Are there any better natural sugar alternatives?
There is nothing that sugar offers except empty calories, still, people are addicted to it and for many, it is inevitable to avoid it. It is consumed daily as it adds sweetness to your cup of tea or coffee. It is present in ready to drink sodas, carbonated beverages, bakery items, etc. Too much table sugar or sucrose has long been associated with various serious disorders, including obesity, diabetes and heart diseases.
Remember, the following alternatives to refined sugar are just a little better, so they cannot be considered a healthy alternative.
1) Coconut sugar
Extracted from the dehydrated sap of the coconut palm and contains few nutrients, small amount of fibre, but is high in fructose and calories. The glycemic index is slightly lower than table sugar. In the end, it is similar to regular sugar so should be consumed in less quantity and can be considered a little better than sugar.
2) Honey
Honey is a sweet viscous golden coloured liquid produced by honey bees using the nectar of flowers. It contains vitamins and minerals in traces. Also, organic honey contains antioxidants which are linked to a lower risk of diseases. It is natural and has certain benefits for heart patients as it may lower cholesterol. It is often used as a cough remedy when eaten along with ginger. It is preferred to be added in herbal teas to enhance the taste.
3) Maple Syrup
It is a thick sugary liquid, made by the sap of maple trees and it contains a decent amount of minerals including calcium, potassium, zinc, manganese as well as antioxidants but is very sweet.
4) Molasses
It is a thick brown sweet liquid made by sugar beet juice and contains vitamins, minerals in small amounts and the antioxidant content varies. Blackstrap molasses is higher in antioxidants compared to both honey and maple syrup. It also has potassium and calcium beneficial for bone and heart health.
5) Dates Sugar
Date sugar and syrup made up of dates is a better alternative to sugar as it can be used in making milk beverages like smoothies, certain bakery items like cookies, biscuits, etc. It gives a caramel-like flavour, has certain minerals like iron, which makes it a better alternative to sugar.
The bitter truth is, all the table sugar alternatives can be considered only marginally better as the fact remains, they all are high in fructose, other saccharides and calories. Therefore, they should be consumed in less quantity only. Also, what makes them a little better option is the presence of certain nutrients like minerals, antioxidants in some amount.
REFERENCES
- Gheldof, N., Wang, X. H., & Engeseth, N. J. (2002). Identification and quantification of antioxidant components of honeys from various floral sources. Journal of agricultural and food chemistry, 50(21), 5870–5877. https://doi.org/10.1021/jf0256135