13 healthy options to replace sugar

Some healthy options for replacing sugar are honey, coconut sugar, fruits such as tâma and grape passes, as well as sweeteners such as stevia and xylitol, which can be used to sweeten juices, yogurts, cakes and cookies, for example.

Replacing sugar can help weight control, maintain blood sugar levels more stable and reduce the risk of tooth decay. In addition, some of these substitutes contain nutrients that refined sugar does not offer.

However, the use of honey, coconut sugar, onboard syrup, brown sugar and sugarcane mood, should be done in moderation. This is because these options are sugars that can contribute to weight gain and change blood sugar levels when consumed in excess.

Some healthy and natural options to replace sugar are:

1.

The date is a naturally sweet fruit, becoming a healthy option to replace sugar in recipes such as cakes, vitamins and juices. It can also be added chopped or shredded in porridge, yogurts and salads.

In addition, the date is rich in fibers, vitamins and minerals, which improves the functioning of the intestine, decreases the risk of diabetes and helps regulate the immune system. Get to know other benefits of the date and how to consume.

2. Uva passes

The raisin is a dehydrated fruit, having a higher concentration of fructose greater than fresh grape, being a healthy option to replace sugar.

Grape Passa is also rich in fiber that contributes to the health of the intestine, as well as having a medium glycemic index, ie moderately increases blood sugar.

3. Mel

Bee honey is a natural sweetener, rich in bioactive compounds such as flavonoids and phenolic acids, which brings benefits such as helping to regulate the immune system, combat free radicals and maintain healthy intestinal flora.

In addition, honey has medium glycemic index, which can help control blood sugar. See other benefits of honey.

Although natural, honey is a type of sugar and, therefore, its daily consumption should be moderate, and it is recommended not to exceed 10% of the calories in the diet, which would be around 50 grams of honey a day, in a 2000 calorie diet, for example.

4. Cinnamon

Cinnamon can be an alternative to replace sugar. Although not sweet, its aromatic flavor can help enhance the natural sweetness of foods, reducing the need for added sugar.

Cinnamon can be added in yogurts, fruits, cafes or in cake and dessert recipes.

In addition, cinnamon also has antioxidant and anti-inflammatory properties, which can improve activity and blood insulin levels, helping to control diabetes.

5. Stevia

Stevia is a natural sweetener obtained from the plant Stevia Rebaudiana Bertonican be found in supermarkets and natural products stores in the form of dust or liquid.

Because it has the ability to sweeten between 200 and 300 times more than sugar, Stévia brings the advantage of having few calories and being a healthy option to replace sugar. Check out other benefits of Stevia.

Stevia can be used in hot or cold preparations as it is stable at high temperatures and is easy to use on cakes, cookies or sweets.

6. Coconut sugar

Coconut sugar contains minerals such as potassium, magnesium, zinc and iron, B vitamins, as well as bioactive compounds such as polyphenols and flavonoids, which have antioxidant action, contributing to the improvement of immunity.

In addition, coconut sugar has a lower glycemic index than sugar, by the presence of inulin in its composition, which is a fiber that prevents blood sugar peaks.

However, it should be used in moderation, as its excess can bring weight gain, as it is a type of sugar and its recommendation would be between 25 to 50g per day, in a 2000 calorie diet, for example.

7.

Xylitol is a type of alcohol sugar, obtained from natural foods such as plum, strawberry and pumpkin.

Xylitol is an option to replace sugar, as it has an ability to sweeten similar to ordinary sugar, but with fewer calories, only 8 calories for each teaspoon.

However, a recent study indicated that high levels of xylitol in the blood may increase the risk of thrombosis, infarction and stroke by promoting clot formation, but additional research is still needed to confirm this relationship.

Also read: Xylitol: What is it, what it is for and how to use

tuasaude.com/xilitol

8.

The onboard syrup, also called the sucer syrup or maple syrupbrings health benefits due to its high content of antioxidants and nutrients such as calcium, potassium and zinc.

In addition, onboard syrup has a lower glycemic index than sugar, which means it increases blood sugar slower, being a healthier option to sweeten.

However, because it contains similar or slightly larger calories than sugar, it should also be consumed in small quantities.

9. Taratina

Taumatin is a natural sweetener composed of proteins, and not containing digestible carbohydrates, it does not raise blood sugar levels, and may be a healthy option to replace sugar in the diet of people with diabetes. Understand better what taumatin is and how to use.

The power of sweetening of taumatin is 2000 to 3000 times larger than sugar, so its use is made in small quantities, which adds few calories to food. Besides being able to be consumed by all people.

Taumatin can be found in stores of natural products and pharmacies, in liquid or powder form, alone or along with other sweeteners, such as Stevia.

10. Sugar Fruit Jelly

Adding sugar -free fruit jellies, also called 100% fruit, is another natural option to replace sugar and sweetening foods and preparations such as yogurts, vitamins and pasta for cakes, pies and cookies.

In this case, the natural sugar of the fruit is concentrated in the form of jelly, which increases its sweetening power, as well as flavor to preparations according to the taste of jam.

To make sure that the jam is 100% fruit, just check the list of ingredients on the product label, which should only contain the fruit without adding sugar.

11.

Brown sugar is produced from sugar cane, but unlike white sugar, it does not go through the refinement process. This allows you to keep your natural nutrients such as calcium, magnesium, potassium and phosphorus.

Although the brown sugar has more nutrients, it has the same calories as white sugar, and should be consumed in moderation. Your recommendation is a maximum of 50 g a day, in a 2000 calorie diet, for example.

12.

The sugarcane mood is produced from the evaporation of the sugarcane stock or during the production of rapadura, forming a dark syrup with strong sweetening power.

Because it is not refined, the sugarcane mood contains minerals such as calcium, magnesium, potassium and phosphorus, being a good option to replace simple sugar

However, just like any other type of sugar, sugarcane mood should also be consumed in small quantities, as too much increases the risk of obesity, type 2 diabetes, tooth decay and heart disease.

13. Eritritol

Erythritol is a healthy option to replace simple sugar because it is a sweetener that contains only 0.2 calories per gram and about 70% of the ability to sweeten sugar.

In addition, Eryritol does not cause cavities and can be found in natural products or nutritional supplements, being sold in the form of dust.

However, some studies suggest that erythritol may increase cardiovascular risk such as heart attacks and strokes. Thus, this sweetener needs further studies to evaluate its health effect in the long run.

Watch the next video and get to know the sugar and the artificial sweeteners: