Swapping refined sugar with natural sweeteners is one great decision you could be making.
Refined sugar is from natural sources, but the process of refining it degrades the nutrients, leaving only sugar.
In fact, not very many persons are aware that sugar cane also has some natural bitter compounds in it.
Only those who have used molasses, one of the natural sweeteners that is in the list below, would know.
It is a by-product of sugar cane.
Indeed, there are several natural sweeteners that are considered healthy and great alternatives to refined sugar.
Some popular options include:
1. Honey
Honey is often made by bees and at least 300 types of honey have been recognised.
The varieties depend on the different types of nectar that are collected by the honeybees.
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Honey includes main compounds, such as proteins, vitamins, amino acids, minerals, and organic acids.
Also, pure honey consists of flavonoids, polyphenols, reducing compounds, alkaloids, glycosides, cardiac glycosides, anthraquinone, and volatile compounds (1).
Beyond having antioxidants and anti-inflammatory properties, it also has cancer inhibitory properties. it can also heal wounds.
Honey offers you more benefits than refined sugar and it is easy to use.
2. Blackstrap Molasses As A Natural Sweetener
This is another healthy alternative to refined sugar. It is a by-product of sugar cane and it is a good source of iron, calcium, selenium and copper. These minerals help maintain healthy bones.
The calcium in molasses plays an important role in osteoporosis prevention.
Really, as you age, your bone becomes weaker and you need some superfoods to maintain a healthy bone.
However, a person can easily find other healthful food sources of these minerals.
3. Maple Syrup
This is one of the natural sweeteners rich in antioxidants and minerals such as zinc and manganese.
Other minerals in this sweetener are potassium, calcium, magnesium, sodium and iron.
Maple syrup is also rich in B-vitamins such as riboflavin, niacin, and thiamine.
Also, there are potential anticancer, antioxidant, and anti-inflammatory properties in this natural sweetening agent (2).
4. Stevia As A Natural Sweetener
Interestingly, different studies say this sweetener is safe.
Stevia is a plant native to South America. People use it as a natural sweetener. For hundreds of years, zero-calorie stevia has been used as a sweetener.
This extract serves as as a substitute to added sugar content in foods and beverages.
Also, this sweetener contains properties that are anti-hypertensive, anti-obesity, anti-diabetic, antioxidant, anti-cancer, anti-inflammatory, and antimicrobial effects and improvement of kidney function (3).
Interestingly, stevia is a plant-based sweetener that is calorie-free and has a low glycemic index.
5. Dates
This has compounds that are free radical scavengers. It is rich in antioxidant, antimutagenic, antimicrobial and anti-inflammatory properties.
Other compounds in dates also have gastroprotective, hepatoprotective, nephroprotective, anticancer, antiulcer and immunostimulant activities (4).
Date is high in fiber, potassium, and other minerals.
If you want to use dates as a sweetener for wet food items, get dry dates, break them up, wash them and then and boil a bit.
When it cools down, blend in a wet blender and your sweetener is ready.
6. Coconut Sugar As A Natural Sweetener
This form of sweetener is higher levels of iron, zinc, and calcium, when you compare it with refined sugar.
It is low on the glycemic index and contains small amounts of minerals like iron, zinc, and calcium.
Also, it contains magnesium, manganese, copper, sodium, potassium and iron (5).
Things To Consider
Basically, when you switch from refined sugar to natural sweeteners, bear in mind that you will experience a difference.
Your taste bud needs some form of training for it to begin to appreciate the taste of these sweeteners.
But it is a good thing you are dong and sustaining it for some weeks will change everything.
You will observe some difference in your health markers if you hold on.
However, it’s important to note that while these sweeteners are natural, they should still be consumed in moderation as they still contain sugar.