10 Healthy Substitutes for Refined Sugar

By M. C. February 7, 2022
refined sugar

Photo by wirakorn deelert from Shutterstock

  • Dates – We all know dates. Dates are those fruits that come from the date palm tree, are sweet and chewy, and are an excellent alternative to refined sugar. Plus, they have tons of health benefits. You might know them from a couple of vegan recipes. Unlike sugar, dates are actually a good source of nutrients, such as fiber, potassium, magnesium, manganese, vitamin B6, and carotenoid. Given the fact that they taste sweet, you can use dates as a replacement for sugar in many recipes, like energy bars, cakes, and cookies. You can also blend them with nut milk and smoothies.
  • Applesauce and other fruit purées – This is an excellent way to replace refined sugar. Purées from all sorts of fruits like apples, and bananas, can be a great ingredient in many recipes for cookies, muffins, and cakes. And unlike refined sugar, fruits have many nutrients and health benefits, like a reduced risk of chronic disease a lower risk of death from any cause.
  • Yacon syrup – Yacon syrup comes from the yacon plant, which is found in South America. It has a sweet taste, dark color, and thick consistency which makes it similar to molasses. Yacon syrup is full of fructooligosaccharides, which is a type of sugar molecule that your body can’t digest, which makes it low in calories.
  • Honey – Honey is that thick, golden treasure that we get from honeybees. It contains lots of vitamins and minerals, but also an abundance of plant compounds that have anti-inflammatory properties and antioxidant benefits.
  • Maple syrup – Maple syrup is a thick and sugary liquid that comes from cooking the sap of maple trees. It has a small number of minerals, like calcium, potassium, iron, zinc, and manganese. Even more, it’s rich in phenolic compounds like lignans and coumarins that have anti-inflammatory and antioxidant effects.
  • Molasses – Molasses is a sweet, brown liquid with a syrup-like consistency. It’s made from boiling sugar cane or sugar beet juice. Even though molasses is a fine replacement for refined sugar, you should still limit your intake given the fact that it’s still a form of sugar.

If you’re like us, we’re sure you’ve probably had a tough time balancing your sugar intake at some point in your life. Who doesn’t love a yummy, sugary snack in the middle of the day? But don’t worry, great alternatives are out there, ready to step in when your cravings hit! …And we’re always here to help.

What do you think about all these fantastic sugar alternatives we’ve given you? Be sure to write and tell us your own experiences in the comments section down below.

…And if you found our article helpful, be sure to also check out: 9 Ways to Live Healthy and Avoid Cancer


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