Keeping an eye on your sugar intake isn't a bad thing -- and neither is indulging in a sweet treat. It's all about finding the right balance. Instead of cutting out sugar entirely, consider the type of sugar you're consuming.
For women and children, studies show that the recommended daily limit is about six teaspoons of sugar. For men, it’s nine. And you don’t have to rely on heavily processed sugars to satisfy your cravings. Natural sugar alternatives -- many of which are less refined and closer to their original form -- can be a better choice. To help you make the switch, we’ve rounded up some of the most popular natural sweeteners below. Try a few and see which one is best for your tastebuds and lifestyle.
What are sugar substitutes or alternatives?
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.
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.
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.
The 6 best natural sugar substitutes
Rapeepong Puttakumwong/Getty Images
... continue reading