7 Natural Sugar Substitutes: How to Replace Sugar with Proper Nutrition

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Natural Sugar Substitutes

Sugar is an essential food for humans. Most fruits, vegetables, and berries contain fructose. It is easily and completely absorbed in the body and also benefits it. Therefore, you need to build your diet so that these plant foods make up 70 – 90% of your diet.

If you do not follow this rule, then the human body receives an insufficient amount of fructose, it begins to want harmful sweets (sweets, cakes, pies). As a result, a person becomes dependent on refined sugar, in other words, “sits on it.”

 The Harm of Sugar to The Human Body

Refined sugar found in almost all modern food products. But it’s not a secret for anyone that it is very harmful to human health. The use of sugar is addictive, obesity, heart, brain problems, diabetes mellitus, a decrease in the body’s protective function, and it’s premature aging.

It also leaches calcium from the bones and interferes with the absorption of B vitamins. Perhaps it is worth thinking about this, isn’t it? Not surprisingly, all popular diets recommend using natural sweeteners and eliminating refined sugar from their diet. What’s interesting is that giving up on it contributes to the recovery of many diseases.

How To Get Rid Of Sugar Addiction? 

Try not to eat sugar-containing foods for 21 days (during this time new habits form) and you will find that in the fourth week you will start thinking less about candies and other unhealthy sweets, or completely forget. The duration of weaning is different for everyone.

Everything is individual and depends on the degree of slagging of the body, lifestyle, and ultimately the willpower. Of course, it is difficult to give up sugar. Since its effect on our body can be compared to a narcotic one.

People can even experience “withdrawal”, abandoning it. But unlike other withdrawals, you don’t need to go to an alcohol recovery center for getting better. To facilitate the transition to a healthy diet, it is worth considering how to replace it.

How to Replace Sugar with Proper Nutrition? 

1- Coconut Sugar 

The glycemic index of coconut sugar is 35 units. It has a caramel taste, perfectly replaces refined sugar in the preparation of various dishes. You can obtain it from the nectar of young coconut inflorescences. It is heated to 40 – 45 ° C and evaporated to obtain thick caramel syrup.

Typically, you can find two types of coconut sugar:

  • In the form of a viscous caramel paste
  • In the form of crystals, which are very reminiscent of cane sugar

Coconut sugar is rich in various vitamins (especially B vitamins) and elements that fight depressive moods. Besides, it contains 16 amino acids and trace elements (such as iron, magnesium, and zinc). These are very important for a person’s positive attitude. The advantage of coconut sugar is that it has a low glycemic index – 35 units (refined – 68, glucose – 100). This indicator is also good because this product is careful with the resources of the pancreas.

2- Stevia Is A Natural Substitute For Sugar

The glycemic index of stevia is 0. Stevia is a honey herb. Its leaves are 30-40 times sweeter than regular sugar. But despite this, it is practically not high in calories and has an almost zero glycemic index. This makes it very popular with healthy eating haters.

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Stevia leaves produce a substance called stevioside, which serves as a natural sweetener. Due to its excessive sugar content, stevia is added to dishes quite a bit. It contains vitamins A, C, B, trace elements, and 17 amino acids. Also, stevia is famous for preventing bacteria from multiplying in the mouth. It can even be added to toothpaste.

3- Honey 

The glycemic index of honey is 60 – 85 units. Honey is rich in trace elements (magnesium, iron, manganese, potassium, phosphorus, and calcium). Honey is often used for colds and insomnia. Despite its positive aspects, it also has its disadvantages. For example, its glycemic index is 60 – 85 units. It is saturated with fructose.

Besides, you should not heat honey above 40 ° C. As at a higher temperature, a carcinogen that can cause cancers begins to release. Therefore, it is categorically not a good idea to use it in baked goods and hot dishes, as well as add it to hot tea or milk.

4- Jerusalem Artichoke Syrup

The glycemic index of Jerusalem artichoke syrup is 15 – 17 units. It is obtained from Jerusalem artichoke tubers. It resembles regular liquid honey. The main advantage of this product is that it contains a large amount of inulin.

It helps to eliminate problems with the gastrointestinal tract and normalize the intestinal microflora. The syrup also contains zinc, silicon, iron, potassium, and 7 amino acids.

5- Agave Syrup 

The glycemic index of agave syrup is 15 – 17 units. It tastes sweeter than refined sugar. True, agave syrup is controversial, since it is 90% fructose. And its excess leads to the formation of fat.

6- Grape Sugar

The glycemic index of grape sugar is 100 units. It is 3 times less sweet than regular sugar. But at the same time, the glycemic index is quite high. Grape sugar is produced by boiling and thickening grape juice.

7- Maple syrup

The glycemic index of maple syrup is 65 units. It is rich in magnesium, calcium, manganese, iron, zinc, and antioxidants. Unfortunately, fakes of this syrup are very common.

Summing Up

As you noticed, this article did not talk about such sweeteners as sucralose, aspartame, etc. The fact is that they are artificial products and are only harmful. Nature has already given us a large number of natural, tasty, and healthy substitutes. Give up refined sugar, buy natural sweeteners – make your choice in favor of health. These natural existing sugar substitutes not only replace the sugar from your diet. But also provide several health benefits.