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Sugar alternatives: 5 Healthy Sugar Replacements

A substitute for every occasion. - by Lottie Dalziel
  • 25 Aug 2019
Sugar alternatives: 5 Healthy Sugar Replacements
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It’s no secret that sugar – when eaten in excess – can wreak havoc on our health. Not only is it high in kilojoules and of no nutritional value, studies show too much of the sweet stuff can contribute to obesity, heart problems, liver disease, diabetes and tooth decay – and that’s just scratching the surface. Little wonder then, that many of us are searching for healthier alternatives. Here, we’ve rounded up five of the best natural sugar replacements.

1. Honey

honey
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RELATED: Honey and rice bubble slice

Derived from the nectar bees use to create honeycomb, honey is a type of unrefined sugar that is made up of 40 per cent fructose, 35 per cent glucose and two per cent sucrose. Despite popular belief, it has a similar composition to table sugar and is marginally lower on the glycaemic index (58) compared to sugar (65). It is also high in kilojoules, with three teaspoons of honey containing 268 kilojoules to sugar’s 201 kilojoules.

Still, honey does offer extra nutritional benefits such as trace amounts of zinc, selenium, riboflavin, thiamine and vitamin B.

When to use: honey can be a great replacement for sugar in a variety of recipes, including curries, salad dressings and sweets. However, due to its water content and more pronounced flavour, the quantities may need adjusting.

2. Agave nectar

agave
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Agave nectar comes from a juice that’s extracted from blue agave – a native Mexican plant that is also used to make tequila. It is highly processed, contains up to 90 per cent of fructose and is high in kilojoules, at 251 per three teaspoons. That said, it has a lower GI rating than honey (19) and in comparison to regular sugar, won’t cause a spike in blood sugar levels.

When to use: as agave syrup dissolves quickly, it is a good sweetener to use in cold drinks like iced tea and cocktails. It also works well as a sugar substitute in hot drinks, baking and cooking.

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3. Coconut sugar

coconut
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Coconut sugar – also known as coconut palm sugar and coconut nectar- comes from the sap of the coconut tree and has a similar taste and texture as brown sugar. It is rich in iron, zinc and potassium as well as inulin - a fibre that acts as a prebiotic and helps slow the sugar’s absorption into the bloodstream. Coconut sugar has a low glycaemic index (around 35) and contains around 188 kilojoules per three teaspoons.

When to use: coconut sugar is an easy replacement for caster sugar in baked goods, such as brownies, cakes and muffins.

4. Maple syrup

maple
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Maple syrup is derived from the sap of certain types of maple trees. It is rich in magnesium and zinc, relatively high in sucrose and has a glycaemic index of 54. It is also lower in kilojoules than honey, at about 218 per three teaspoons.

When to use: maple syrup can be consumed on its own (e.g. drizzled on pancakes) or added to sauces and desserts. It also works well mixed with butter to roast vegetables.

5. Stevia

stevia
Getty

Stevia comes from the leaves of a South American herb known as stevia rebaudiana. It is 200 to 300 times sweeter than sugar and, as it contains no kilojoules, it doesn’t have an effect on blood sugar. This is especially helpful for those with hypertension.

When to use: stevia is best used as a substitute to sugar in beverages (e.g. tea) or sauces. It can have quite a bitter after taste though, so moderation is advised.

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Lottie Dalziel
Lottie Dalziel
Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.

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