Added sugar is probably the single worst ingredient in the modern diet.
It has been associated with many serious diseases, including obesity, heart disease, diabetes and cancer and many simply dub it “poison.”
What's more, most people consume way too much sugar and often have no idea, particularly in the hidden kinds that lurk in foods from bagels to cereals. Fortunately, there are many ways to sweeten foods without adding sugar.
According to a study in the Journal of the American Dietetic Association, replacing 130 grams a day of refined sugars (the average intake) with healthy alternative natural sweeteners can increase the amount of antioxidants you consume each day, in amounts similar to that of consuming berries and nuts.
Read on for plenty of good alternatives for sugar.
1. Raw Honey
Raw honey is a true superfood and one of the most favorite natural sweeteners. 1 tablespoon of raw honey has 64 calories packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help to neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.
Remember, once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.
2. Maple Syrup
It is very high in sugar, generally comprising of 70 percent sucrose, with a low fructose level, and has been found to contain antioxidants.
3. Dates
Dates are loaded with potassium, copper, iron, manganese, magnesium and vitamin B6 and antioxidant content. From the date palm tree, they are easily digested and help to metabolize proteins, fats and carbohydrates. Evidence shows that dates may help to reduce LDL cholesterol in the blood and may reduce the risk of stroke.
4. Stevia
Stevia is a natural sweetener that's extracted from the leaves of a South American shrub known scientifically as Stevia rebaudiana. Stevioside, is the element in the leaves that makes it more than 200 times as sweet as sugar. It has zero calories, zero carbohydrates and support healthy blood sugar levels and prompt weight loss.
Stevioside is available in liquid drops, packets, dissolvable tablets and baking blends to sweeten tea, coffee, soups and sauces. Dried leaves and processed powders of Stevia are also available.
5. Lo Han
the source of Lo Han is the China’s Lo Han fruit (monkfruit). It’s been used in China for centuries to treat obesity and diabetes, is rich in antioxidants, and has no calories.
6. Frozen Juice
Another easy and flavorful way to sweeten sauces and salad dressings is to use frozen juice. While they don’t contain the fiber of the fruit they were pressed from, they do retain many vitamins. Look for varieties like apple, orange, pineapple, and grape in the frozen foods aisles.
