Consuming sugar is quite important for maintaining stable blood sugar levels and providing sweetness that can boost your energy. However, the body only needs about 25 to 35 grams of sugar, making it quite harmful if consumed in excess of the recommended amount. To still enjoy sweetness in your snacks or meals, consider using natural sugar alternatives that are also healthy and provide numerous beneficial nutrients. Learn about some natural sweeteners that can become part of your lifestyle.
The Basics of Sugar
Sugar is a type of carbohydrate that the body uses as an energy source. It naturally occurs in many foods, but it can also be refined and added to processed foods. Consuming sugar can make you gain energy more quickly, and excessive consumption can lead to blood sugar spikes, weight gain, obesity, and many other serious diseases. Therefore, replacing sugar with natural sugar alternatives can help prevent this from happening while still adding sweetness to your day.
What Is the Difference Between Natural and Refined Sugar?
There is considerable debate about the differences between refined sugar vs natural sugar, particularly in terms of their ingredients and main characteristics. Both are types of sugar that can make your cooking delicious, so what are the striking differences between the two types of sugar? The main difference between the two lies in the processing.
Natural sugar is the sweetness that occurs naturally in plant-based ingredients, such as fruits and vegetables. So, what is refined sugar? Refined sugar is sugar that has been processed, losing its natural nutrients and lacking the vitamins and minerals present in natural sugar. Therefore, consuming natural sugar is the best choice as it provides many nutritional benefits and does not have the adverse effects on the body that processed sugar does.
The Best Natural Sweeteners
Stevia
Stevia is a natural sweetener that is very popular globally because only one or two drops are needed to achieve a sweet taste similar to sugar. This is because the stevia plant, which is the basic ingredient of stevia, is 300 times sweeter than sugar. Additionally, stevia is a zero-calorie sweetener, making it ideal for those on a diet. Consuming products containing stevia, such as Oats My Goodness Granola, can help you adopt a healthier lifestyle!
Coconut Sugar
Natural sweeteners made from plant-based ingredients are indeed a healthy food choice and provide healthy nutrients for your body, as does coconut sugar. Coconut sugar is produced from coconut tree sap and still contains some of the nutrients found in coconuts. This sugar has a lower glycemic index than regular sugar, meaning it does not affect blood sugar levels as much as regular sugar.
Monk fruit sweetener
Monk fruit sweetener is derived from the monk fruit, a small, round fruit native to Asia. This sweetener contains mogrosides, compounds that provide intense sweetness without any calories or sugar. It has been shown to have anti-inflammatory properties and does not spike blood sugar levels. Monk fruit sweetener is perfect for those on low-carb diets and can be used in a variety of recipes, from smoothies to baked goods.
Allulose
Allulose is a natural sweetener derived from certain fruits, such as raisins and figs, in small amounts. This sweetener is very suitable for consumption by people with diabetes because it does not raise blood sugar levels and is also very low in calories. You can use it in various types of dishes and drinks to enjoy its sweet taste.
Applesauce and other fruit purées
Using applesauce and other fruit purées, such as mashed bananas or pears, is a great way to add natural sweetness and moisture to recipes. These fruit-based alternatives provide fibre, vitamins, and antioxidants that refined sugars lack. Applesauce can replace sugar in recipes for baked goods, smoothies, and oatmeal, such as in Oats My Goodness Muesli, while also contributing to the overall flavour and nutritional content.
Honey
Honey is the most commonly used natural sweetener because it is highly versatile and can be combined with various foods or beverages, while also offering a range of nutritional benefits. Using it to enhance the sweetness of tea, cakes, and so on is a wise choice! Additionally, honey contains antioxidants, vitamins, and minerals, making it a healthier alternative to processed sugar.
Yacon syrup
Yacon syrup is made from the root of the yacon plant, native to the Andes. This syrup has a mild sweetness and contains fructooligosaccharides, a type of prebiotic fibre that supports gut health. It has a low glycemic index, making it suitable for those with blood sugar concerns. Yacon syrup can be used as a sweetener in smoothies, yoghurt, and as a topping for breakfast foods like oatmeal and granola.
