Top 5 healthy sugar alternatives you can try today

At some point or the other, everyone likes to devour some desserts. I used to have a sugar tooth, but since I got type 2 diabetes, I changed my perspective about consuming sweet food items. I’m sure this will provide you all some good ideas too. The glycemic index for table sugar or the refined sugar is 65, considering 100 as the highest glycemic index level.

Stevia

Stevia is a South American plant acts as a natural sweetener. This plant-based sweetener is derived from one compound existing in this plant called glycosides. This is very much diabetic friendly, as it doesn’t contain any calories and is almost 450 times sweeter than the usual sugar. But the taste might vary from the usual sugar. The glycemic index for stevia is 0.

Dates

Dates is one of my favourite dry fruits coming from date palm trees. It’s a bit sweet and chewy dry fruit but its also rich with many other health benefits. Its rich in iron, magnesium, potassium and has fibre too. It’s a good fruit for the people suffering from bowel movement issues. 

As per a recent research, a group of 100 diabetic people were divided into two groups. One group was given 3 dates everyday for 16 weeks and the other group ate none. The group consumed 3 dates a day for next 16 weeks were recorded with reduced cholesterol and HbA1C (average sugar levels in last 3 months). Nowadays, date syrups and date pastes are easily available at market, which can be used to make cakes and other confectionary stuffs at home. The glycemic index for dates is 42.

Maple syrup

Maple syrup directly extracted from the saps of maple trees. They are being cooked and the syrup is being strained after cooking them for a considerable amount of time. Maple contains calcium, zinc, potassium and iron. This fruit is also rich in antioxidants and anti-inflammatory components, so its quite safe to consume. The glycemic index (GI) is lower than the usual sugar, so you need to use it carefully and may be more in quantity if you prefer sweeter food. The glycemic index for maple syrup is 54.

Honey

Honey is another healthy sugar alternative, but plant-based diet followers cannot consume it. This thick consistency sugary liquid produced by the honey bees. It also has a considerable amount of minerals and vitamins and also provide anti-inflammatory benefits to the consumers. The sweetness depends on the honey bees as they extract the sweetness from various flowers and plants. Again, the glycemic index (GI) of honey is slightly lesser than usual sugar, so it’s a safe option to add in your diet. The glycemic index for honey is 58.

Molasses

Molasses is a dark brown liquid with thick consistency comes from boiling sugarcane or sugar beet juice. It too contains a little amount of minerals and some antioxidant benefits too. Although molasses is a good sugar replacement, but still one should limit the quantity of consumption as it comes from sugarcane and is still a form of sugar. While boiling and refining, some amount of filter process is being done, but still consuming it in limited quantity would never harm you. The glycemic index for molasses is 55.

Those who don’t have sweet tooth, they are absolutely lucky. They don’t get the craving so often to consume something sweet. But those who are somewhat cursed with sweet tooth, they struggle a bit. Its always good to avoid sugar from your diet. I love to eat a few pieces of dates when I get the sugar cravings. You must find the balance in your diet too just like the way I found.

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