6 Natural Sweetener Substitutes to Replace Refined Sugars
Natural sugars are given to us from the Earth for us to use that also carry with them a multitude of benefits
Sugar of any kind, consumed in high volume is not healthy for our bodies. However, with refined sugars we should have the goal of eliminating them from our diet, whereas natural sugars consumed at a minimal volume.
Most Americans consume far too much added sugar in any of its common forms of refined sweeteners like white sugar and high fructose corn syrup (HFCS). These sweeteners are common in sodas, cereals, snacks, and desserts.
It is now known that diets high in added sugars are strongly linked to medical conditions like heart disease, obesity, diabetes, fatty liver disease, depression, oral and gum disease, and more.
Lowering your total sugar intake helps reduce your risk of inheriting these diseases and can also help heal from these diseases.
In order to cut your intake of common refined sugars like white sugar and HFCS, there are many alternatives to choose from. Some of these even contain zero or very few calories.
I put these in order from my favorite, to my least favorite.
1. Dates
Dates are the dried fruits of the date palm tree. These sweet, chewy fruits (that resemble caramel) are an excellent alternative to refined sugar and offer several health benefits.
Unlike refined sugar and many other sweeteners, dates are a good source of nutrients, including fiber, potassium, magnesium, manganese, vitamin B6, and carotenoid and polyphenol antioxidants.
Because of their sweet taste, you can use dates in place of sugar in recipes for energy bars, cakes, and cookies. You can buy dates in alternative forms of powder and syrup to add to these types of recipes. Furthermore, you can blend them in their whole fruit form to flavor homemade nut milks and smoothies.
Dates are high in calories and natural sugars, therefore if you’re eating dates as a delicious dessert or midday snack, it is best to stick to two a day. Which is painful, trust me, because they are just that good.
Studies note that they don’t significantly affect blood sugar levels like table sugar does, even among people with diabetes.
My favorite dates.
2. Monk Fruit
Monk fruit extract is obtained from the Siraitia grosvenorii plant, which is native to China.
Even though monk fruit is about 300 times sweeter than table sugar, it doesn’t contain any calories. This sweetness comes from compounds called mogrosides, primarily mogroside.
Because monk fruit doesn’t have any calories or affect blood sugar levels, it may promote weight loss and improve blood sugar levels if used in place of regular sugar. However, there’s currently a lack of human studies on this sweetener.
For baking, it is best to use in a powdered or liquid form. Both can be found at common grocery stores.
3. Palmyra Blossom Nectar
Known as the “Sugar of Life”, this sugar replacement is the pure, unrefined nectar of the Palmyra tree (Borassus flabellifer).
Palmyra Jaggery is a traditional Ayurvedic ingredient that is nutrient-dense.
From this list, it is the highest-ranking replacement of sugar amongst most people.
Having high levels of B-complex vitamins, iron, potassium, and magnesium, not only adds benefits to our daily intake but also replaces the false sensation of energy given by sugar with high energy levels due to components it brings to our body.
Palmyra Jaggery is also organic, ethically sourced and a sustainable business for the communities who farm it.
4. Maple Syrup
Maple syrup is a thick, sugary liquid that’s made by cooking the sap of maple trees.
It contains a small amount of minerals, including calcium, potassium, iron, zinc, and manganese. Plus, it’s rich in phenolic compounds like lignans and coumarins that may have anti-inflammatory and antioxidant effects
Despite having some beneficial nutrients and antioxidants, maple syrup is still very high in sugar.
It is still an incredible, natural substitute for refined sugars, just ensure you use in moderation.
I like to use a drizzle of maple syrup in my oatmeal when I used unsweetened milk or in my coffee to make it a little sweeter. A drizzle would be almost ½-1 teaspoon.
5. Honey
Honey is a thick, golden liquid produced by honeybees. It contains trace amounts of vitamins and minerals, as well as an abundance of plant compounds that provide anti-inflammatory and antioxidant benefits.
Honey compounds, such as honey polyphenols, may help modulate inflammation in your body. Honey also has a slightly lower glycemic index (GI) than table sugar. These qualities make it healthier than refined sugar. However, research on these benefits is limited which is why it’s lower on my list.
I use honey in my hot lemon water on days where I feel like I might be starting to feel unwell. I rarely use honey as a substitute for sugar in baking because it predominantly comes in syrup form.
6. Stevia
Stevia is an incredibly controversial natural sweetener. Some studies claim it to be entirely safe, whereas others think it can be dangerous when consume too much too often.
Stevia is a natural sweetener that’s derived from the leaves of the South American shrub Stevia rebaudiana.
Stevia doesn’t contain any calories, and is up to 450 times sweeter than sugar.
Human and animal research indicates that replacing sugar with stevia may help prevent weight gain and reduce blood sugar levels.
Even in the controversy, stevia is a healthier alternative to refined sugars in moderation. Stevia is more available across multiple grocery stores so if you have to choose between stevia or refined sugars, I would still choose the former.
Stevia can be used in coffee or tea, baked goods, or anything you think just need a small hint of Earth’s sweetness.