Healthy Substitutes for Sugar

by

Monica Saxena

| Wellness Blogger | Certified in Holistic Health & Nutrition | Fully Accredited Professional Nutritionist |

Sugar is part of our lives; most people start their day with sugar-infused hot beverages and feel good if they have more of it. Our celebrations begin with sugar-rich sweets and end with dinners with sweet dishes. Taking too much sugar daily is not good for the body; many health problems could erupt due to too much sugary content in the body. Still, we take and enjoy it wholeheartedly. 

Why? Because consuming sugar creates its craving, the more we take sugar, the more desperately we start craving it. I am not asking you to stop eating sugar or sugar products altogether, but try practising moderation. Besides moderation, there are many sugar alternatives, like fruits, that are good to satisfy sugar cravings.

Harmful Effects of Sugar

Many health problems start with having more than the required amount of sugar in our bodies, which is not metabolised. But it is quite difficult to get out of the sweet tentacles of sugary food, as it is found in every food product from bread to sauces, snacks, and beverages. Even the energy drink we take consists of lots of sugar, which typically creates an energy burst initially but leaves us weak when sugar is too low or too high in the body.

1. Waning Immunity

Sugar destroys the protein in our bodies, resulting in the ageing of our organs, which compromises the energy, growth, and immunity of kids. Kids often fall sick and become unhealthy, physically unfit, and lazy. Generally, kids enjoy having a sugary treat, but too much sugar is harmful to them.

2. Weight gain

The most significant factor of consuming excessive sugar is weight gain. As we consume large quantities of sugary food and drink, it gets stored in the body as fat. If left untreated and unmetabolized, it can lead to obesity as well as heart problems.

3. Tooth cavities

Lack of oral hygiene, along with too much eating of sweets, generates acids when sugar comes in contact with bacteria in our mouth. This produces acid, which causes tooth decay, and eventually, it leads to the dissolution of tooth enamel as well.

4. Poor nutrition

Craving sugar leads to skipping other essential nutrients required by our bodies. Enzymes produced due to excess sugar degrade vitamin D in the body, resulting in less calcium in bones. Vitamin C and magnesium delay the decaying process of bones and help make the bones stronger. However, sugar restricts the absorption of these nutrients.

5. Risk of acne

Sugary food and sweets increase the production of insulin, and higher insulin levels increase the oil production in the skin. This leads to clogging of pores and the eruption of acne on the skin.

6. Early ageing

Due to excess sugar and decreasing levels of vitamin C, the collagen and elastin cells, which provide elasticity and stretching to the skin, get damaged, resulting in loose and sagging skin.

7. Fatty liver

This is a modern-day bane and high-risk effect of sugar, as excess sugar consumed in our bodies results in fat deposition in the liver. A liver with excess fat is unable to perform its normal function, affecting the health of the heart and leading to increased sugar levels and weight gain.

8. Spike in blood sugar level

Increased sugar consumption increases the sugar levels in the blood, which sometimes can’t be tackled by the hormone insulin produced by the pancreas. This leads to insulin resistance and causes diabetes.

Alternatives to sugar

All natural fruits contain sugar, which is good for satisfying our taste buds; we only need to adapt them gradually in our bodies. All food products containing carbohydrates have sugar, so even if we skip sugar in our food, we will get all the necessary sugar in our body in optimum amounts.

 Natural sugars can be selected based on their glycemic index, a rating system for food containing carbohydrates, which shows how quickly the food affects the blood sugar level. After all, our body runs on energy produced mostly through carbohydrates. But to allow proper nutrition, this energy can come from healthy alternatives of carbohydrates with protein and fats. Don’t quit sugar; just replace it with healthy options. Some of the alternatives are a healthy mix of fructose and fibres mentioned below:

1.    Jaggery

Processed sugar contains empty calories, but jaggery, though it is sugar, contains many nutrients like calcium, iron, magnesium, potassium, phosphorus, and antioxidants. It prevents constipation due to its laxative properties. But it must be taken in moderate quantities, as it can also increase the sugar level.

2.    Stevia

Stevia is an alternative to sugar made from the stevia plant leaves. It is delightful and safe to consume in its natural form. It can be easily adapted as per your food habit and the best part is it is free of carbohydrates and no fear of excess calorie consumption. It contains no artificial ingredients and does not increase sugar levels.

3.    Molasses

Molasses is obtained after the third boiling of sugarcane juice, after most of the sucrose content is removed and crystallised as sugar. It can be taken as a dietary supplement due to its high mineral content. They are low in calories and can be added to smoothies, shakes, and all sweet dishes.

4.    Date sugar

Date sugar or date palm sugar is obtained by drying and powdering dates. It can be added to all sweet products like cake, porridge, and other sweet dishes. It has a rich quantity of iron and fibres. This is the healthiest possible alternative to sugar.

5.    Raw Honey

Honey in its raw form is very beneficial for health. It has been said to have antibacterial and antioxidant properties. It can be used instead of the processed sugar we add to the beverages, but moderation is needed again, as it has a high fructose level. Raw honey has all the health benefits and is processed at stores with many additives.

6.    Maple syrup

It is the most popular sugar substitute because of its flavourful taste. It has many minerals like calcium, zinc, iron and potassium. Maple syrup is obtained by boiling the sap of maple trees and can be obtained from stores. It can be added to the sweets for a wonderful taste.

7.    Banana puree

Mashed, overripe bananas can substitute oil and sugar in cakes and cookies. It cuts sugar by half and adds fibre and iron as nutrients to the dish.

How to reduce sugar in your diet is entirely in your hands. Start looking at the food labels and look for calories that you will be getting from a particular type of food, add fruits to your menu, and cut the serving size to choose a healthy lifestyle and say bye to unhealthy sugars.