Healthy 5 Substitutes for White Sugar

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Highlights:

• White sugar (granulated sugar or table sugar) is bad for health
• Food high in white sugars are associated with an increased risk of many health conditions such as obesity, diabetes, depression, liver disease, dementia and cancer
• Swapping refined sugar for natural sugar substitutes like stevia, dates, honey, jaggery and brown sugar can help maintain good health and prevent disease

Consuming too much of white sugar may wreak havoc on your health and lead to a wide range of health problems.

White sugar, also called granulated sugar or table sugar, is made from refined sugarcane juice. Granulated white sugar and other natural sugars are sweeteners used in all types of food, including baked goods, sweetened beverages, and savory dishes.

Why is White Sugar Unhealthy?

White sugar is a highly processed item, and with a busy lifestyle, it is best to have food that is nutrient-dense. As white sugar is refined, consuming a large amount of it is linked to obesity, excess belly fat, diabetes, and heart disease. It can also cause depression, dementia, liver disease, and certain types of cancer.

Healthier Natural Alternatives to White Sugar

Dr. Rohini Patil, MBBS, Nutritionist, and CEO of Nutracy Lifestyle shares five alternatives for white sugar:

‘Consuming too much of white sugar is bad for health. So, avoid refined sugar and include natural sugar substitutes like stevia, dates, honey, jaggery and brown sugar to maintain good health and prevent disease.’

Stevia

Stevia is natural sweetener which is extracted from the leaves of the plantStevia rebaudiana, a native of Brazil and Paraguay. Stevia, which is sold under several different trade names, is much sweeter than sugar and contains zero calories. Replacing sugar with stevia can help in preventing weight gain and reduce blood sugar levels. For people having diabetes, Stevia proves to be great. Have it throughout the day so that carbs may not add up.

Dates

Dates are one of the best natural sweeteners. They are a source of fructose, which means a natural type of sugar found in fruit. Dates are high in fiber, nutrients, potassium, iron, and manganese which helps in building proteins in the body, and fiber benefits in your digestive system by preventing constipation. They are not only nutritious but delicious too, which means it's easy and simple to have and include in your diet.

Honey

Honey is rich in calories and contains important minerals and vitamins like calcium, potassium, vitamin C, B1, B2, B3, B5, and B6. It has also a lower GI value than sugar and includes antibacterial, anti-fungal, and anti-inflammatory properties. Compounds in honey, like polyphenols, help in modulating inflammation in the body. It can also get rid-off fungi and unwanted bacteria.

Honey is very sweet and may be required less in comparison to white sugar. Honey can also be used for easing coughs and sore throats.

Jaggery

Jaggery has more nutrients than sugar because of its molasses content. Now you might be thinking what is Molasses? It is a nutritious by-product of the process of sugar making, which is often removed when making refined sugar. Additionally, it also maintains the electrolyte balance and helps in preventing water retention because of its potassium content.

Brown Sugar

As compared to white sugar, brown sugar is less in calories. It consists of various micronutrients like calcium, iron, zinc, potassium, phosphorus, copper, and vitamin B-6, which are very important for a healthy functioning body. The molasses present in brown sugar can help in boosting metabolism.

Nothing happens in a single day, everything takes time. Replacing your long-time ongoing habit is tough but not impossible. Take your time and start this change slowly. High-sugar diet can increase the risk of disease and affect your health.

Replacing refined sugar with alternative natural sweeteners may lower the risk but eventually consuming anything in excess is not good whether it's honey, jaggery, or any other sweetener. So take smaller quantities and be consistent.

Source: IANS

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