22 Sugar Substitutes
We all know that sugar is bad for us. It
contains empty calories that add to your weight gain while causing you
tooth decay and increasing the risk of Type II Diabetes among adults. It
can be very tempting to reach for that extra spoonful of sugar, but you
may want to think twice before you do so. These natural sweetening
substitutes will convince you to make the healthier switch!
Here are 22 natural substitutes for sugar:
1) Cinnamon
Cinnamon can be used to add flavor to
oatmeal, cereal, cookies, and even a teaspoon to a cup of tea or coffee
for an interesting kick! Cinnamon helps fight off harmful bacterias,
reduces LDL cholesterol levels, and helps to regular blood sugar. Add
that pinch of cinnamon to your diet!
2) Honey
Honey is composed of glucose and fructose, which are natural sugars that
give it that sweet delicious taste. Honey also contains plenty of
antioxidants, which help repair your immune system when you get sick.
You can add a teaspoon of honey to almost any dish to give it a bit more
flavor and taste.
3) Agave Nectar
Agave nectar has a taste similar to that of honey. Agave syrup can be
substituted for sugar when preparing brownies, cookies, or cakes. You
can even flavor your iced tea with a little agave. Agave nectar is high
in fructose, so be sure you take it in moderation.
4) Rum
Rum is the main alcohol ingredient used in popular Mojito drinks. Rum
extract can also be used to prepare rum raisin cookies, rum raisin
bread, and hot buttered rum mix. You can add a teaspoon or two to
sweeten fruits as well.
5) Grapefruit
The popular citrus fruit is packed with vitamin C and powerful
antioxidants that help keep your body well protected against diseases.
You can add a little grapefruit juice to club soda or even sweeten your
green tea with a teaspoon or two.
6) Maple Syrup
Maple syrup goes can be spread over pancakes, waffles, granola mix, and
low-fat muffins, and baked goods. Maple syrup is loaded with
antioxidants. Avoid refined maple syrup and go for the natural brands
instead.
7) Lemons
Don't reach for that teaspoon of sugar to
add with your tea, just squeeze a little lemon juice instead. Lemon
juice mixes perfectly with honey, for a delicious salad dressing to add
life to vegetable salads or chicken dishes. Avoid lemonade, since it's
loaded with tons of refined sugar.
8) Mashed Bananas
Puréed bananas can be added to pancake or waffle mixes and banana bread
as a sugary replacement. Bananas are naturally sweet and contain high
amounts of potassium, which helps to promote healthy hearts. Bananas
also make great snacks on the go.
9) Lime
Lime is an ideal substitute for carbonated beverages. Lime juice blends
perfectly with club soda for a zesty carbonated taste. Lime slices can
be added to pies and other baked goods for a tangy treat.
10) Raisins
The health benefits of raisins go back nearly 2,000 years. Raisins can
be added to salads, cookies, sandwiches, or eaten from tiny packets.
Raisins are high in fiber and fat-free. You can keep them in the freezer
or stored in the cupboards, for a quick and nutritious treat.
11) Frozen Juice Concentrate
Frozen juice concentrate is a diluted liquid that can be used to bake
traditional homemade apple pies. Frozen juice concentrate is high in
fibers and antioxidants. Frozen juice concentrate is available in grape,
lemon, and orange flavors. Make sure you get the concentrate that is
low in additives.
12) Stevia
Stevia is a calorie-free natural sweetener that replaces the spoonful of
sugar to your cup of tea. Tea leaves are a preferred choice among
diabetics, since the natural sugars aren't metabolized by the body.
13) Apricot Puree
Apricots are a rich source of fiber, iron, and vitamin C. You can mix
apricot purée together with baked foods, vegetable salads, and Greek
yogurt. Apricots also help prevent cancer. Don't be afraid to experiment
with some apricot purée!
14) Molasses
The dark brown sugar is a Molasses is a derivative of refined sugarcane
and sugar beets. Molasses provides high levels of iron and calcium and
is used as the main ingredient when baking gingerbread cookies or
Moravian cookies. Make sure you keep your molasses intake low, since it
does contain sucrose.
15) Unsweetened Cocoa Powder
Unsweetened cocoa powder makes for a perfect hot beverage option during
those cold snowy days. Add the cocoa powder mix into a glass of hot
water or mix it together with skim milk. Try adding a touch of vanilla
extract for a pleasant surprise.
16) Cranberries
Cranberries are renowned for having strong antioxidant properties, and
for preventing kidney diseases. Sprinkle a handful of cranberries on
yogurts or cereals, for a nutritious breakfast meal. Enjoy the cranberry
sauce at your Thanksgiving dinner!
17) Milk
Milk contains plenty of calcium and vitamin D, which promotes strong
healthy bones in your body. The lactose found in milk provides natural
sugars that are good for you. Try drinking skim or low-fat milk as a
replacement to whole milk.
18) Applesauce
Use the sugar-free applesauce while whipping up a batch of cookies,
brownies, and muffins. Applesauce is a low-calorie treat that can be
served straight from the jar for a healthy and delicious dessert. You
can even add a few scoops into a homemade fruit salad for a wonderful
taste.
19) Club Soda
Club soda gives you the carbonated buzz for a bit of energy. Pour a
little club soda over a natural fruit smoothie for a fantastic treat!
Ditch the sugary carbonated soft drinks for sparkling club sodas
instead.
20) Coconut Sugar
Coconut sugar is derived from the coconut palm tree blossom. It has a
high level of sucrose, so it shouldn't be used in high amounts. Coconut
sugar contains high levels of potassium, magnesium, zinc, and iron as
well.
21) Sucanat
Sucanat is the acronym that stands for Sugar Cane Natural. The natural
sweetener is extracted from sugar canes and contains less sucrose than
refined sugar. Sucanat may be added to tea, chocolate desserts, or baked
goods.
22) Brown Rice Syrup
Brown rice is the healthiest sugar substitute available next to tea
leaves. It resembles honey in texture, is gluten-free, and makes for a
perfect corn syrup substitute. You can add brown rice syrup to waffles
instead of maple syrup for tasty breakfast.