9 natural substitutes for sugar

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Adding sugar to the diet is a habit of many people. Consuming a large amount of sugar can increase the risk of dangerous diseases such as obesity, heart disease, diabetes and cancer. So, instead of having to use a large amount of sugar every day, you can replace them with natural sweeteners that still retain the flavor you love.

1. Why is eating too much sugar bad for you?

There is scientific evidence that people who follow a high-sugar diet are more likely to be obese. Because sugar can affect hormones in the body to regulate hunger and satiety, leading to increased calorie intake and weight gain. Besides, consuming too much sugar can also harm metabolism in the body, which can lead to increased insulin levels and increased fat storage.
Eating high-sugar sweets is linked to poor oral health and increases the risk of certain dangerous diseases such as cardiovascular disease, diabetes, and cancer.
In addition to causing health problems, sugar is also addictive. It causes dopamine to be released in the brain's reward center, which is the same response triggered as addictive drugs. This will lead to cravings and can motivate you to overeat, especially in people under stress.
Therefore, consider the following alternatives to meet your needs for sweets and protect your health.

2. Natural substitutes for sugar

2.1. Stevia

Stevia is a natural sweetener extracted from the leaves of a shrub in South America scientifically known as Stevia rebaudiana. This plant-based sweetener can be extracted from one of two compounds, stevioside and rebaudioside A. Each contains zero calories, can be 350 times sweeter than natural sugar, and can have taste slightly different from sugar.
The leaves of Stevia rebaudiana are packed with nutrients and phytochemicals, so it's not surprising that the sweetener is linked to a number of health benefits.
Stevioside is a sweet compound in stevia, which has been shown to lower blood pressure, blood sugar and insulin levels. Although Stevia is considered safe, more research is needed to determine if this natural sweetener offers long-term benefits to human health.

2.2. Xylitol

Xylitol is a sugar alcohol with a sweetness similar to sugar. This substance is extracted from corn or birch wood and is found in many fruits and vegetables.
Xylitol contains 2.4 calories per gram, 40% fewer calories than sugar. What makes xylitol a promising alternative to sugar is because the product itself lacks fructose, which is the main ingredient responsible for most of the harmful effects of sugar.
Unlike sugar, xylitol does not raise blood sugar or insulin. In fact, xylitol has been linked to many health benefits, including improved oral health and bone health. However, much of the research surrounding xylitol is controversial. Therefore, more human studies are still needed to determine the full function of this substance. When consumed in moderation, xylitol is generally well tolerated by humans, but xylitol can be toxic to dogs.

2.3. Erythritol

Like xylitol, erythritol is a sugar alcohol, but contains fewer calories. At just 0.24 calories per gram, erythritol contains 6% of the calories of regular sugar. This substance also tastes almost like sugar so you can easily switch from sugar to using this product.
The body does not have the enzymes to break down most of erythritol, so most erythritol is absorbed directly into the bloodstream and excreted in the urine without being changed. Therefore, erythritol does not have the same harmful effects as regular sugar. Furthermore, erythritol does not raise blood sugar, insulin, cholesterol, or triglycerides.
Despite being low in calories, a study of non-obese college students found an association between blood levels of erythritol and increased fat mass and weight gain.
Research also shows that erythritol plays a role in metabolism, as some people are more likely to make more erythritol from glucose than others. However, it remains unclear how erythritol consumption affects body composition. Therefore, more research is needed to determine if it contributes to weight gain.
Erythritol is generally considered safe to replace sugar, but commercial production of erythritol is time consuming and expensive, making this product a less available option.

2.4. Monk fruit sweetener

This product is extracted from arhat, which is a small round fruit grown in Southeast Asia. Arhat has zero calories and is 100 times 250 times sweeter than sugar. Arhat fruit contains natural sugars like fructose and glucose, but it gets its sweet taste from antioxidants called mogrosides.
During processing, the mogroside is separated from the fresh juice, removing the fructose and glucose from the fruit. Mogrosides provide antioxidant and anti-inflammatory properties, while animal and test-tube studies have shown that arhat berries may inhibit cancer growth. However, more research is still needed to fully understand the mechanism of this effect. What's more, studies have found that sugary drinks made with arhat berries have a very small effect on daily calories, blood sugar, and insulin levels compared to drinks containing sucrose.
However, arhat fruit extract is often mixed with other sweeteners, so be sure to read the label before using this product.

