There are several alternatives to white sugar. The following are few healthy options.
According to the World Health Organization, 7 tablespoons is the maximum amount of white sugar that a person should consume a day to prevent health problems such as tooth decay, weight gain, diabetes, and fatty liver disease, among others.
The British Nutrition Foundation therefore recommends another type of natural alternatives that function to replace sugar without having to eliminate it completely from your diet, as it does provides a large amount of energy to the body and brain.
A few natural options:
- Honey. Honey contains fructose, glucose and a little sucrose, while sugar is just sucrose. Fructose makes honey much sweeter, which is why you can add less. This helps reduce the number of calories you consume.
- Natural stevia. According to the Stevia Institute, stevia can help reduce blood pressure and is considered one of the best alternative sweeteners as it does not affect blood sugar levels, which makes it suitable for diabetics to use.
- Coconut sugar. Coconut sugar comes from heating up the fresh juice of the coconut flower. It tastes similar to caramel and its fructose content is low (from 2% to 9%).
- Natural fructose. Natural fructose can sweeten more than white or refined sugar, providing only four calories per gram. The British Nutrition Foundation warns that while natural fructose is not harmful, when it is ingested in high quantities through industrially produced products it can become a problem for cardiovascular health.
Related article: Learn to watch your sugar intake