Who doesn't love a sweet treat every once in a while? Fortunately, when it comes to sugar, you don't need to avoid it altogether. Moderation is key, as the daily recommendation is currently 6 teaspoons of sugar for women and children over the age of 2, or 9 teaspoons for men. It's also equally important to be mindful of the different types of sugar you're consuming.
If you're looking to reduce the amount of processed, refined sugar, like white sugar, you're ingesting in favor of natural alternatives, these are the sugar substitutes you'll want to try.
Is sugar bad for you?
Before we get into sugar substitutes, it's important to clarify that sugar isn't inherently bad for you. It's vital for your health. Your body turns carbohydrates into glucose, a form of sugar, which is a primary energy source to keep your body moving and your brain functioning. Despite what some popular diet fads advocate, without carbs and sugars you may experience health problems and symptoms such as low energy, sleep problems and brain fog,.
The goal shouldn't be to avoid sugar but to consume the right kinds of sugar. Much of today's American diet consists of added sugars, which are processed and refined to add intense sweetness without much substance. Ultrarefined white sugar and high-fructose corn syrup are common ingredients in sodas, pastries, bread and condiments. These get delivered quickly to your bloodstream without adding other nutritional value. Excessive consumption of these sugars can lead to serious health complications, including high blood pressure, diabetes and fatty liver disease.
Other names for sugar
You can find the amount of added sugars on the nutrition facts label and ingredients list of any food item. The higher the added sugar is on the ingredients list, the more sugar is in the product. Added sugars go by many names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose and sucrose.
What are natural sugar alternatives?
In contrast, natural sugars are unrefined or only lightly processed and found naturally in many foods. Fruits, for example, contain fructose, but they're also high in fiber, providing a balanced combination of nutrients for your body. Honey and maple syrup are naturally sweet but rich in minerals, vitamins and antioxidants.
There are also various natural sweeteners and sugar substitutes that you can add to food and beverages that provide sweetness without the downsides of refined sugars. Examples of these alternative sugars include sugar alcohols like sorbitol, artificial sweeteners like aspartame and natural sweeteners like stevia.
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