Although sweets taste delicious, consuming too much added sugar can harm your health. For example, diets high in added sugar are strongly linked to conditions like heart disease, diabetes, obesity, and fatty liver. The next time you want to add a touch of sweetness to your favorite food or drink, you should carefully consider the sweetener used. There has been a global increase in demand for sugar substitutes such as low-calorie sweeteners that can help reduce caloric intake in people with chronic diseases such as diabetes, weight gain, etc. Natural sweeteners are those that are available, extracted, or made naturally, with or without the addition of chemicals or complicated machinery. Natural sweeteners can also be a powerful source of various vitamins, minerals, carbohydrates, and enzymes. If you are looking to reduce your intake of common refined sweeteners like white sugar and HFCS, there are many alternatives to choose from. Some of them even contain very few or no calories.
1. Honey
Apis indica, Apis mellifera, Apis dorsata (stone bee), and other species of Apis of the family Apidae deposit the secretion of sugar in the form of honey in the combs. Honey is traditionally used as a sweetener and preservative in food. Due to its antibacterial and antifungal properties, honey is beneficial in promoting the growth of healthy intestinal flora. Honey is the common ingredient used in beverages such as teas, sodas, and sweets, or used as a substitute for sugar in baking.
2. Stevia
Considered as one of the safest natural sweeteners, stevia can be used as a substitute for sugar in various food compositions. Stevia is extracted from the leaves of the small perennial Stevia Rebaudiana. Stevia is mainly found in Paraguay and southern Brazil. Stevia glycosides are the main sweet component of the plant and are 100,200 times sweeter compared to sugar. Stevia is considered a natural, calorie-free sweetener with less impact on blood sugar levels with a low glycemic index. Stevia can be used in a variety of food applications, such as liquid stevia as a sweetener in beverages and stevia in baking powder.
3. Dates
The most common types of dates used as a natural sweetener are Medjool dates. Like caramel, Medjool dates add a complex flavor as a sweetener. Medjool dates contain significant amounts of nutrients such as magnesium, copper, calcium, and vitamin B. Due to the high fiber content in Medjool dates, it has less impact on blood sugar levels. Date syrups or pastes can be used as sugar substitutes in various food formulations.
4. Coconut Sugar
Coconut sugar has a consistency similar to white sugar and a taste similar to brown sugar with a much lower glycemic index. Coconut sugar is extracted from the cocoons of coconut flowers by extracting them from their juice, evaporating the water, and making granules by grinding solid juices. Coconut sugar is rich in antioxidants, iron, potassium, and calcium. Coconut blossom sugar can be used in a similar way to white sugar.
5. Brown Rice Syrup
Recently, gluten-free brown rice syrup is gaining popularity as a natural sweetener. With the help of enzymes, the fermentation of brown rice produces a thick sweet amber syrup. This sweet syrup can be a perfect substitute for corn syrup in baked goods. Sweet brown rice syrup can also be used as a sweetener to make granola bars, nuts, cakes, etc.
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