Sugar Alternatives

What is Sugar?

Sugar is a carbohydrate that is found in most plants It is mostly found in sugarcane and sugar beets. Sugars provide energy to our body and it includes all the sweet carbohydrates. These carbohydrates are broken into simple sugars like glucose and fructose and can be used to provide energy.

Cost of Sugar

Sugar can be purchased from online and offline stores. Online stores sometimes give discounts which may not be available in the offline stores. The cost of sugar in different cities in India ranges between Rs. 35 and Rs. 45 per kg.

Why Sugar Alternatives?

Sugar can lead to obesity and tooth decay. If you use sugar alternatives, you may lower your weight and also get rid of obesity. Added sugar does not have any nutrients but they can cause various diseases like diabetes, insulin resistance, dental issues, etc. These are a few reasons that people opt for sugar alternatives.

How to choose a Sugar Alternative?

There are many substitutes or alternatives for sugar. You need to choose the one which has the following features of sugar −

• Sweet in taste

• Dissolve in water easily

• Act as a source of energy

Top 10 Sugar Alternatives

There are many alternatives to sugar that provide nutrients and energy to the human body. Here is the detailed information about some of the sugar alternatives.

Alternative 1 – Stevia

Stevia is derived from a South American plant called Stevia rebaudiana. It is a natural sweetener which can be derived from any of the two compounds mentioned below:

• Stevioside

• rebaudioside A

The alternative will prevent weight gain and blood sugar levels will also reduce

Features

• Prevent weight gain

• Natural sweetener

• 450 times sweeter than natural sugar

Pros

• Reduces blood sugar levels

• Do not have calories

• Usage is safe

Cons

• Gut Microbiome may be harmed if consumed in large amount

• Does not caramelize

• Highly processes ingredient

Alternative 2 – Palmyra Blossom Nectar

Palmyra Blossom nectar is considered as sugar of life. The sugar consists of high levels of B-complex vitamins, potassium, iron, and magnesium. Palmyra jiggery is an organic sugar that provides the following types of vitamin B

• B12 – 133%

• B6 – 222%

• B1 – 665%

Features

• Provides Vitamin B-Complex

• Natural sugar

• Eliminates false sensation of energy

Pros

• Palmyra jiggery is an ayurvedic ingredient

• The sugar has a lot of vitamins

• Does not increase blood sugar levels

Cons

• Large amount of consumption can cause health issues

Alternative 3 – Monk Fruit

Monk fruit is a sugar that does not have any calories The sugar is extracted from a small green melon. And is 300 times more sweet than sugar. This sugar is also helpful in weight loss as there are no calories. It is also helpful in the improvement of blood sugar levels.

Features

• No calories

• 300 time sweeter than sugar

• Promotes weight loss

Pros

• Blood sugar level does not increase

• Approved by FDA

• Easily soluble

Cons

• Less research regarding effect on health

• Gastrointestinal problems may occur due to erythritol

Alternative 4 – Raw Honey

Raw honey is considered as super food which consists of enzymes, iron, antioxidants, potassium, zinc, phosphorus, calcium, vitamins, etc. These nutrients help in the growth of beneficial bacteria in the intestine.

Features

• A lot of nutrients

• Considered as superfood

• Does not increase sugar levels

Pros

• The sugar has a lot of vitamins and minerals

• Growth of healthy bacteria is promoted in the digestive tract

Cons

• Processed honey does not have much nutrients

Alternative 5 – Sugar Alcohols

Sugar alcohols are also known as polyols which can be found in fruits and vegetables. Some of the popular sugar alcohols are −

• Erythritol

• Xylitol

• Maltitol

The sugar alcohols are not fermented by the bacteria in the mouth so tooth will not decay. The sugar alcohols have very less calories so blood sugar levels will not increase. Sugar alcohols are safe to consume but research say that they can cause stomach upset if large amount is consumed.

Features

• Low calories

• Not fermented in the mouth

• Safe to consume

Pros

• Blood sugar levels do not increase

• Sweetness levels is same as sugar

Cons

• Gastrointestinal problems may occur

• Less soluble

Alternative 6 – Date Sugar

Date sugar is extracted from the dehydrated dates. This sugar consists of antioxidants and potassium. The sugar contains fructose and is not good for those people who want to lower down their blood sugar levels.

Features

• Contains lots of nutrients

• Fructose is also available

• Richest in antioxidants

Pros

• A bit healthier than conventional sugar

• Contains added nutrients

Cons

• Should be consumed in moderation

• Does not dissolve in water

Alternative 7 – Coconut sugar

Coconut sugar is a natural sugar which is extracted from the sap of coconut palms. The sugar consists of minerals, antioxidants, and insulin fiber. The coconut sugar is less processed in comparison to the table sugar. A teaspoon of coconut sugar consists provides 18 calories of energy. Coconut sugar is an added sugar and its consumption should be moderate.

Features

• Have a lot of nutrients

• Less processed than table sugar

• Has a texture

Pros

• Light Caramel flavor

• Easily dissolves in liquids

• Less processed

Cons

• Should be consumed in moderation

Alternative 8 – Maple Syrup

Maple syrup is extracted from maple trees and is preferred as an alternative to sugar in many homes. It is a natural and unprocessed sugar and is produced in North America. It is a good replacement of sugar in any recipe.

Features

• An excellent alternative to sugar

• Can be used in any recipe

• Have a lot of nutrients

Pros

• Natural unprocessed sugar

• Contains antioxidants

Cons

• Has 30% fructose so moderate consumption is needed

Alternative 9 – Molasses

Molasses consists of a rich amount of antioxidants. Other nutrients in this sugar are iron, calcium, potassium, selenium, and many more. Molasses are of different types and beet and sugarcane ones are most common.

Features

• Lots of nutrients

• Best sweetener to be used in baking

• Can be used to make brown sugar

Pros

• Contains calcium

• Excellent source of iron

• Not much processed

Cons

• t is an added sugar and consumption should be moderate

• Less versatile than other sugar alternatives

Alternative 10 – Allulose

Allulose is a monosaccharide sugar which can be found in certain fruits. The sweet ness of this sugar is 70 percent of the table sugar. The that it provides is 0.2 per gram. The sweetness is same as that of the regular sugar. Allulose is helpful in reducing blood sugar.

Features

• Sugar is available in certain fruits

• Each gram has 0.2 calories

• Taste is similar to regular sugar

Pros

• Helps in reducing blood sugar

• Less processed

• Available only in certain

Cons

• Large amount of consumption can lead to bloating, diarrhea, and abdominal pain

Conclusion

Sugar is a sweetening agent that is used in many recipes. The sugar provides high amount of calories and is also a source of increasing sugar levels in the blood. Many natural sugars can be used as a substitute for regular table sugar