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List of All Natural Sugar Alternatives

Excess processed sugar in the diet can cause health problems and of course contribute significantly to obesity. There are many natural sugar alternatives that will allow those with a sweet tooth to get their fix but without the unhealthy impact.

Sucrose is a major contributor to incidences of tooth decay. It was once thought that sugar, as a simple carbohydrate, was a greater contributor to rises in blood glucose or blood sugar levels than complex carbohydrates (starches). It is now known that both contribute equally to higher blood sugar levels.

At one time experts linked high sugar consumption with the onset of diabetes. This theory is no longer popular amongst experts but it is widely accepted that obesity can raise the risk of developing diabetes.

Before we look at the list of natural sugar alternatives, let us find out the difference between natural and artificial sugar.

What is Artificial and Natural Sugar?

Sugar is the collective name used for naturally occurring carbohydrates. The most common forms are:

sucrose – the most commonly occurring and also known as table sugar due to its use in hot drinks.

It is derived mainly from sugar cane and sugar beet.

lactose – which occurs in milk

fructose – which is found in fruit

All sugars are natural in their raw form however most of them have undergone a great deal of refining and processing before they become available to buy.

What is the Glycemic Index (GI)?

This is the scale used to measure which substances have the most impact on blood glucose levels. The lower the GI the healthier the substance. In effect it is measuring the rate of absorption. Low GI substances are absorbed slower and are therefore assimilated into the body in a more controlled and healthy way.

List of All Natural Sugar Alternatives

Here is a list of all naturally available sugar substitutes.

1.) Honey

Honey has many positive health benefits and is a source of completely natural, unprocessed sweetening.

Honey does contain sugar but because of the other ingredients it contains it will not pile on the pounds as other sugars would. Honey contains many natural vitamins and minerals. The body uses a great deal of stored nutrients in order to properly digest sugar. These nutrients rob the body of necessary substances to break down fat. Honey increases the body’s store of nutrients rather than taking from it.

Honey should still be used in moderation due to its GI rating but is certainly a better sweetening alternative than sucrose.

2.) Fructose

As mentioned previously, this sugar is found in fruit and can be bought in a granulated form too.

In this form, far less would be needed as a sweetener than with normal table sugar/sucrose.

Although fructose registers as low on the GI scale, high intake of fructose has been linked with the heightened risk of heart disease so needs to be used in moderation.

3.) Xylitol or Birch Sugar Substitute

This is a healthy alternative to sucrose. It has a low GI rating and doesn’t have a negative impact on blood glucose levels and imbalances in the way that processed sugars do.

Studies have shown that xylitol can actually work to reduce tooth decay.

Over-use of xylitol can cause stomach irritation and upsets.

4.) Stevia

Stevia is an exceptionally sweet substance derived from the herb of the same name. It is widely available in liquid form and powder from. Very little is needed to sweeten drinks and it can also be used as a refined sugar substitute in baking.

Natural sugar alternatives are widely available especially through health food stores and some can be found in the supermarket. One or all of the substitutes listed above can be used in place of refined sugar products whether it is for hot drinks such as tea and coffee, baking or other sweetening use.

This article on the various healthy and natural sugar alternatives has been written by expert author ‘Deneice Arthurton’.