8 natural alternatives to replace sugar in your diet

Refined sugar is one of the worst ingredients we currently consume. Several studies have already linked this substance to a number of diseases, such as obesity, diabetes, heart problems and cancer.

Even so, we consume much more sugar than we should, as it is added to a multitude of industrialized products, mainly soft drinks, sweets and stuffed cookies.

As some research shows us, sugar interferes with the functioning of hormones that regulate hunger and satiety, causing more calories to be consumed than necessary – and, consequently, causing weight gain.

In addition, sugar impairs metabolism, leading to an increase in blood insulin levels and fat accumulation.

As if that were not enough, sugar can still be addictive, as it releases dopamine in the reward area of ​​the brain, acting in the same way as illegal drugs, according to a study carried out in the USA.

If you are looking for a healthier diet without giving up the sweet taste, check out some natural alternatives to refined sugar:

1. Stevia

Stevia is a natural sweetener extracted from the leaves of a shrub native to South America, Stevia rebaudiana. It has no calories and is not associated with any heart disease or obesity.

Additionally, some research has shown that stevia has positive health effects, such as lowering blood sugar and blood pressure.

2. Xylitol

Xylitol is a compound extracted from corn or birch bark. Its sweetness is similar to that of sugar, with the difference that it has only 2.4 calories per gram – while sugar has 4 calories per gram.

Several studies show that its consumption is related to benefits such as reduced risk of dental caries and protection against osteoporosis.

3. Erythritol

Erythritol is chemically similar to xylitol, but it contains only 0.24 calories per gram, or just 6% of the calories of sugar.

This alternative is not related to the increase in blood sugar and insulin, nor to the increase in cholesterol and triglyceride levels, being especially indicated for obese or diabetic people.

4. Yacon potato syrup

The yacon is a tuber native to the Andes Mountains. Similar to a potato, it gives rise to yacon syrup, a sweet substance with a viscous consistency.

Yacon syrup has a third of the calories of sugar and is rich in fructo-oligosaccharides, a compound capable of feeding the beneficial bacteria that inhabit our intestines, contributing to weight loss.

5. Coconut sugar

Coconut sugar is extracted from the sap of the coconut tree. Despite having the same amount of calories as regular sugar, this alternative contains nutrients such as iron, zinc, calcium and potassium.

It is worth noting that coconut sugar is rich in fructose, which is one of the substances responsible for refined sugar being harmful to health. Therefore, it is recommended that it be consumed in moderation.

6. Honey

Honey has antioxidant properties, helping to lower the risk of cardiovascular disease and cancer.

Despite this, its consumption should be moderate, because, like coconut sugar, it is also rich in fructose.

7. Maple syrup

Maple syrup, or maple syrup, contains 24 different types of antioxidants, which are beneficial for our body, in addition to containing minerals such as calcium, potassium, zinc, iron and magnesium.

However, maple syrup is high in sugar. Thus, it is “less bad” than refined sugar, but it should be consumed in moderation.

8. Molasses

Molasses is a dark, sweet liquid with a sticky, syrup-like consistency. It can be obtained from sugar cane or beet sugar.

This alternative contains vitamins, minerals and antioxidants, making it a healthier alternative to refined sugar, but it is still a form of sugar and should not be consumed in excess.

When it comes to alternatives to replacing refined sugar, you can turn to options that have fewer calories and fewer harmful effects.

However, it must be kept in mind that “being natural” does not necessarily mean that the product is free of undesirable effects, as is the case with coconut sugar, honey, maple syrup and molasses. At the end of the day, you already know: sweets should always be consumed in moderation.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.