Is your New Year’s resolution to cut back on sugar? You’re not alone.
Table sugar doesn’t offer many benefits besides its sweet taste. There’s no protein, essential fats, vitamins or minerals. And not only does it lack benefits, it can also cause you serious harm. Consuming too much sugar can cause weight gain, obesity, high blood pressure, tooth decay and diabetes.
The average person consumes more sugar than the daily recommended amount, which varies depending on age and sex.
Below, we’ve outlined 5 natural substitutes and how they stack up to the sugary sweet standard.
Stevia
Stevia is a natural sweetener, produced using the leaves of a shrub called stevia rebaudiana. It has zero calories, making it an appealing alternative for people with a sweet tooth. There’s no link to cavities, tooth decay or to blood sugar level. In general, it’s considered a safe alternative to table sugar.
Although it doesn’t have any essential nutrients, it isn’t associated with any adverse health effects, either. Of the many different sugar substitutes, stevia is often considered the healthiest.
Birch sugar (xylitol)
Birch sugar comes from some fruits and vegetables — cauliflower, berries and plums — although the most common source is corncobs. It’s a sugar alcohol that’s about as sweet as table sugar, but with roughly half the calories. Research shows that it doesn’t cause cavities or tooth decay, and it doesn’t cause high blood sugar either.
Erythritol
For the most part, erythritol and birch sugar are similar. Like birch sugar, erythritol is found in fruits and vegetables like strawberries, melons, grapes and corn. It also isn’t known to cause cavities or tooth decay, and contains even less calories than birch sugar. It tastes almost exactly like table sugar and is mostly considered safe with little to no negative health effects. It’s a great alternative, but unlike birch sugar, erythritol comes with a hefty price tag.
Honey
Honey is a natural product of honeybees, containing vitamins, minerals and beneficial antioxidants. But be warned — it’s almost as calorie-dense as table sugar. Similar to table sugar, honey can cause high blood sugar and cavities. It also contains fructose, which is one of the harmful ingredients in table sugar that is strongly associated with obesity and serious diseases. Although honey offers some health benefits, it can still be harmful when consumed in large amounts.
Agave nectar
Agave nectar comes from the agave plant. Think of it as a thinner, vegan version of honey. Like honey, agave nectar can contain vitamins and minerals, but it’s high in calories and contains a high level of fructose. Although it’s a natural alternative to table sugar, agave nectar can be one of the least healthy options.
If you're looking for a suitable sugar alternative to incorporate into your diet, speak to a health care professional to find out what's best for you.