2.5. Syrup Yacon

Yacon syrup is extracted from the yacon plant, native to South America and scientifically known as Smallanthus sonchifolius. It has a sweet taste, a deep color and a high consistency similar to molasses.
Yacon syrup contains 40% to 50% fructooligosaccharides, which are a special type of sugar molecule that the human body cannot digest. Because these sugar molecules are not digested, yacon syrup contains one-third the calories of regular sugar, or about 1.3 calories per gram.
The high content of fructooligosaccharides in yacon syrup offers many health benefits. Research shows that this syrup can reduce glycemic index, body weight and reduce the risk of colon cancer. What's more, one study found that fructooligosaccharides can increase feelings of fullness, which can help you feel fuller faster, as well as eat less. In addition, fructooligosaccharides also feed the healthy bacteria in the gut, which is extremely important for your overall health. Having a healthy gut microbiome reduces the risk of diabetes and obesity, as well as improves immunity and brain function.
Yacon syrup is generally considered safe, but eating large amounts of it can lead to too much gas in the stomach, diarrhea, or gastrointestinal upset.

2.6. Coconut sugar

Coconut sugar is extracted from coconut palm wax (coconut palm). It contains a few nutrients, including iron, zinc, calcium and potassium, as well as other antioxidants. This product has a lower glycemic index than sugar, which may be partly due to the inulin content of this product.
Insulin is a type of soluble fiber that has been shown to slow digestion, increase numbers and feed healthy bacteria in the digestive system. However, coconut sugar is still very high in calories, comparable to regular sugar. Because coconut sugar is very similar to regular table sugar, so you should use this product in moderation.

2.7. honey

Honey is a thick, yellow liquid produced by honey bees. Honey contains a certain amount of vitamins and minerals, as well as a lot of antioxidants that have health benefits.
The phenolic acids and flavonoids in honey are responsible for the antioxidant activity of this product, which can help prevent diabetes, inflammation, cardiovascular disease and cancer.
Many studies that took place over the past year have tried to find out the clear link between honey and weight loss, lower glucose levels and lower blood sugar. However, larger studies and current research are still ongoing to elucidate the link between honey and these effects.
While honey has health benefits, because it contains fructose, this is an ingredient that can contribute to a host of health problems.
In short, honey is still sugar and not completely harmless.

2.8. Maple syrup

Maple syrup is a thick, sugary liquid made by cooking the sap of a tree. This product contains a rich amount of minerals, including calcium, potassium, iron, zinc and manganese. Besides, maple syrup also contains more antioxidants than honey.
One study in rodents showed that when sucrose was taken, maple syrup reduced plasma glucose levels significantly more than sucrose alone. The oligosaccharides present in maple syrup have the ability to lower plasma glucose concentrations. Oligosaccharides have also been reported to be effective against type 1 diabetes in rats.
Studies done in test tubes have shown that maple syrup may even have anti-cancer properties, but more research is needed to confirm this effect.
Despite some beneficial nutrients and antioxidants, maple syrup is still very high in sugar, even though maple syrup has a slightly lower glycemic index than regular sugar, so it's may not raise blood sugar as quickly. Like coconut sugar and honey, maple syrup is a slightly better choice than regular sugar, but it should still be consumed in moderation.

2.9. Molasses

Molasses is a brown, thick, syrup-like liquid. This product is made from sugarcane juice or sugar beet juice.
Molasses contains a number of vitamins and minerals, as well as several antioxidants. Furthermore, the high levels of iron, potassium and calcium found in this product may benefit bone and heart health.
In general, molasses makes a good substitute for refined sugar, but you need to limit your consumption as it is still a form of sugar.
Natural sweeteners can be used instead of sugar, avoiding the risk of many dangerous diseases. You can use these sweeteners in your daily diet. However, you should only use it in a moderate amount, do not overdo it.

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Reference source: healthline.com