Although dozens, if not hundreds, of articles have been written about the harmfulness of white sugar, the annual consumption ofe consumption of this "white killer" in the Czech Republic still exceeds 40kg per adult.Sugar should be the first item that every healthy person, especially athletes, removes from their diet.
But do you know how and what to replace it with?
In this article, we bring you 15 natural and healthy substitutes that perfectly replace sugar.
Why is sugar harmful?
"Sugar is a poison. And who doesn't believe it should stick his dick in the door." says professional bodybuilder Filip Grznár in his videos. But why is this so?
If we look back into the past, we find that fruit and possibly honey used to be the only source of sugar. Nowadays, however, it is added to a large number of foods. It's even in places where we wouldn't really expect it. In baked goods, in food supplements, in various drinks, etc.
And obesity goes hand in hand with excessive sugar intake. However, recent studies confirm that an unhealthy lifestyle has a far worse impact on a person's health than being overweight itself. White sugar is a major contributor to dozens of obesity-related diseases.
Among the most serious are:
- Increase in blood pressure due to excessive increase in blood urea.
- Damaging the body's lipids, causing a faster aging process
- Increases triglyceride levels in the body
- Diabetes in combination with insulin resistance
Healthy and natural sugar substitutes
1. Honey
When we talk about natural alternatives to white sugar, honey must not be overlooked. It is a perfect sweetener and has many health benefits.
Thanks to the content of a substance called acetylcholine, it lowers blood pressure, the dextrins contained in it help heal injured mucous membranes, make it easier tocoughing up in case of illness, cures circulatory and digestive disorders and many others.
2. Stevia
Stevia is a white flowering, light-flowering tropical plant that originated in Brazil. Its leaves contain no calories and are many times sweeter than sugar (some sources say up to 300 times). Studies that have been conducted on stevia have shown its positive effects on high blood pressure.
In addition, it also has anti-inflammatory effects, improves digestion, lowers lipid levels and reduces the risk of heart disease.In the past, stevia has even been used to increase insulin sensitivity in diabetics. Nowadays stevia is sold in powder, drops and of course you can grow the whole plant.
3. Coconut sugar
You must have heard about the health benefits of coconut water, coconut milk or coconuts themselves. Coconut sugar has also been booming recently, with its main benefits being its low glycaemic index and high vitamins and minerals, especially iron, zinc, calcium, phosphorus and many B vitamins.
Coconut sugar also helps maintain the stability of the internal environment, supports the immune system and has a beneficial effect on the whole organism.
4. Maple syrup
Maple syrup is no longer just the stuff of American movies, where it is a must-have for any proper breakfast. Its nutty-honey flavour, its many health benefits and its low sucrose content make it a favourite not only with health food advocates.
Maple syrup contains substances such as folic acid, vitamins A, D and B, calcium, magnesium, zinc, potassium and iron. According to some studies, when consumed in small quantities, it also has a positive effect on weight loss.
5. Dates
Dates are an essential part of any athlete who is trying to live a healthy lifestyle. They are an excellent source of potassium, copper, calcium and iron, have a positive effect on the quality of hair and nails, lower blood pressure and give the body energy. It is also worth highlighting the high content of pantothenic acid, which promotes concentration, gives the body vitality and takes care of mental and physical fitness.
6. Fruit jam
Jam made from real fruit can be a great substitute for classic sugar, for example in yoghurt, porridge or to sweeten any sweet dish.
If you want to make sure that the jam does not contain too much added sugar, you can also make it at home. Thanks to the high fruit content, jams are rich in fibre, vitamins and minerals.
7. Xylitol
Xylitol is a sugar found in raspberries, plums, strawberries and other berries as part of the plant hemicellulose. It is just as sweet as regular table sugar, but has only two-thirds of the calories, making it a suitable substitute.
Its low glycaemic index also makes it suitable for diabetics. It helps to maintain low and stable blood sugar levels, does not harm teeth and promotes the growth of healthy intestinal microflora.
8. Erythritol
Although it is a sugar from the same group as xylitol, even in larger quantities it has no laxative effects and can therefore be a great substitute for white sugar. It occurs naturally in fruits and some foods.
It has almost no calories (better said, it is not absorbed by the body) and does not affect insulin production. It is therefore also suitable for diabetics. Like xylitol, it has no negative effect on the teeth.
9. Cane molasses
Molasses is an extract from sugar cane, which is produced during sugar production. It contains a wealth of trace elements, organic and mineral substances, of which molasses has a large proportion especially calcium, phosphorus, potassium, copper, inositol, nicotinamide, pantothenic acid, linoleic acid and many others.
When consumed over a long period of time, it cleanses the lymph nodes and regenerates the hematopoietic system.