Maple syrup
Maple syrup is a natural sweetener derived from maple trees, which is a plant-based ingredient that is also healthy and safe for long-term consumption. Just like honey, maple syrup contains antioxidants and essential minerals, including manganese and zinc. Although it is a healthy, natural sweetener that pairs well with various dishes, moderation is key to maintaining its health benefits.
Molasses
Molasses is a byproduct of the sugar extraction process, but it is much richer in nutrients than refined sugar. It contains significant amounts of iron, calcium, magnesium, and potassium. It’s also high in antioxidants, which can help fight free radical damage. Molasses is perfect for adding sweetness to baked goods, sauces, or smoothies, and can even be drizzled over your oats or muesli for a rich, natural sweetness.
Rapadura Sugar
If you are looking for a natural sweetener that tastes like caramel and offers numerous nutritional benefits, consider using rapadura sugar in your daily consumption. It is made from whole cane juice, but minimally processed, which retains more natural nutrients than white sugar. Moreover, rapadura sugar also contains calcium and potassium, which are good alternatives to refined sugar. You can use rapadura sugar for cooking, baking, and a variety of other purposes.
Brown Rice Syrup
Brown rice syrup is one of natural sugar alternatives that made by fermenting brown rice starch with enzymes. It’s a mild, natural sweetener with a low glycemic index, making it suitable for those managing blood sugar levels. Although it is not a natural sweetener widely known to the public, it is highly functional. It can be used in various dishes, such as toppings for granola, cereal, or even muesli.
Agave Syrup
There are still many natural sugar alternatives to replace refined sugar, such as agave syrup. Derived from the agave plant, it is commonly used as a sweetener for beverages and food. It is really suitable as a substitute for refined sugar in your drinks because it dissolves easily in cold liquids. You can use it for your iced tea, iced coffee, or get creative with other beverage recipes!
Tips When Choosing a Natural Sugar Substitute
If you enjoy sweet foods, consider finding natural sugar alternatives that meet your needs. Selecting natural sweeteners based on your dietary needs and health goals can provide numerous benefits for your body. For example, look for sweeteners that are low on the glycemic index to stabilise your blood sugar, such as stevia or monk fruit. Additionally, there are other options, such as natural sweeteners with nutritional content that can help meet your vitamin and mineral needs, including honey or maple syrup.
With natural sugar alternatives, you can not only prevent disease and provide nutritional value, but natural sweeteners can also enhance your body’s overall health. If you get used to consuming them, you can have a better immune system and become healthier than people who use refined sugar more often. Therefore, try replacing your processed sugar with natural sweeteners to achieve a better lifestyle.
Frequently Asked Questions
What is 100% natural sugar?
100% natural sugar is sugar that comes from whole, unrefined sources such as fruits, vegetables, and certain plants. It’s the sugar found naturally in foods like apples, bananas, and honey. These sugars are less processed and come with additional nutrients, such as fibre, antioxidants, and vitamins, making them a healthier choice compared to refined sugar.
Can I have unlimited natural sugar?
While natural sugars alternatives are a better option than refined sugar, they should still be consumed in moderation. Even natural sugars can contribute to weight gain and health issues if consumed in excess, particularly with high-calorie options like honey and maple syrup. Balance is key, so aim to enjoy natural sugar as part of a whole foods-based diet.
What happens if you stop eating sugar for 30 days?
Eliminating sugar for 30 days can help reset your taste buds and reduce cravings for sweet foods. You may experience improved energy levels, better skin, and even weight loss as your body adapts to a lower sugar intake. Many people also report feeling more focused and experiencing better digestion once they eliminate excess sugar, especially refined varieties.
Conclusion
Switching to natural sugar alternatives is a wise choice for anyone seeking to enhance their diet and overall well-being. With options like stevia, monk fruit, and maple syrup, you can enjoy sweetness without the harmful effects of refined sugars. By making informed choices, you can reduce your sugar intake while still enjoying the foods you love.
Ready to sweeten your day the healthy way? Discover our range of delicious Oats My Goodness Granola and Muesli products made with natural ingredients and sweetened with wholesome natural sugar alternatives!
