Sugar has become an inseparable part of our life. Every day every meal we use sugar in the food. Sweetness is the taste that is highly addictive and that’s why it is so difficult to cut off from diet. But people know the importance of health and are becoming more aware of the bad effects of sugar on their health. People are shifting to healthy natural sugar substitute or low-calorie sweeteners.
Excessive Sugar Consumption can destroy health by weight gain, tooth decay, Type 2 Diabetes, Non-alcoholic fatty liver disease, nutrient deficiency, inflammation, Increased blood pressure, elevated triglyceride levels, and even increased risk of Cancer.
Refined sucrose extracted from sugar canes or sugar beets is used every day in the form of white sugar, also known as regular sugar. One tablespoon of granulated sugar contains approximately 49 calories i.e., around 4 per gram.
Sucrose harms dental health because it provides food for toxic bacteria in the mouth. When these bacteria digest sucrose, they produce acids (lactic, acetic, and propionic) creating an acidic environment in the mouth leading to the demineralization of the enamel.
Do you Know, there are some zero calories, anti diabetes synthetic sugar in today’s market, are they good choice? Read Artificial Sweeteners
Contents
Sugar substitute Types: Which is Right for You?
Natural Sweeteners: A Healthier Way to Sweeten

Honey
It is the most common substitute to sugar. Compared to sugar, honey has high calories, about 64 calories per tablespoon; however, it is more nutritious containing vitamins, minerals, and oxidants which are not present in refined sugar. Honey has a lower glycemic index (GI), which measures how quickly and significantly carbohydrate-containing food raises blood glucose levels. Lower GI means it may have a less immediate impact on blood sugar levels. Tastewise is more flavorful, has a distinct texture and may be sweeter than sugar, so you might need less of it.
Jaggery
Jaggery, made from sugarcane used from a long year ago has traditional importance. This alternative to refined sugar, such as honey or molasses, is richer in minerals like iron, calcium, and potassium, making it still high in calories but considered healthier than sugar.
Stevia
Stevia is a natural, non-calorie sweetener obtained from the leaves of the stevia rebaudiana plant. A little amount of stevia is needed to get sweetness that is much sweeter than sugar, estimated to be about 200-300 times sweeter. The Clinical studies indicate safety as they do not affect either blood pressure or blood glucose response. All ages can consume an acceptable daily intake of 4 mg/kg.
Though stevia is not entirely safe, some individuals may have allergic reactions to stevia. Consuming more than an adequate amount leads to feelings of nausea, bloating, etc.
Monk Fruit Extract
The monk fruit produces a natural sweetener in the form of its extract. It is 150-200 times sweeter than sugar, contains zero calories, low glycemic index, making it popular as a sugar substitute. It may be more expensive and harder to find compared to other sweeteners.
Agave Nectar
The agave plant produces agave nectar, also known as agave syrup, as a sweetener. This sweetener is plant-based and friendly for vegans. It is rich in fructose. Consuming a high amount of fructose is associated with insulin resistance and an increased risk of obesity.
Molasses
Molasses is a thick, dark syrup that is a byproduct of refining sugar from sugarcane or sugar beets. Sugarcane or sugar beet juice is extracted and boiled to crystallize the sugar. The resulting sugar crystals are then removed, leaving behind the syrup. Boil the syrup further to extract additional sugar. Subsequent boilings produce varying types of molasses. Molasses contains minerals such as calcium, iron, magnesium, potassium, and vitamin B6. It has a similar caloric content. In cooking and baking, it is frequently used.
Brown Sugar
Brown sugar is a type of sugar that includes molasses, giving it a moist texture and rich flavour. Though white sugar and brown sugar have the same calories they provide calcium, potassium, iron, and magnesium more than white sugar. In short, Brown sugar is less processed and refined than white sugar.
Yacon syrup
It is derived from the yacon plant, native to the Andes in South America. Yacon syrup is rich in fructooligosaccharides (FOS), a type of prebiotic fiber that can promote healthy gut bacteria and improve digestion. Other than this, it has a low glycemic index and low calories. It is suitable for vegans. It is not suitable for baking and cooking because of less heat tolerance. Some people can experience digestive discomfort, such as bloating or gas from the FOS content. It can be more expensive and less available than other sweeteners.
Vitafiber syrup
Tapioca or corn is the source from which soluble fiber is extracted to make a sweetener. It is high in soluble fibre especially isomaltooligosaccharides (IMOs) which can support digestive health and has a low glycemic index, and low calories, and is suitable for vegans. In baking recipes, energy bars, and other processed foods, it is frequently used as a sweetener and moisture enhancer, though it is less sweet than sugar.
Coconut sugar
It is made from the sap of the coconut palm tree. It contains nearly 4 calories per gram and has a lower glycemic index. Coconut sugar contains iron, zinc, calcium, and potassium in small amounts.
Date sugar
Dates are ground into a granulated form to make them. It has nearly 4 calories per gram and provides fibres, vitamins, and minerals like potassium, magnesium, and iron. However it does not dissolve well in liquids, so it is better suitable for baking.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/
https://journals.sagepub.com/doi/pdf/10.1177/2229411220160202
https://www.tandfonline.com/doi/abs/10.3109/09637480903193049
https://www.gbpuat.res.in/uploads/archive/17.3.1.pdf
Written by Rutuja Adake
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