10. Banana puree
You can buy banana puree in any good drugstore or prepare it at home. Just mash the banana, you can add a little milk and the puree is ready. This type of sweetener has a myriad of benefits - it helps keep blood sugar levels in balance, preventsdepression, soothes an upset stomach and nervous system, and reduces the risk of heart attack by up to 40%!
11. Yacon syrup
Yacon is a plant that the Incas included in their diet. It contains 20 valuable amino acids, vitamins and minerals.
The syrup from this plant contains half the calories of honey and does not raise blood glucose levels. Thus, it can be used not only by diabetics, but also by people with other diseases. In addition, yacon syrup can reduce appetite and can even be a good aid in dieting.
12. Dried fruit
Dried fruit can also be a great substitute for white sugar. It contains a wealth of health benefits, whether it be vitamins, minerals, enzymes or trace elements.
But beware of the high glycaemic index, especially with dried bananas, figs or dates. Dried fruit is not suitable for diabetics.
13. Rice syrup
Rice syrup is made by hydrolyzing rice starch and is a source of B vitamins, potassium, magnesium manganese and zinc. Its great benefit is its zero fructose content, which guarantees a gradual release of the energy received.
Rice syrup contains almost the same amount of calories as regular white sugar, so you need to remain cautious with its consumption.
14. Quality chocolate
Most people are scared of chocolate and think that it will make them put on a hundred and sixty pounds. But if we're talking about good quality, high quality chocolate, it can be a great substitute for sugar. Dark chocolate is really rich in antioxidants, has anti-inflammatory properties and is also a source of fibre.
Many studies have even shown that chocolate in small amounts can reduce the risk of stroke or heart attack. Last but not least, chocolate also improves mood because it contains a substance called phenylethylamine, which releases endorphins in the brain.
15. Corn syrup
Corn syrup is a liquid mixture of glucose and fructose, two simple sugars, and its composition is largely similar to conventional white sugar. So it certainly can't be said to be an ideal healthy substitute, but it can serve as an alternative. However, due to its identical calorie content , you must not overdo it in any case.
Which shops should I use to buy these foods?
If you don't know which health food shops in the Czech Republic are trusted, check out our ladderour list of the best e-shops where you can buy healthy food and organic food very cheaply and reliably.
The most suitable sweetener for diabetics
People with diabetes do not have to give up sweets, they just need to know which sweeteners are suitable for them. And for this, it is necessary to understand the glycemic index of foods.
This indicates how quickly glucose is used by the body. The higher the GI value is, the more fluctuations in glycemia the body will cause. These fluctuations can lead to damage to the blood vessel walls and this can cause considerable complications in diabetics.
Only sweeteners with zero or minimal GI, such as stevia, are suitable for diabetics. It cannot be absorbed by our intestines and therefore does not burden the body with any calories and at the same time does not raise blood sugar levels. Artificial sweeteners also work on this principle, but unlike stevia, it has no GI and no fatty acids.or unpleasant taste reverberations that are typical of artificial sweeteners. In our opinion, stevia is the best sweetener ever for diabetics.In reasonable quantities, you can also enjoy cane molasses, whose glycaemic index is very low (about 25) and has many of the health benefits we mentioned above.
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What to sweeten with when baking?
Clearly, not every sweetener is suitable for baking. Honey, for example , loses most of its benefits and health benefits when cooked. You can substitute brown sugar for white sugar in baking, but you need to make sure it is of good quality. Quite often manufacturers simply colour white sugar with caramel to give it a dark colour. This product may have a stronger taste, but its nutritional value is the same as that of white sugar.
However, if you choose a good quality brown sugar that is unrefined, you will give your body many more vitamins and it is a good alternative for baking.
But rice syrup, yacon syrup or stevia is also a good alternative.
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Which sweeteners to avoid?
As you've probably noticed, there are plenty of healthy alternatives to white sugar. Unfortunately, there are also some that only pretend to be healthy but are actually at least as harmful. Which ones are they?
1. Agave syrup
Agave syrup has indeed become a health food hit, even though it has almost nothing to do with health. It contains 70 to 95 percent fructose, which, if consumed in excess, can lead tocause bloating, diarrhoea and, in the worst cases, diabetes.Prolonged consumption of this simple sugar can cause insulin resistance or even a chronic increase in glycaemia, as Dr Jonny Bowden, among others, points out in his article.
So, if at all possible, avoid agave syrup altogether and opt for one of the alternatives mentioned above.
2. Chicory syrup
If you're going to substitute white sugar with this syrup, make sure you read carefully before you buy that it is it is pure chicory syrup and not just a cheap combination of several sweeteners and, among other things, chicory.
In conclusion, it is important not to keep looking for new sugar substitutes, but to limit your overall sugar consumption. If you indulge in a food sweetened with white sugar from time to time, the world will not come crashing down. However, nothing should be overdone.
READ MORE: We picked the 10 best fat burners for men and women!
We'd love it if you let us know what sweeteners you like to use in the comments below the article to inspire other readers!
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.