaches 112 grams per day. Surprising, isn’t it?
It is true that until relatively recently the alternatives to white sugar were very limited and were limited to saccharin, cyclamate, mixtures of both, or brown sugar (a type of sugar that, despite all that has been said, has no more benefits than white sugar). However, currently, the options are much more varied and are slowly but surely prevailing in society. It is true that not all are caloric (hopefully), but what is absolutely certain is that they are healthier. Still don’t know how you can replace white sugar in your daily diet? We give you five healthy alternatives to sugar so that you can sweeten your life without harming your health.
The best substitutes to eliminate white sugar from our diet
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Stevia
It is an herb with a taste about 300 times sweeter than sugar itself. The good news is that it has no calories and, furthermore, not only does it not increase blood glucose levels, but it also seems to regulate them, making it a perfect alternative for diabetics and sugar addicts.
If you had to choose between aspartame or saccharin, of chemical origin and with possible side effects and even carcinogens, and stevia, don’t hesitate: always stevia. Although beware! You have to be very careful when purchasing this sweetener: do not buy it in the form of liquid or packets, because they are usually artificial. You can get it in many health food stores as a live plant, in pots, and take leaves from it when you need them. The dried leaves are also sold; with which you can prepare an infusion to drink it directly or to use it as a sweetener in any other drink or recipe.
Another much more comfortable option, although also somewhat more expensive, is the natural extract of stevia in drops. A millimeter drop is more than enough to sweeten, for example, a cup of coffee, so it is worth spending the money since it goes a long way.
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Maple syrup
Also known as Maple, it comes from trees found in maple forests in Canada and the northern United States. The sap that is acquired in those forests is boiled and, when the water evaporates, that kind of liquid caramel is obtained that is usually used, for example, to accompany the typical pancakes with cream or ice cream.
Maple syrup is expensive, but it is an excellent substitute for sugar due to its contribution of fructose and glucose, without added sugar, as well as its delicious flavor to sweeten our dishes. The alternative of using maple syrup is very successful to control our sugar levels, since it provides fewer calories than other natural sweeteners (about 250 calories per 100 grams). In addition, it offers fundamental minerals such as zinc, magnesium, calcium and potassium, proteins, riboflavin and more than twenty antioxidants. Of course, you also have to be very careful when buying it: if you see very cheap maple syrup, it means that it contains high levels of sugar and artificial colors.
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Agave syrup
It is extracted from a cactus-like plant that originates from Mexico. Its juice, similar to that of Aloe Vera, is very sweetening, since it has 75% fructose and 25% glucose. Its glycemic index is 35, less than half the index of refined sugar, which is 65. This means that the body digests and absorbs it much more slowly, which means that instead of experiencing sudden spikes in insulin levels and glucose these rise more slowly. It can be used in the same way as honey, since its consistency is similar. Its disadvantage is that it has more calories than conventional white sugar, but since it is much sweeter, it is used in less quantity, which lowers the caloric intake.
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Honey
As everyone knows, it is a completely natural substance made by bees from plant pollen. It is an important source of energy, but we must also highlight its great contribution of carbohydrates, vitamins and minerals, which make it a fundamental food for the body. Among its many benefits is that of having expectorant properties, improving digestion or relieving cough. It is true that it has more calories than white sugar, but it is also sweeter, so the amounts you need will be less. It is best to buy organic or natural honey, locally produced on farms or fields and discard industrially manufactured ones. Which usually have many added ingredients that remove their essential nutrients.
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Coconut sugar
It is extracted from the sweet nectar of the flowers of the coconut palm tree. Its main characteristic is its low glycemic index, equal to that of agape syrup (35), being a perfect alternative to white sugar. It is rich in potassium, magnesium, zinc and iron and is a natural source of vitamins B1, B2, B3, B6 and C. In addition, it contains 16 of the 20 essential amino acids. The one found with the highest amount is glutamine. This amino acid allows us to maintain an acid/alkaline balance in our body and helps us control impulses to eat sweet foods. Coconut sugar has a delicious flavor that you can combine with any dessert, smoothie, vegetable milk or infusion. The best thing is that it is the most natural and sustainable sugar, since comes from an ecologically beneficial tree.